4 Ways Seniors Can Stay Fit, Trim, and healthy

Seniors have a lot to gain by regular exercise. Staying active can improve your physical and mental health and extend your ability to live independently. Below are some tips for developing a beneficial exercise program and sticking to it.
 
Designing a Safe and Balanced Exercise Program
 
1.Increase your endurance. Aerobic exercise like walking or biking is great for your heart and circulation. Swimming is especially good for seniors because you get a total body workout with low impact and little risk of injuries. Aim for about 30 minutes of moderate activity daily.

2.Build your strength. Your muscle mass declines with age, but resistance training two to three times weekly can help offset that loss. To be safe, start off with easy exercises and progress by increasing weights and repetitions gradually. You may want to visit a local gym or take a class at a senior center.
 

• If you prefer working out at home, you can buy weights or use household items like bags of rice.
  
  

3.Stay flexible. Stretching will keep you limber and help protect you from injury. Do it as often as possible - daily is great! Warm up with some light aerobics and then ease into a stretch gently. Hold your stretch for about 30 seconds. Repeat each movement a few times, gradually extending your range.
 

• It's good to feel some slight tension, but if you experience any pain, stop, and withdraw back to a more comfortable position.
  
  

4.Improve your balance. Protect yourself from falls and broken bones by working on your balance. Tai Chi is another low impact activity ideal for seniors. It promotes balance and strength. Even just practicing standing on one foot can enhance your stability.

Exercise is a great way for older adults to stay healthy and fit. Follow simple safety precautions such as, wear the right shoes, drink plenty of water and talk to your doctor if you have been sedentary for a while, so you can remain active and enjoy the pastimes you love.
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