Workout Tips

1. Park your car farther away
Walking could possibly be the best fitness activity for older adults. It has relatively low impact on the joints and the enormous long-term health benefits are immense. In fact, a study conducted by the education arm of the American Podiatric Medical Association revealed that walking for regular exercise lowered the risk of death from cancer and cardiovascular disease and it prolonged life in general. The more steps you take during the day, the more exercise you're getting. Apply this same strategy to taking the stairs at work or even at the mall! (www.apma.org)

Physical activity should be rhythmic, repetitive, and enjoyable so that older adults get in the habit of exercising. You'd be surprised how many calories dancing can burn.  A new trend among seniors is square dancing - many do it not only for the exercise (that is equal to a 3 mile hike), but also for the social interaction. The biggest excuse for not taking up square dancing is the strange outfits that are worn, but then again its fun to dress up every once in a while!

There are bound to be several charity events near you and most cater to all levels. The Alzheimer's Association Memory Walk is the nation's largest event to raise awareness and funds for Alzheimer care, support and research and is especially good for seniors as it is ultimately designed for them. There are walks in more than 600 communities. A typical Memory Walk is a 2-3 mile walk held on a weekend morning in the fall. The cooler fall weather and the decent length make this activity feel like a walk in the park while helping an honorable cause. (www.alz.org)

4. Play with your grandkids
Trying to keep up with them is sure to burn calories! Put on your running shoes and play with them. Those kids will give you a workout like none other. It is also a perfect "stop and go" cardiovascular workout. Just remember the younger they are the harder it will be to keep up with those little whirling devils - so If you experience any of the following symptoms, stop exercising immediately and check in with your doctor: chest pain or discomfort, dizziness, palpitations, or excessive shortness of breath.    
                
5.  Take the stairs
If possible; walk up the stairs wherever you are... This is a good way to get in some of those suggested 10,000 steps a day (which by the way equates to 5 miles!). They state that seniors in good health should be able to do 30 minutes of exercise a day none continuous. For example 15 minutes in the morning and 15 minutes at night. This still adds up to 30 total minutes a day. The stairs can be one of your best allies!

6.  Lift your legs at work
While sitting in your chair at work or at home watching TV, simply raise your legs in front of you and hold for 15-30 seconds at a time. This is great for your circulation and if done correctly good for your tummy as well. Lets face it...no matter what age you are a nice tummy is worth 30 seconds here and there.

7. Squeeze a stress ball
Another idea is to buy a stress ball that you can squeeze while you're at work or watching T.V....it will improve your blood flow, flexibility, burn calories and relieve tension! Plus you can bring it wherever you go. Seniors love traveling, but that is no excuse to ignore your health.

 

---

 

Read more tips for older adults in the Gold's Gym AARP Fitness section.