Staying fit as a senior not only provides added health benefits such as stronger muscles and better mental health, it can also help battle diseases and improve your immune system. There are obviously many benefits that come with working out at an older age, but sometimes you just want to exercise at home without going outside or making a trek over to the gym.
When home exercises are executed safely and correctly, you can enjoy working out independently while saving money on a gym membership. For those who have a busy schedule, you can also enjoy the convenience of exercising in your own home whenever you want. Seniors can even learn to have a good time during their workouts by inviting family members and friends into the mix! Here are some fun exercises to add to your daily routine so that you can stay fit.
There are many ways to incorporate cardiovascular exercises at home. Any activity that can get your body moving and your heart pumping is great for your body. Turn on your favorite tune and start dancing for at least fifteen minutes. For those living in a house with stairs, throw on a pair of comfortable sneakers, take your time, and climb up and down the stairs several times. If you are searching for a more interactive exercise, invite your grandkids over for a game of jump rope or challenge them to a jumping jacks competition. Working out with grandchildren is guaranteed to get your heart racing!
These types of home exercises focus on building endurance, strength, and can also slow down the loss of muscle mass as you age. Strength training can also fight against the effects of diseases such as Alzheimer's, type 2 diabetes, heart disease, and osteoporosis. Knee extensions are quite easy to do while sitting down -- simply sit with your back straight, extend your leg forward, and hold for ten seconds before lowering and alternating legs. With more practice, you will soon notice that your legs are stronger, and you can even add some weights to each ankle. For a light bicep workout while sitting, grab 3-5 pound weights, sit up on your chair with your back straight, and slowly lift and lower your arms in repetitions of ten. Be sure to breathe carefully and do not overexert yourself!
Flexibility and Toning Moves
Another way to stay fit at home is to practice stretching and toning exercises. The benefits of doing this can ease chronic pain, improve your posture, and contribute to increased energy levels and better blood flow. Yoga is a wonderful and easy way to stay in great shape in the comfort of your own home. Many positions can be researched online, but for those starting off, learning the "Bridge" pose is easy, fun, and beneficial for those with lower back pain. First, lie on your back with your feet straight out. Exhale and gently contract your stomach muscles as you lift your pelvis and spine away from the ground in a bridge. Hold this pose for 30 seconds, and repeat if necessary. Be sure to practice safe workouts while staying hydrated!