| It's important for older adults and seniors to stay | | | | 3. Stretching Exercises can give you more |
| active, healthy and in shape. The following are | | | | freedom of movement to do more things you |
| four types of exercises recommended to help | | | | need and like to do and letting you be more |
| seniors do just that. | | | | active in your senior years. It's important to do |
| 1. Strength Exercises will build muscle as well as | | | | some warming up before your stretching |
| increase your metabolism, which will help keep | | | | exercises to avoid injury, try taking an easy walk |
| your weight and blood sugar in check. Two very | | | | first. And remember, stretching should never |
| important things! While doing your strength | | | | cause pain! Try this one, all you need is a towel. |
| exercises be sure not to hold your breath, use | | | | Hold an end with one hand and flip it up over you |
| smooth movements, and avoid locking your joints. | | | | should so your arm is up and your fist is behind |
| A little muscle soreness for a few days is totally | | | | your head or neck, then reach your other arm |
| normal. Start out with something simple like Arm | | | | behind you and grab the other end putting that |
| Raises. Simply sit up straight in a chair with your | | | | hand down by your lower back; you now have |
| feet flat on the floor, hold small hand weights in | | | | one end of the towel in each hand. Now climb and |
| each hand (don't have weights? How about two | | | | inch your lower hand up the towel, this will pull |
| cans of soup?) and raise your arms to should | | | | your top hand down, do this till your hands touch, |
| height, hold that position for a second or two then | | | | or get as close as you can comfortably go. Then |
| slowly lower your arms. | | | | reverse hands and do it again! |
| 2. Balance Exercises build leg muscles and help | | | | 4. Endurance Exercises are any activity that |
| prevent falls. One in three people age 65 | | | | increases your heart rate and breathing for an |
| experience a fall that will require medical attention. | | | | extended period. For example, walking, jogging, |
| Falls can result in serious injuries such as hip | | | | swimming, biking, or even yard work like raking |
| fractures and in turn can often lead to the | | | | the leaves! Slowing build up your endurance, start |
| individual needing an assisted living facility. Balance | | | | out with a five minute activity and see how you |
| exercises can help individuals stay independent. | | | | do. Five examples of moderate endurance |
| Here's an easy one for you: Stand directly behind | | | | activities are (1) taking a brisk walk on a level |
| a table or chair with your feet slightly apart and | | | | surface, (2) swimming, (3) gardening, mowing, |
| hold the chair for balance. Then slowly lift one leg | | | | raking, (4) cycling on a stationary bicycle, and (5) |
| out to the side approximately 6 to 12 inches while | | | | bicycling. Older adults who have been inactive for |
| keeping your back and both legs straight. Hold | | | | an extended length of time should slowly work up |
| that position! Then slowly lower your leg and | | | | to these activities. |
| repeat with the other! It's that simple! | | | | |