Staying fit and in good health is essential at every stage of life. Looking your best and feeling your best increases your quality of life, but working out is never as easy as it sounds. An active lifestyle is critical as we age. Having a strong body helps prevent accidents, injuries, general pain, and lets you enjoy your favorite activities without worrying about your physical health. Getting older is unavoidable, but you can age gracefully by maintaining an active life and keeping your body as healthy as possible. However, not all workouts suit seniors. Use these workout ideas to keep yourself healthy and happy in your life so that you can enjoy your later years in comfort.
Slow and Steady With Simple Basics
When most people think of working out, they picture heavy weights, running fast, and lots of effort. While that is one version of working out, it doesn’t suit seniors very well. Do not feel pressured to pick up intense or high impact exercises. Working out is different for seniors than it is for people in their 20s. Go at your own pace, listen to your body, and do not do too much too quickly. Rushing through exercises or trying to bite off more than you can chew could result in injuries, so embrace slow and steady progress by doing the exercises that feel best for you.
Working out does not need to be expensive or complicated. Some of the best exercises do not include fancy equipment, and if you decide to invest in workout gear, the basic equipment is easy to find and inexpensive. Sticking to the basics is a great way to introduce exercise and keep things simple. Keeping your routine simple makes it easier to stick with your program and continue working out. You can also add music or a podcast to your workout to make it more enjoyable. Grab a pair of wireless headphones or even a gaming headset to listen to your favorite audio while you work out.
Example Workouts
The first step of any workout is to warm up. Get your body moving by walking or jogging in place for 10 minutes. The goal is to get your blood moving, get your muscles warm, and get your whole body ready to go. The warm-up eases you into the workout while priming your body and mind.
A chair squat is one of the staple exercises for any age. Simple squats over a chair let you push your muscles without any risk of falling. Simply squatting to sit in the chair and then standing back up with no rocking or swinging builds strength in your legs and hips. You can make the chair squat easier by using a handrail or putting your hands on your thighs for support. You can also make the chair squat harder by adding handheld weights. 10-12 reps is a good starting point, but you can adjust as needed.
Side leg raises help to improve your balance while also giving you more hip and leg strength. Hold onto the back of a chair and stand on one leg. With a resistance band, ankle weights, or just bodyweight, raise your other leg to the side. Keep your feet parallel and try to lift your outside leg without tilting your torso. 10-12 reps is a good starting point, but you can adjust as needed.
Lifting your arms might sound overly simple, but overhead presses, bicep curls, and side arm raises are all simple ways to build arm strength. Use a resistance band, small handheld weights, or even a heavy book to develop your arm strength. The goal is not to pick up the heaviest thing you can once, as it is far more beneficial to do 10-12 reps of each raise. Do not pick weights that make it impossible for you to do at least ten reps; more weight does not equal better results.
If you want to work out your arms without weights, wall push-ups are a low impact alternative. Stand three feet away from the wall and put your hands on the wall. Now lower your body like a push-up, but vertical. Return to a normal standing position and repeat ten times.
Working out can be difficult, and as we age, our workout needs change. Use low impact and simple exercises to stay fit in your later years. Chair squats, leg raises, and arm exercises are basic moves that will help you build strength so you can live your fullest life.
This guest post was graciously written by make-up professional, Cassie Brewer. Cassie lives in Southern California and, in her free time, enjoys writing about her passion (make-up of course!) and everything beauty related. Nothing makes her happier than helping others be the best version of themselves they can be. You can read more at cassiebrewer.weebly.com and follow her on twitter @Cassiembrewer
