Regardless of age, working out and giving emphasis on fitness are essential. People in their early 20s to people in late 70s; all need to exercise to stay fit and healthy, though the workouts for both the ages are different. Here we have some exercise ideas for senior citizens and what they can do to stay fit. Check these out for your parents and grandparents and help them out in staying fit.
Build Muscles with Squats
The process of building muscles is not easy but is essential for body’s strength. Strength training is essential and for the first, start it with low-impact exercises. For this, you need to bring your arms forward extend your knees apart and make a half sitting position withholding that same position for a few moments and then standing. Repeat this for at least 6-7 times to promotes lower body’s strength.
Leg Raises
Leg raises helps in the lower body fitness(thighs and hips) . Take a chair for grip and raise your leg straight aligned from heel to hip while maintaining a straight back. Keep it in that position for some time and then let it down slowly. Balancing the chair, repeat the same with both the legs and in backward and forward direction.
Raising arms for upper body’s strength
Sit or stand with feet flat on the ground and hold small weights in palms. Push the weight upwards and later bring it lower to shoulders with repeating the same for 10-15 times. It strengthens your arms and upper body.
Stretching the lower body
Stretching the lower body is essential as with age your body loses the stamina and power.You just need to hold a chair and bring your left leg backwards and stretching it with your left hand. The same has to be done with the right leg and you need to stretch it perpendicular to the floor. Stretch for 30 seconds or a little longer as your stamina allows, then bring it downwards.
Walking
One of the easiest exercises to do is this. Walking should be done daily and for your help, record your walking time on your phone to know how much you walked and how much calories you burnt. You can try joining a treadmill club or gym for senior citizens where you can exercise and make new friends too.
Aerobic Activity
Doing the aerobic activity you help your body burn calories, lowers cholesterol, and blood pressure. Try starting out slowly and then go up spending more time.