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Exercising and the Older Adult

By Camelia Herndon

Growing older doesn't mean you have to lose strength or your ability to do everyday tasks. Exercise can help older adults feel better and enjoy life more - even those who think they're too old or out of shape.

Here are some exercises to do to help you reach your health and fitness goals - at any age!!

Arm Raises - to strengthen your shoulder muscles.

  1. Sit in a chair with your back straight.
  2. Keep your feet flat on the floor, even with your shoulders.
  3. Hold your hand weights straight down at your sides with your palms facing inward.
  4. Raise both arms to the side, shoulder height.
  5. Hold the position for one second.
  6. Slowly lower arms to the sides, pause and repeat 8-15 times.
  7. Rest. Do another set of 8-15 reps.

Chair Stand - to strengthen your stomach and thigh muscles.

  1. Place pillows against the back of a chair.
  2. Sit in the middle or toward the front of the chair, knees bent, feet flat on the floor.
  3. Lean back on the pillows in a half-reclining position.
  4. Raise your upper body forward until you are sitting upright, use your hands as little as possible. Your back should no longer be leaning against the pillow.
  5. Slowly stand up, using your hands as little as possible.
  6. Slowly sit back down. Keep your back and shoulders straight throughout the exercise.
  7. Repeat 8 to 15 times. Rest. Then repeat 8 to 15 more times.

Knee Flexion - Strengthen muscles in the legs.

  1. Stand straight, holding onto a table or chair for balance.
  2. Slowly bend one knee as far as possible so your foot lifts up behind you. Don't move your upper leg at all. Bend your knee only. Hold this position.
  3. Slowly lower your foot all the way back down.
  4. Repeat with your other leg.
  5. Alternate legs until you have done 8 to 15 reps with each leg.

Remember, when starting any exercise program, always check with your doctor. And follow these other safety tips for optimal results.

Always remember to breath. Holding your breath could affect your blood pressure. Always remember good form. Smooth and steady movements allow you to get the most out of each exercise. Never lock your joints, always keep a slight bend in your arms and legs. Muscle soreness lasting a few days and slight fatigue is normal after muscle building exercise, however, exhaustion, and extensive sore joints and muscles is not. Always be in tune with your body.

Don't be afraid to try physical activity. In older adults it will help to ward of diseases and disabilities. You may have lost your ability to do things on your own, but it is more likely because you are inactive, not old. Beginning an exercise program will have you feeling healthy and fit well into your senior years.

About the Author:

Camelia Herndon is owner of Fitness Together is Darien and New Canaan, CT. She has helped over 200 clients acheive their health and fitness goals. Her website is http://www.fitnesstogetherct.com.