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[For Seniors] A Collection of Simple Exercise Programs Suitable for Beginners
For those aged 65 and over, it is recommended to engage in at least 40 minutes of physical activity every day, regardless of intensity.
However, 70% of people aged 65 and over are not meeting the recommended amount of exercise.
Not exercising can shorten healthy life expectancy.
It also increases the risk of conditions such as diabetes, heart disease, cancer, and depression.
That said, suddenly starting high-intensity exercise can be taxing on the body.
In this article, we’ll introduce an exercise program that even beginners can do without overexertion.
Use it as a guide to help you live a healthy and enjoyable life for years to come.
[For Older Adults] A Collection of Simple Exercise Programs for Beginners (1–10)
Seated aerobic exercise
Seated aerobic exercise sounds wonderful! Since you can do it while sitting in a chair, it’s very safe.
Moving your arms and legs helps improve blood circulation throughout your body.
It’s perfect for addressing a lack of exercise.
Plus, it can increase muscle strength and flexibility, which may make everyday movements smoother.
It’s great that it puts less strain on the body.
If you play music while exercising, it might be even more fun to keep it up.
Because you can start at your own pace without overexerting yourself, why not give it a try?
At-home walking
Let me introduce “at-home walking”! Even on days when you can’t go outside, simply walking around your living room or hallway counts as exercise.
Walking activates your heart and breathing, and can help improve muscle strength and endurance.
You can keep it enjoyable by varying your pace—sometimes slow, sometimes a bit brisk.
It’s also nice to watch TV or listen to music while walking around the house.
The appeal is that you can do it at your own pace without worrying about the weather or the time.
Increase your daily activity and enjoy a healthier lifestyle!
cooldown
Cool-downs are actually really important.
They help your body gradually settle down after exercise.
With light stretching or an easy walk, you can loosen your muscles and improve blood flow.
That way, your body relaxes after working hard, and fatigue eases.
It also prevents sudden changes in blood pressure and heart rate, which is kinder to your heart.
Make cool-downs a habit, and the benefits of your workouts will go up significantly! Try adding them to your routine for a healthier lifestyle.
Keep your body in balance and enjoy feeling energetic every day!
Exercises using a balance ball
Exercises using a balance ball are wonderful! They’re highly recommended for improving strength and balance in older adults.
Simply sitting on the ball helps train overall body balance.
Moving slowly is key, as it lets you exercise without overexertion.
Twisting the hips and lower back improves flexibility, and lifting the hips helps strengthen the lower body.
It’s also easy to keep up because you can enjoy moving your body.
But don’t push yourself.
Listen to your body and enjoy it within a comfortable range.
Balance exercises
Balance exercises are very important for maintaining muscle strength and preventing falls.
Pushing your navel forward helps align your posture.
Arching your back increases the flexibility of your spine.
Pelvic lift-and-lower exercises strengthen the muscles of your abdomen and back.
Lifting one foot for 10 seconds improves leg strength and balance.
These exercises help build the strength and flexibility needed for daily life.
It’s important to do them in a safe environment.
Using a handrail or similar support can help you feel secure.
Start slowly and increase the difficulty according to your fitness level.
Upper body strength training
Upper body strength training using plastic bottles is highly recommended! Simply extending your arms to the sides or moving them forward and backward can work the muscles in your shoulders, arms, chest, and back.
It’s perfect for maintaining the strength you need in daily life.
Because you can adjust the weight of the bottles and the range of motion, you can train at your own pace without overexertion.
It’s also great that you can do it at home.
Just be mindful of your posture and form.
Take it slow, listen to your body, and enjoy keeping it up at a comfortable pace!
Lower body strength training
Let me introduce some simple lower-body strength training! There are several types of lower-body workouts, and they mainly target your legs.
For example, doing heel raises improves ankle flexibility and enhances your sense of balance.
Stretching your calves boosts circulation and helps relieve leg fatigue.
High knee lifts strengthen the thigh muscles and improve your walking ability.
Squats train the muscles of the entire leg.
There are many lower-body strength exercises—try incorporating those that suit your physical condition!