1. Take time to warm up
by Admin
Posted on 14-03-2023 11:16 PM
“i would suggest starting with stability exercises (that strengthen your ankles, hips, and core) before building up to full and more rigorous exercise routines. This will help to prevent injury, will ease you into a new routine, and will keep you motivated by allowing you to achieve small ‘wins’ while building up to more difficult exercise. ”matt riemann, personalised health expert and ceo, ph360
“complete both resistance and cardio-based activity. Have a routine with specific days and times, allowing it to become part of your week.
Perform exercises and activities that mimic and develop adls – squats, sit to stand, curl and press, walking, reach exercises, overhead activity etc.
Set realistic, achievable goals. Rather than vowing to exercise more, for example, commit to a daily 30-minute walk after dinner. Frequently update your goals as you achieve greater levels of fitness. Teaming up with someone — such as a partner, friend or neighbor — can make a difference, too. Remember, you don't have to go to the gym to exercise. Many activities, such as dancing and gardening, also can improve your health . Whatever you choose, take time to warm up and cool down safely. https://www.hopkinsmedicine.org/health/wellness-and-prevention/fitness-tips-for-50-plus
2. Know when to start, when to stop
Exercise benefits you even into your 80s and 90s, so it’s never too late to start. Talk to your doctor first so you know what’s safe for you. Then, go slow.
Start with a 15-minute walk and light weightlifting. No need to sweat. Just get moving and build it up over time. Schedule exercise into your days and make it a habit. Pick an activity you enjoy. Find a workout buddy. Always listen to your body. If it hurts, stop.
Begin with your feet shoulder-width apart. Take a step back with your strongest leg and drop into a lunge. At this point both legs should be at a right angle; if they’re not you may need to adjust the distance you step back on the next rep. Then, drive the front heel into the ground and begin to stand back up into the starting position, however instead of stopping there, drive the back knee up high towards the chest before immediately returning to the reverse lunge position on the same leg. If you need to break up the reps, take a pause in the standing position before returning to the lunge.
Actually, staying active is a great way to improve many chronic health issues: “research demonstrates that exercise can improve symptoms of virtually all chronic health conditions, from diabetes to heart disease to arthritis,” says hartley. “exercise might even reduce the need for some medications. If you have a chronic health condition, consult with a physician or physical therapist prior to beginning a new exercise program. After making a diagnosis, physical therapists create personalized treatment plans that help their patients improve mobility, manage pain and other chronic conditions, recover from injury, and prevent future injury and chronic disease. ” next, check out the reasons why working out in the morning makes your entire day better.