Senior citizens generally tend to suffer from several health hazards. Obesity, muscle weakness, acid indigestion, heartburn, stroke, panic attack, high cholesterol, diabetes and high blood pressure are some of the common senior health problems. You can easily fight against these by taking up some physical exercises. Strength exercises for senior citizens are a good way for promoting their health and helping then in living life with full enthusiasm.
Today, most senior citizens fail to take up some exercises despite knowing the fact that they are extremely useful for keeping their body and mind fit. Inactivity creeps in as they grow old and tend to become tired. Due to this, senior citizens could suffer from flexibility and mental balance, failure of immune lenience, receding overall body strength that are considered to be some of the fundamental factors of healthy mind and body.
Strength Exercises for Senior Citizens
For gaining a healthy body that might make them healthier and happier, senior citizens must adopt some healthy habits. There are some exercise programs that help them in maintaining mental, physical as well as emotional balance, which they need to follow. Senior citizens can start with some simple exercises that deal with many problems such as anxiety, stress and other health diseases.
Weight Lifting
After you’ve crossed that age of 50, you tend to lose roughly 4 pounds of muscle every year if you remain inactive, reveals a research. If you lift weights at an average of 2 to 3 days a week, it can add roughly 2.5 pounds of lean muscle mass which more than make up for the natural loss. If you start the weight lifting routine early in your life, you’d find it easier to continue as you age and increases the benefits that you get from the exercises. Make use of free weights in sizes that range from 1 to 3 pounds for doing triceps lift, bicep curls and front flies that would help you to gain upper body strength. While sitting or standing, lift free weights and as you gain strength add weight to your lifts.
Body Resistance
For benefiting from body resistance exercises, it’s not necessary that you must get on the floor and do pushups in a military style. As per a study, wall pushups can work just as efficiently for seniors seeking to strengthen their chest, arms and shoulders. Moreover, you don’t need any special equipment for performing this exercise.
You just need to stand facing a wall about an arm’s length away and put both the hands on the wall apart at shoulder height and shoulder width distance. Bending your elbows, just lean towards the wall, hold for a second and push back. Repeat this for 10 to 15 times.
Muscle Flexibility Exercises
As age catches up, the muscles tighten and the range of motion decreases. Thus, extreme flexibility along with relaxing the mind and exercise that allows the muscle to be flexible are important to perform for maintaining the range of motion. In these exercises one need to stretch gradually without bouncing. Pay attention to the muscles being stretched and simultaneously maintain normal breathing during each movement. You can certainly have your body and mind relaxed by performing these exercises. While you do these exercises there are certain points to remember. They are:
· Exercise for minimum half an hour on a daily basis
· While exercising wear comfortable shoes and clothes
· Begin slowly and increase activity on a slower rate
· Always consult a doctor before starting any exercise routine
The above mentioned strength exercises for senior citizens would definitely provide a good development to the body, mind and soul.
Today, most senior citizens fail to take up some exercises despite knowing the fact that they are extremely useful for keeping their body and mind fit. Inactivity creeps in as they grow old and tend to become tired. Due to this, senior citizens could suffer from flexibility and mental balance, failure of immune lenience, receding overall body strength that are considered to be some of the fundamental factors of healthy mind and body.
Strength Exercises for Senior Citizens
For gaining a healthy body that might make them healthier and happier, senior citizens must adopt some healthy habits. There are some exercise programs that help them in maintaining mental, physical as well as emotional balance, which they need to follow. Senior citizens can start with some simple exercises that deal with many problems such as anxiety, stress and other health diseases.
Weight Lifting
After you’ve crossed that age of 50, you tend to lose roughly 4 pounds of muscle every year if you remain inactive, reveals a research. If you lift weights at an average of 2 to 3 days a week, it can add roughly 2.5 pounds of lean muscle mass which more than make up for the natural loss. If you start the weight lifting routine early in your life, you’d find it easier to continue as you age and increases the benefits that you get from the exercises. Make use of free weights in sizes that range from 1 to 3 pounds for doing triceps lift, bicep curls and front flies that would help you to gain upper body strength. While sitting or standing, lift free weights and as you gain strength add weight to your lifts.
Body Resistance
For benefiting from body resistance exercises, it’s not necessary that you must get on the floor and do pushups in a military style. As per a study, wall pushups can work just as efficiently for seniors seeking to strengthen their chest, arms and shoulders. Moreover, you don’t need any special equipment for performing this exercise.
You just need to stand facing a wall about an arm’s length away and put both the hands on the wall apart at shoulder height and shoulder width distance. Bending your elbows, just lean towards the wall, hold for a second and push back. Repeat this for 10 to 15 times.
Muscle Flexibility Exercises
As age catches up, the muscles tighten and the range of motion decreases. Thus, extreme flexibility along with relaxing the mind and exercise that allows the muscle to be flexible are important to perform for maintaining the range of motion. In these exercises one need to stretch gradually without bouncing. Pay attention to the muscles being stretched and simultaneously maintain normal breathing during each movement. You can certainly have your body and mind relaxed by performing these exercises. While you do these exercises there are certain points to remember. They are:
· Exercise for minimum half an hour on a daily basis
· While exercising wear comfortable shoes and clothes
· Begin slowly and increase activity on a slower rate
· Always consult a doctor before starting any exercise routine
The above mentioned strength exercises for senior citizens would definitely provide a good development to the body, mind and soul.
No comments:
Post a Comment