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EXERCISE
EFFECTIVE WAYSTO EXERCISEAT HOME
By Emily Koelsch
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While exercise is beneficial for everyone, it’s particularly important for adults over 65. In fact, many experts argue that staying active is the most effective thing seniors can do to stay healthy and independent. Yet, if you can’t get to the gym or fitness classes, it can be hard to know how to stay active.
The good news is that there are lots of effective exercises that you can do in the comfort of your home; it’s just a matter of putting together the right routine for you. As you create your exercise plan, keep in mind that you want to aim for around 150 minutes of moderate exercise a week. If you’re able to get outside, walking 1530 minutes a day is a great way to meet fitness goals. In addition, you’ll want to create a plan that includes exercises to build flexibility, strength and balance. 1. FLEXIBILITY Staying flexible is key to avoiding tight or sore muscles, which can make it hard to be active and complete daily tasks. As a result, it’s a good idea to do a stretching routine every day. Consider including overhead side stretches, a shoulder stretch, calf stretches and cat-cow stretches. In addition, take advantage of the many free yoga routines for seniors available on YouTube. 2. STRENGTH Strength training becomes particularly important as you age. You naturally begin losing muscle mass after the age of 30, so it’s important to counteract that loss.
Wall pushups, knee lifts and chair squats are good strength-building exercises to include. 3. BALANCE Exercises that help with balance are important for adults over 65, as they reduce the risk of a fall. Some good exercises to build balance include standing marches, single-leg stands and sit-tostands.
As you age, it’s important to find ways to build flexibility, strength and balance. Even if you can’t get to the gym, you can build an effective at-home workout. Use the tips above to help you start building your own routine, and to make sure you’re meeting your weekly fitness goals no matter where you are.
