We always encourage older people to begin an exercise program, but when they are just starting out it is important to know how to exercise safely. Whoever you are exercising has to meet that person's needs, and obviously by starting a program when at 60 those requirements aren't going to be the same as somebody who is exercising at 30 years old. First, a consultation with a doctor is always recommended just to be informed of what the exercise plan will be.
Then you can get started. This following routine will get your body going if you do them three or four times a week. These are some of the simple exercises that will get you started:
1. Knee lifts. As we age our hips and core can lose some suppleness if we fail to keep them full flexed. Do these by starting with your feet about shoulders apart. With hands on hips put all of your weight on your right foot, bend your left knee toward your chest. After one minute do this with the other leg. This will also be an excellent exercise for balance. To begin you might want to use a hand on the wall for support.
2. Calf raises. This is a great workout for strengthening the calve muscles. While standing with your feet shoulder distance apart, lift up on your toes slowly. Hold that position for a couple of seconds and then drop back down to your heels. Repeat this for one minute. To add intensity as you progress you can carry small weights in your hands. If you want to work on balance do the same motion but only one foot at a time.
3. Step and tap. This is another great exercise for balance, but it is also good for a light aerobics workout. While standing imagine that there is a line on the ground next to you. Step sideways over that line one foot at a time, then when both feet are across that imaginary line step back with each foot. Do this for about one minute at whatever speed feels comfortable for you. As you advance you can bounce back and forth with both feet together.
4. Arm circles. One of the areas that can lock up when not used is the shoulder joints. Like the knees they are big joints and should be exercise regularly to keep that full range of motion you will need as you age. This is a great exercise for keeping the joints supple, and it is to stand with your arms on your side outward in a T-shape with your body. Begin moving your hands in a circular motion, graduate making wider and wider circles with your hands. After one minute makes circles in the opposite direction for a minute. This can be enhanced by holding small weights.
5. Standing crunches. We all know that crunches are great exercises for the abs, but they are quite difficult to do. Standing crunches are easier and will still give the abdominal muscles a workout. With your feet slightly wider than your shoulders lift your left arm above and over your right side until you feel the left side stretch. Bring your left elbow down and crunch to the left and compress your torso as you bring your left knee up. Have the feeling of pinching something between your elbow and knee. After returning to the original position, continue with this again for one minute and then switch sides.
Where you carry your weight has a lot to do with your overall health, as it is a marker for issues having to do with the kidneys and liver. Read more about how to put on good weight through diet and exercise on our website http://muscle4weightloss.com/. Rich Carroll is a writer and avid health advocate now living in Chicago.
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