#Senior Workout

[karenbentley]

Invest 2-minutes to get strong, to get shapely and to get serious about self-care.    Easy Ab Workout With No Sit-ups, No Crunches, No Planks, No LegLifts: Ka...

[scrapesaladofficial]

(via Master the Sit to Stand Exercise: Build Strength, Mobility, and Balance)

[heathermehf]

10 min HOME WALKING WORKOUT FOR ELDERLY PEOPLE/SENIORS. BEGINNER FRIENDLY 100% [Video]

[junedejesus71]

Gentle Workout for Seniors Stay Active 2024 02 17

[leadingedgeseniorcare]

How to Use Resistance Bands in a Senior Workout How to Use Resistance Bands in a Senior Workout Resistance bands are incredibly versatile and effective tools for senior workouts. These elastic bands, which come in various resistance levels, offer a safe and low-impact way for seniors to build strength, improve flexibility, and enhance overall fitness. In this article, we’ll explore…

How to Use Resistance Bands in a Senior Workout

[visionsman]

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[optimal-living-lab]

Fitness for seniors

As we age, our bodies start to experience more health problems and get weaker. But that doesn't mean that senior citizens need to sit still.

In fact, staying active and fit is one of the best things they can do for their physical, emotional, and mental health. Many senior citizens may think that they're too old or too frail to exercise, but that's not the case. There are many low-impact activities that are specifically designed for seniors, such as walking, water aerobics, chair yoga, and tai chi.

These exercises can help improve mobility, flexibility, and balance, reduce pain and stiffness, and prevent falls. One of the best benefits of fitness for seniors is that it can help prevent and manage chronic diseases such as arthritis, diabetes, and heart disease.

Exercise can also improve mental health by reducing stress, anxiety, and depression, and boosting mood and self-esteem. But where should seniors start? Before starting any fitness program, seniors should consult with their doctor to ensure that they are healthy enough for exercise. They should also start slowly and gradually build up their endurance and strength. It's also important to stay hydrated and stop any exercise that causes pain or discomfort.

Seniors can also benefit from working with a personal trainer or joining a senior fitness class. A personal trainer can create a customized workout plan that fits their specific needs and goals, while a fitness class can provide a supportive and social environment that encourages regular exercise.

In addition to exercise, seniors should also focus on a healthy diet and getting enough sleep. Eating a balanced diet that includes plenty of fruits, vegetables, lean protein, and whole grains can provide the nutrients needed to fuel the body and reduce the risk of chronic diseases. Getting enough sleep can help seniors feel rested, energized, and ready to tackle their daily workouts.

In conclusion, staying fit and active is essential for seniors to maintain their physical, emotional, and mental health. With the right exercise program, seniors can improve their mobility, flexibility, and balance, prevent and manage chronic diseases, and boost their mood and self-esteem. So if you're a senior or know someone who is, encourage them to start moving and enjoy all the benefits that fitness has to offer.

[nancylfitness]

Flex, Stretch and Compute

As we sit at the computer our shoulders are usually forward and we are hunched over for extended periods of time.  Our bodies are not designed to sit all day. Sitting for long periods of time (10 hours or more per day) has a negative effect on health: circulation decreases, muscles tire, and tasks become more uncomfortable to perform.

It can cause pain and tightness in the back and neck, tingling in the extremities and poor posture. 

Also, sitting after eating a meal causes high blood sugar spikes. Instead move around after eating to cut the sugar spikes in half … move around, clean the kitchen, walk the dog.

Incorrect computer posture habits combined with long-term sitting may cause medical problems such as:  cumulative trauma disorder (CTD) or repetitive stress injury (RSI).

Reduce these effects of long term sitting; take breaks; switch things up:

Below are examples of some exercises / stretches that can be performed without leaving your desk area.  Set your timer to take breaks and go for it!  Start small and slowly work your way up to more movement.

Neck Flexors, Sitting or Standing

Stand (or sit) head comfortable in a centered position.

Draw in chin pulling head straight back.  Keep jaw and eyes level.

Hold this position for 5 to 7 seconds.  Release. 

Repeat.

Side/Torso – Standing Bend

Stand with feet together and palms overhead touching.

Bend body to one side as far as possible.

Hold 5 to 7 seconds.

Resume original position.

Bend body to the other side as far as possible.

Hold 5 to 7 seconds.

Resume original position.

Chest Scapula Adduction with Pectorals

Stand in a doorframe, palms against frame and arms at 90 degrees.

Lean forward, squeezing shoulder blades together.

Hold 7 to 10 seconds.

Release, then repeat.

Hip Flexors/Quadriceps Stretch

Stand, may use chair as a support.

Slowly bend left leg feeling the stretch.

Hold for 7 to 10 seconds.

Release.

Repeat with other leg.

Dorsiflexion and Plantar Flexion, sitting

Sitting with feet on the floor.

Point toes up while keeping heels on the floor.

Hold position 5 to 7 seconds.

Now, press toes to the floor while raising heels.

Hold position 5 to 7 seconds.

Repeat several times.

Upper/Mid Back Stretch, sitting

Sitting in chair with knees apart, bend forward toward the floor.

Feel the stretch in the lower back.

Hold 7 to 10seconds.

Sit upright.

Repeat.

[amgracy]

What Are the Best Aerobic Exercises for Seniors to Improve Heart Health and Mobility?

Maintaining an active lifestyle is crucial for seniors, not only to stay healthy but also to enjoy a better quality of life. Aerobic exercises, also known as cardio workouts, are excellent for boosting heart health, enhancing lung capacity, and improving overall mobility. If you’re a senior looking for a senior aerobic workout, this guide is for you. Inspired by Yes2Next’s 40-minute step aerobics workout for seniors, let’s explore some of the best aerobic exercises tailored for older adults.

