As you enter your senior years it is of course inevitable that your health is not going to be as great as it was many decades ago. Although it is impossible to avoid the effects of ageing on your body completely, there are ways to mitigate this damage, and to make changes to your lifestyle to work to preserve your health!
When you exercise regularly you will be helping your body to stay fit, mobile and active for longer. This will of course then mean that other areas of your life benefit too. For example, you will find it much easier to retain your independence because you will still be able to shop, cook and travel around by yourself – these are things that many older people begin to struggle with. When you are better able to care for yourself then the quality of life that you enjoy is going to be better than if you let your health deteriorate. When you consider how quick and effortless it is to add just a few short exercise activities into your daily routine, there is no real excuse for not actually doing so!
If you know that you should stay healthy and want to try your best to do so, then embracing some or all of the following suggestions will help you on your journey!
Simple Stretches
This is something that anyone can begin to incorporate into their routine. It is a good idea to do simple stretches several times a day, so that your body remains flexible and you avoid becoming stiff. Every single part of your body can benefit from a good stretch and you should aim to target each part of your body when you do so.
You may find it best to start at the top of your body and work your way down. So, begin by rotating your head and neck slowly, just enough that you can feel the pull but not enough to strain yourself too much. If you are experiencing any pain then you have pushed yourself too far and you should stop immediately.
You can then work your way down your body, stretching your torso backwards and forwards and side to side, stretching your arms to either side and round in circles and so o. Continue working your way down your body until you have stretched your toes.
You will likely find that you feel quite refreshed and relaxed after you have completed your stretching, making it clear why you should do so several times a day! If you only have a few moments to spare then you can certainly fit in a quick stretching session in a small period of time, but you can take as long as you want if you have the time to do so for longer.
Squats
As you age your knees will be one of the first parts of your body to lose strength, and that is why squats are such a good idea. This is especially the case if you are carrying any extra weight. This is because if you are overweight then you are going to more easily cause damage to your joints. It is essential to remember that squats are only going to be good for you if you are doing them correctly. If you do this exercise incorrectly then you are actually more likely to cause damage to your knees and this should be avoided at all costs!
If you are uncertain how to do squats correctly, or you do not feel like you have the balance or coordination to do so, then seated leg lifts are also good for building and maintaining strength in the legs.
To do a straight leg lift all you need to do is sit on the floor with a straight back. You should have one leg extended and the other leg bent towards your chest. Lift the straight leg slightly off the ground and hold it in the air for between ten and fifteen seconds. You can then lower it back to the floor and repeat this process between ten and twenty times. You should then swap legs and go through this routine again.
Weightlifting
Lifting light weights is a good way to preserve your strength as you get older without running the risk of injury that comes with lifting heavier weights. Choosing weights that you can lift easily and then comfortably do ten reps with is a good choice. You can use the same weights for several movements, such as bicep curls, lateral raises and shoulder presses. These exercises are simple but effective! Try to do three sets of ten reps for all of the exercises that you choose and then get an adequate amount of rest and nourishment between workouts.
Remember, it is also worth checking with your doctor before you make any dramatic changes to your daily routine, such as embarking upon a new exercise regime.
References
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