Contrary to conventional thought, a gradual decline in a senior’s energy and fitness level is not a result of age, but evidence of a reduction in activity and movement; these conditions can be overcome by a regular exercise routine. If you are beginning an exercise program, consider an initial consultation with a professional trainer who has experience working with the older adult population. Always consult with your primary health care provider before beginning any exercise program.
Flexibility Exercises
Even if you have never been able to touch your toes with your fingertips, regular flexibility exercises will to keep you limber and allow more freedom of movement in your everyday activities. According to a study reported in the December 2004 issue of "Diabetes Care," flexibility training alone improved the range of motion in the joints of healthy adults. Adult diabetics -- who are more likely to experience joint immobility -- also responded favorably to a combination of flexibility and strength training. While many stretching exercises can be done while standing or sitting, a tai chi or yoga practice will also help to improve your balance and reduce stress levels.
Strength Builders
A strong body will help you to engage in your daily activities and maintain your sense of balance. Depending upon your current fitness level, gentle stretches, wall pushups or toe stands are entry-level exercises that will help you to build your strength. Regardless of your fitness level, the Pilates exercise program is an effective way to build core strength. Because muscle requires more energy than fat, and seniors who exercise are more inclined to lose excess weight, seniors who do strength training may also have improved cardiovascular function.
Endurance Training
When done on a regular basis, walking, swimming and dancing are examples of endurance exercises that can raise your energy level and improve your cardiovascular health. When you increase your heart rate and respiration, your body delivers more oxygen and nutrients to your blood, which will improve your overall mental and physical health. Regular endurance exercise will also make it easier to complete everyday activities, such as gardening and household tasks.
Considerations
If you choose to commit to a regular exercise regimen, consider starting out with a group program that offers a social environment that might help you to stay motivated. If you exercise on your own, keep in mind that both a warm-up and cool-down period are important aspects of your workout sessions. Marching in place at a slow, easy pace or gentle stretching of your arms and legs will help to warm your muscles and prepare them for strenuous activities. A few minutes of the same movements at the end of your workout will help your muscles to relax and return your body temperature to normal.
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