Benefits of Aerobic Exercise for Seniors

Senior aerobic workouts are designed to elevate your heart rate, encouraging better blood flow and oxygenation throughout your body. For seniors, the benefits include:

Improved Cardiovascular Health: Reduces the risk of heart disease and high blood pressure.

Enhanced Mobility: Keeps joints flexible and strengthens muscles for better balance and stability.

Weight Management: Aids in maintaining a healthy weight by burning calories.

Boosted Mood: Releases endorphins to help combat stress and depression.

Increased Energy Levels: Regular movement keeps you feeling energized throughout the day.

Top Aerobic Exercises for Seniors

1. Walking

Why It’s Great: Walking is low-impact, easy to do, and requires no equipment. It helps strengthen the heart and lungs while improving joint mobility.

How to Get Started: Aim for 20–30 minutes of brisk walking 3–5 times a week. Start with shorter distances and increase gradually.

2. Step Aerobics

Why It’s Great: Step aerobics, like those in Yes2Next’s 40-minute workout, is a fun way to improve coordination, balance, and endurance.

How to Get Started: Use a sturdy step or low platform and follow a guided routine to ensure safe movements.

3. Chair Aerobics

Why It’s Great: Perfect for those with limited mobility or balance issues. Chair aerobics involve seated movements that elevate your heart rate without putting stress on joints.

How to Get Started: Perform simple arm raises, leg lifts, and seated marches for 15–20 minutes daily.

4. Water Aerobics

Why It’s Great: Exercising in water reduces joint impact and is excellent for seniors with arthritis or joint pain. Water provides natural resistance, improving strength and flexibility.

How to Get Started: Join a local pool class or perform basic movements like water jogging or leg lifts in the shallow end.

5. Dancing

Why It’s Great: Dancing combines cardio with coordination and is a joyful way to stay active. It improves memory and mental health by engaging both the body and mind.

How to Get Started: Try simple dance routines or follow along with an online class tailored for seniors.

6. Cycling

Why It’s Great: Stationary or outdoor cycling is gentle on the knees while offering a full-body workout. It’s particularly effective for building leg strength and endurance.

How to Get Started: Use a stationary bike at home or cycle outdoors on flat surfaces for 15–30 minutes, 3 times a week.

Tips for Safe Aerobic Workouts

Start Slow: Begin with shorter sessions and low-intensity movements, gradually increasing duration and intensity.

Warm Up and Cool Down: Always stretch before and after workouts to prevent injuries and soreness.

Stay Hydrated: Drink water before, during, and after exercising.

Wear Comfortable Shoes: Proper footwear supports your feet and reduces the risk of slips or falls.

Listen to Your Body: If you feel dizzy, tired, or experience pain, stop and rest. Consult a doctor before starting any new exercise program.

Get Started Today!

If you’re ready to boost your heart health and mobility, start with Yes2Next’s 40-minute step aerobics workout for seniors. This guided routine is perfect for beginners and ensures a fun, safe, and effective way to stay active.

Aerobic exercises don’t have to be complicated or intense to be effective. Find activities you enjoy, stay consistent, and watch as your energy, strength, and overall health improve over time!

Source: What Are the Best Aerobic Exercises for Seniors to Improve Heart Health and Mobility?

[walkworkouts]

Daily Walking Workout for Seniors

Hello, everyone! Happy start to the week for all of you. Today, I'm bringing a different video where we’ll do a walking workout specifically designed for seniors, perfect for those who want to stay active and healthy in a gentle and safe way. With simple steps and a comfortable pace, this walk helps strengthen the legs, improve circulation, and boost energy, all from the comfort of home. No gym equipment or large space is needed, just a safe place to move around and follow along with me. Start doing these exercises now to take care of your health every day! 💪 Don’t forget to follow my YouTube channel!

[maipareshaan]

I need to go to gym, like it just helps my sanity bcz if i eat shit i can always be like muscle growth even tho i don't think that happens even

[fitnessratsuniverse]

Functional Mobility Exercises for Daily Life

In this article, we will explore the benefits and techniques of functional mobility exercises to help you improve your daily movement and overall well-being.

Imagine you’ve just spent hours at your desk, and now you’re struggling to get up from your chair. As you attempt to stand, every joint feels stiff, and it takes a moment to regain your balance. You’re not alone; many people experience this type of discomfort, especially when their day involves prolonged periods of sitting or repetitive motions. The good news is that functional mobility exercises can help alleviate these issues and enhance your overall quality of life.

[heathermehf]

Building Leg Strength: Fitness Tips for Older Adults [Video]

[dynamichealthinsights]

Nurturing Your Joints: A Comprehensive Guide to Low-Impact Workouts for Lifelong Mobility

In the intricate symphony of our bodies, joints play the role of silent conductors, orchestrating every move we make. They grant us the freedom to dance, embrace loved ones, and explore the world around us. However, the passage of time, injuries, or conditions like arthritis can sometimes disrupt this harmonious flow. Low-impact workouts emerge as a gentle yet powerful solution, offering a…

[supp-up]

Workout Edge: Build Muscle As You Age [Here's How]

Workout Edge: Build Muscle As You Age [Here's How] #buildmuscle #middleage #trainsmart #gymtips #gymhowto #suppup #supp_up #adaptation #gym #muscle #workouttips #workout

Ahh, working out. Lifting the iron. Picking heavy things up to put them back down again. Picking even heavier things up to put them back down again. Seeing how many times you can lift heavy things over your head. Watching the results of your slow but steady consistency manifest in the form of more muscle, a better physique, and abs, traps, biceps, triceps, quads that pop. Some days you look in…