Exercising is a very important aspect of staying healthy. It can help you to look and feel your best. Regular exercise can help prevent heart disease, diabetes, and certain forms of cancer. It can also help reduce pain due to arthritis. Here are exercises you can do today.
Raise Your Arms
Toe and Chair Stands
Aerobic activity is helpful in lowing blood pressure and cholesterol levels, maintaining joint movement, improving heart health, and increasing energy levels. Try doing 5 minute cardio sessions a few days a week to raise your heart rate. Eventually work towards doing 30 minute cardio sessions 5 days a week. Some ways you can get your aerobic activity in are walking briskly, playing tennis, biking, and swimming. For more intense aerobic activity try running or hiking.
Building muscle is a very important part of exercise because it can help you maintain healthy bone mass and prevent age-related muscle loss. Squats are a great way to build muscle in your legs. To do this exercise, extend your arms in front of you and be sure not to extend your knees past your toes as you bend to an almost-sitting position. If you are having trouble balancing, hold onto the back of a chair to stable yourself. Hold the squatted position for a few seconds then raise back into a standing position. Do 2 sets of 10 repetitions of this move.
Build your upper body strength by using elastic bands or hand weights. There are a couple of arm exercises you can do with weights.
Sit or stand with your feet flat on the floor and hold your weights or elastic band at shoulder height with your palms facing forward, then extend your arms above your head.
Do arm raises by holding your weights at your side with your palms facing inward, then raise your arms out to the side.
Do front arm raises by holding your weights at your side, palms down, and raise your arms in front of you bringing them up to shoulder height.
Do 2 sets of 10 repetitions of each of these exercises.
Bicep curls are a great exercise to gain strength so that you are able to lift everyday things. To do this exercise use hand weights and hold them at your side, palms facing outward, then bend your elbow and pull the weights up to your chest. You can do this exercise either seated or standing. Do a set of 10 repetitions, rest, then repeat another set.
Leg raises help strengthen the thigh, hip, buttocks, and lower back muscles as well as help with balance. For side leg raises, hold onto the back of a chair for balance, lift one leg out to the side, hold for 3 seconds, then bring back down.
For back leg raises, hold onto the same chair, and lift one leg behind you without bending forward. Hold this for 3 seconds then lower it back down. Complete 2 sets of 10 repetitions for each leg and for each exercise.
These exercises are to help with balance. For the toe stand, stand behind a chair holding onto it only for support, then slowly raise yourself up onto your tiptoes. Hold this position for 3 seconds then lower back down to the ground.
For the chair stand, sit in an arm-less chair keeping your back and shoulders straight, extend your arms parallel to the ground and slowly stand up. Do 2 sets of 10 to 15 repetitions for each exercise.
Stretching is important in order to get the most out of your exercise program. To stretch your quads, hold onto a chair for support, lift one leg behind you and grab it with your hand keeping the thigh perpendicular to the floor.
To stretch your neck, upper back, and shoulders, stand with your feet at shoulder-width apart, clasp your hands in front of you, turn your palms so they are facing the ground and bring your arms up to shoulder height.
To stretch your arms and chest, stand with your feet at shoulder-width apart with your arms at your side. Move your arms behind you and clasp your hands together with your shoulders back. Hold each of these stretches for 30 seconds.
Don’t forget to eat well to get the most of your exercises!
If you are nearing or already 65 and would like more information on Medicare Plans in Washington State, please visit our Overview of Medicare, as well as our guide for those who are New to Medicare. For assistance in choosing a Medicare plan, contact us to get in touch with a licensed insurance agent today!