The benefits of exercises can’t be extolled enough, everyone knows how beneficial it is and yet we often fall off the wagon. Get up and start again. If you are someone, who has been struggling to stick to a pattern or find doing the same set of exercises boring then alternate between the given choices.
We bring to you four different exercises, which you can do, six days of the week. You can give the seventh day off because your muscles need time to repair and recover. You can choose any of the exercise for a whole week or keep alternating between different formats of exercises to bring variety.
Exercise at least 30 minutes everyday with breaks in between whenever you feel tired. However, if you have any medical condition, consult your doctor before starting on any new physical activity. Also, don’t forget to wear good pair of shoes and comfortable clothes.
START WITH WALKING
What better way to start the week than with some walking! Wear a pair of comfortable sports shoes and go out for a brisk walk. If you are new to exercise this is the best way to start. Get started by walking 10 minutes and slowly build up the time. Work on good posture and steady feet. Walking lubricates joints and is especially good for those with arthritis or knee injuries or joint pain.
OPT FOR YOGA
The benefits of yoga are manifold. If you are looking for a form of exercise that increases flexibility then choose yoga. It’s a great form of exercise for stiff joints and good option to keep in control several lifestyle disorders. Yoga helps loosen your muscles and tone supporting muscles to avoid injury.
STRETCHING & BALANCING
How about dedicating a day to some stretching and balancing exercises? These are easy to do and give you a nice workout. Start with your neck, then shoulders and arms, waist and finally legs. Make it a point to stretch, hold for sometime and then stretch again. You can do some part of the stretching exercises while sitting on a chair. For balancing exercises, you can stand with your back supporting a wall. This way you don’t have to worry about a fall. Do single limb stance, side and back leg raises using support of the wall.
STRENGTH TRAINING
Strength training is important if you want to lead a life where you have no trouble getting up from a chair or carrying a grocery bag. If you do not allow your upper body or lower body muscles to strengthen then you will find it difficult to carry out daily chores and can cause injuries. Do squats holding a chair in front for building lower Body Strength. For upper body strength do incline push-ups using a sturdy chair or bench. Do planks for core strength as a weak core can lead to back injuries.
Don’t forget what George Bernard Shaw once said, ““We don’t stop playing because we grow old. We grow old because we stop playing.”
So never quit playing!
The post Four Must-Do Exercises for Seniors appeared first on Unmukt - The Senior Hub.
