Exercise Plan for Seniors
by Admin
Posted on 21-03-2023 10:17 PM
Here are a few workout ideas i regularly use beyond the compound dumbbell exercises i showed you earlier:
7 at-home dumbbell exercises for flabby arms over 60 (or any age)
hiit for seniors
and below are a couple of workout articles where i share my personal weightlifting approach. These may be of interest to you if & when you’re looking to take your weight training program up a notch or two:
5×5 workout for the over 50 year old
how i plan to build muscle after 60
in that 5×5 workout article i share a number of additional exercises for each muscle group that i do on a regular basis in my various** lifting programs.
9 mins read if you’re over 60, regular exercise is one of the most important ways to maintain a healthy lifestyle. Not only does it slash the risk of heart disease , osteoporosis, and diabetes, but it also prevents fatal injuries, while keeping you feeling confident and capable. Regular exercise will help you do more of what you love. That could include spending time with family and enjoying your hobbies without feeling limited by your body as well. For many seniors, exercise sounds difficult. This is why exercise for seniors is designed to maintain function without getting exhausted. Even light activity counts in your workout plan.
Crunches are a very common exercise, but also one seniors should avoid. The back becomes very fragile as years pass, and crunches become increasingly risky, especially if performed incorrectly. They can inflict painful injuries on your back muscles and joints. Even if done properly, crunches can cause problems with your spine due to repetitive motions. Opt for leg lifts and planks instead.
Exercise plan for seniors
Isometric exercises, such as planks, serve to improve muscle endurance and strength.
For seniors, it may be appropriate to start performing bridges on the knees. After some time, progressing to bridges on the toes will help to increase strength and stability even more.
Old age fitness tips , workouts and exercises | 45 comments find here simple principles & tips for making a great workout program/plan to stay in shape & remain fit at any age, even over 60-65. Exercise regime for seniors over 60 does not have to be so different from the one for younger people. The main distinction is intensity, frequency and safety, which become more and more important as we age. Aging people do not recover as quickly as they did in their youth. Thus, they are more prone to injury. Exercise is good for over 60 even. A recent research has shown that moderate exercise gives as much protection from disease as the extensive exercise routine provides to the younger ones.
Shoulder and upper back stretch
If you have trouble with balance, you can still improve muscle strength by starting with simple exercises performed while sitting down. Strengthen your legs with toe taps, heel raises, and knee lifts, and tone your upper body with bicep curls, shoulder blade squeezes, shoulder and neck stretches, and arm raises. As you become stronger, you can add in light weights to improve strength. As part of an overall commitment to a healthy lifestyle , exercise can help you stay active longer and reduce your risk of losing mobility. Whatever exercise program you choose, be sure to talk to your doctor, start slowly, and build up over time.
To relieve tension in the neck and upper back stand with your feet flat on the floor, shoulder-width apart. Keep your hands relaxed at your sides. Don’t tip your head forward or backward as you turn your head slowly to the right. Stop when you feel a slight stretch. Hold for 10 to 30 seconds. Now turn to the left. Hold for 10 to 30 seconds. Repeat 3 to 5 times.
The squat can be made harder by using an external weight like a dumbbell , kettlebell or a barbell. When you add an external weight the exercise becomes harder for several reasons. Firstly the added weight will naturally require more strength to perform a repetition. Additionally, you have to hold and support the weight with your upper body, increasing muscle activation significantly. The added weight will also change your center of balance, depending on the placing of the weight. A goblet squat where you hold a dumbbell on front of your body requires a different movement pattern and balance than a barbell back squat where the bar is on your back.
Targets: biceps, glutes, quads start in a squat position, weight back on heels and arms long next to your side holding dumbbells. Squeeze your glutes to press up and lift your right knee as you curl the weights to your shoulders. Slowly lower the weights back down and return to a squat position. Repeat with the left knee. Reps: 8 to 12 per side safety tip try to keep the back straight and the chest open as you sit into each squat repetition. Keep the elbows close to the ribcage as you curl.
A goblet squat is a squat variation in which you add resistance to a bodyweight squat by holding a dumbbell or kettlebell in front of your chest in both hands. "this is my favorite exercise because it's safer than barbell back squats and it's easy to adapt to your current fitness level," endres explained. "because you hold the dumbbell in front of you with both hands at your chest, the movement pattern is easier to control. "include two to three sets of 10 to 15 repetitions in a workout routine. "hold a dumbbell that's heavy enough to make 10 reps challenging but doable," she advised.