You get to a point in life when exercising becomes slightly more difficult. Any exercises that involve heavy impact on your joints or muscles are a thing of the past for most people over 60. The biggest struggle can often be finding those low impact, gentle exercises that will not only suit your lifestyle but will also allow you to safely upkeep a healthy lifestyle without the risk of injury or pain.
These exercises are suited for those with restricted movement or for those who haven’t exercised in a while and are looking to ease back into the lifestyle. You won’t need a gym or any workout equipment for these easy workouts that can be done anywhere and at any time.
Reaching 10 000 steps each day is the recommended amount for healthy adults and is one of the easiest ways to fight obesity. Your goal can be easily reached by going for daily walks around your neighbourhood or on a treadmill for 30 minutes to 1 hour. In addition to the walking you do throughout the day, this should be enough to reach 10 000. If you have a smart phone then you will be able to track your steps through the health app to keep count.
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There is a reason why so many over 60’s love to swim for their exercise. It is extremely low impact cardio and is the perfect replacement for jogging or even walking. By doing a few laps in the pool or by participating in a water aerobics class you will receive the same results as any other cardio only with lower impact and less joint pain. This is also perfect for the hotter months as it will get your heart rate up without the addition of getting hot and sweaty.
Arm and core toner
Hold your arms out straight to the side and parallel to the floor. Slowly start creating small circles with your arms by moving them around like a they are butterfly wings. Once you have done 20 small circles start creating larger circles then reverse the direction and repeat. This exercise works out two of the most prominent body parts that as you get older, become harder to tone. Not only will it decrease and tone flabby underarms but it is also made to strengthen your core and tighten stomach muscles. Just two or three minutes a day will make you feel the burn in your shoulders, biceps and core.
Hold onto the back of a sturdy chair or bench with two hands. Slowly raise your heels off the ground to get onto your tip toes. Then slowly bring heels back to the floor. Repeat 15-20 times and you will feel a burn in your calves as well as your ankles. This will not only strengthen your joints and muscles but it will also do wonders for your balance.
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Wall press up
Place your hands on a wall and stand an arms-length away. Keep a straight back as you bend your arms and bring your face towards the wall as if you were doing a push up. Not only does this exercise eliminate the factor of getting onto the ground for a push up it also lessens the impact by not needing to lift your entire body weight.
Have you had trouble exercising lately? What exercises have you stopped doing because of joint or muscle pain?