Exercise Guidelines for Seniors
Research now indicates that men and women in their retirement years can do the same exercise routines as "younger" people and reap both physical and psychological benefits. However, the exercises should be performed at a slower pace to reduce any possibility of injury.
One thing we cannot help is the fact that as we age, we are more susceptible to injury -- no matter how good of shape we are in.
If you are elderly and healthy, all you need do is continue working hard and add more weights and repetitions as you feel you can. You should not over-do it, but do enough that you feel you are working at a challenging pace. This way, you will see results.
Free weights are the most highly recommended way to build strength and stamina not only for the elderly, but for those of all ages. You get a mental boost as well as physical improvements.
In addition, those who work out regularly fall less and consequently, suffer fewer injuries.
Currently, falling is the leading cause of all injury-related deaths among Americans 65 or older. When your muscles are weak, your ability to keep yourself upright when you feel you are falling diminishes greatly.
Always check with your doctor before beginning an exercise program, and always proceed with tender-loving self care and caution.
Senior's Exercising
- What Exercise Can Do For You
- What Exercises Should I Do and How Much?
- Is it Safe For You to Exercise?
- How to Keep Going
- Finding A Qualified Fitness Professional
- Increasing Activity
- How Hard Should I Exercise?
- How Much Should I Exercise?
- How to Improve Endurance
- Examples of Endurance Activities
- Improving Your Strength
- Exercise Safety Tips
- Progressing in Strength
- Strength and Balance Exercises
- How to Improve Flexibility
- Target Heart Rate
Strength Exercises for Seniors
- Arm Raise - Strengthens shoulder muscles.
- Shoulder Flexion - Strengthens shoulder muscles.
- Chair Stand - Strengthens muscles in abdomen and thighs.
- Biceps Curl - Strengthens upper arm muscles.
- Plantar Flexion - Strengthens ankle and calf muscles.
- Triceps Extension - Strengthens muscles in back of upper arm.
- Tricep Dip Exercise - Strengthens muscles in back of upper arm.
- Knee Flexion - Strengthens muscles in back of thigh.
- Knee Extension - Strengthens muscles in front of thigh and shin.
- Hip Extension - Strengthens buttock and lower back muscles.
- Hip Flexion - Strengthens thigh and hip muscles.
- Side Leg Raise - Strengthens muscles at sides of hips and thighs.
- Down To Earth Gardening - Gardening tips and stretching suggestions to avoid muscle aches and twinges while enjoying this down to earth task.
Stretching Exercises for Seniors
- Hamstring Stretch - Stretches muscles in the back of the thigh.
- Calf Stretch - Stretches lower leg muscles.
- Ankle Stretch - Stretches front ankle muscles.
- Tricep Stretch - Stretches muscles in the back of the upper arm.
- Wrist Stretch - Stretches muscles in the back of the upper arm.
- Quadricep Floor Stretch - Stretches muscles in front of thighs.
- Double Hip Rotation Stretch - Stretches muscles in front of thighs.
- Single Hip Rotation Stretch - Stretches muscles of pelvis and inner thigh.
- Shoulder Rotation Stretch - Stretches shoulder muscles.
- Neck Rotation Stretch - Stretches neck muscles.
Printable Charts
Note: Charts will open in a new window.
- Printable Weekly Schedule Chart
- Daily Record for Endurance and Flexibility
- Daily Record for Anytime Anywhere Balance
- Daily Record for Strength and Balance