If you are looking for the best resource for exercises for the elderly on the web, you found
it! Below you will find all the information you need to get started.
The essential exercise information you will find on this page :
The ways this website will help you improve include:
Before starting you should consult your doctor. Let him or her know you are going to begin exercising or increasing your activity level. This is especially true if you have any of the following:
Chest pain or pain in your left arm and neck
Any shortness of breath
A heart condition
Any bone or joint problems
If you are currently taking blood pressure or cardiac medications
Any unexplained dizziness or fainting
physical activity can improve your quality of life in so many ways.
Doing something you love to do is a great way to stay motivated.
exerting yourself or participating in an exercise program you don't
really like will make you
exhausted and very likely cause you to discontinue activity.
Sponsor Ad In order to gain the many benefits of regular exercise, including increased energy, weight loss, improved heart health and strong bones, you must like what you are doing.
swimming feels great, dancing gets
your excitement up, bicycling is refreshing, then by all means do what
In our exercise classes, my students really like strengthening and stretching. When they miss a few sessions from time to time, they tell me that they can really feel the difference.
runners to weight-lifters, have used exercise logs
goal setting to achieve success.
recording your progress
toward your goals you will gain perspective and be able to answer the
question I get most often...How do I know if I'm getting stronger?
say you want to be able to get out in the yard and garden for one
hour. That is your
term goal. You decide to begin with a walking and
weight lifting program.
On your first day of exercise you can walk for 5 minutes at a brisk pace and lift a five pound weight 10 times before getting tired.
You then continue to exercise and record what you are able to do at least weekly in your journal.
At the end of 6 weeks you have increased your walking time to 20 minutes and lifting capacity to eight pounds 10 times.
Now you can
answer the question
I AM getting stronger! And ultimately one hour in the garden is easily accomplished. ( As long as the weather holds!)
for the elderly and seniors program at home doesn't
require a lot of investment in equipment.
you really have your
heart set on that new all purpose gym from Sears!
though it will be in your garage serving as a clothes hanger in a few
All you really need is a
or kitchen chair and a few weights.
sure you have athletic type shoes that offer good support such as
walking or running shoes.
clothing should also be
comfortable and loose fitting. Find a sturdy kitchen chair to hold on
to for balance.
can use a water bottle or can of soup to lift if you don't have
If you can afford to purchase
small hand weights, try picking
2 pound, 3 pound, 5 pound and 8
These will likely serve the needs of most older adult exercisers.
How do ants make an ant hill so tall? They consistently add one grain of sand at a time.
It’s the little bit you
do every day that will over
time increase your strength and endurance.
be consistent requires
taking a good look at your day and week.
What days will I most likely be able to fit in exercise? What time of day would be best?The longer you are faithful to the schedule the easier it will be to stick to the exercise program.
Strength exercises are vital to maintain your ability to function
independently in your home.
If you are
only using weights for a strengthening workout, start with 3 to 5 pound
Perform 8 to 12 repetitions
(Reps). Rest 1 minute and perform
another (set) of these exercises.
should not have any pain with these exercises.
you can comfortably
perform more than 15 to 20 repetitions, you should consider increasing
your weight by a pound or two.
minimum of twice a week.
3 to 5 times per week is optimal to maintain a strong body that withstands the rigors of daily life as we grow older.
Flexibility exercises allow you to more easily move and reach when
doing your daily tasks around the home.
a stretch to perform for the upper or lower body.
the stretch for
30 seconds. Then repeat the stretch 2 to 3 more times. You should not
feel any pain.
Generally stretches should
feel good. Only hold your
neck stretches for 5 seconds if you feel any dizziness.
Stretch a minimum of twice a week. To increase your flexibility, try stretching at leas 5 days per week. Why not, it feels great!
exercises include brisk walking, running, low impact aerobics,
swimming, water aerobics, cycling or any exercise that makes you
breathe faster and your heart to speed up.
exercises or activities should be performed at least 2 times per week.
For optimal improvement in your heart and
lungs and muscles, try 3 to 5
times per week.
Think of how much easier
it will be to walk, grocery
shop and play with your grandchildren!
workout should be intense enough to make your heart beat faster and
your breathing to increase but not so high as to over stress your
This is your training
zone. Try to work out in this range to get the most
benefit out of your endurance exercises.
Below you will find three good ways of monitoring your intensity level for your endurance activities and finding your training zone.
Pick one that will work for you and your situation.Method 1: Maximum Heart rate : This method is the most precise when finding your training zone for your endurance exercises, but can be the hardest to learn.
A good range for the typical senior exerciser is between 60% to 70% of your maximum heart rate.
To find your maximum heart rate, subtract your age from the number 220.
This is your maximum predicted heart rate for one minute.
For example, let's say you are 75 years old.
220 - 75 = 145 beats per minute.
145 is the maximum your heart can beat in a minute.
60% of 145 = 87 beats per minute (low end of range)
70% of 145 = 101 beats per minute (high end of range)
Therefore your training zone is 87 to 101 beats per minute.
Since it is
impractical to count
for 60 seconds you can take a ten second count and multiply by
A 75 year old man needs to exercise between 14 and 17 beats when counting for 10 seconds.
14 beats in 10 seconds is your low range.
17 beats in 10 seconds is your higher range.
the 10 second counts so that you don't have to do math in your head
Slow down for the pulse
count but keep your legs
It is usually better to take your pulse at your wrist (radial artery) instead of your neck ( carotid artery).
possible to press too hard on the carotid artery which could cause
slowing of the pulse.
It is a good idea to take your pulse:
Take your pulse at approximately 5 minutes into the exercise.
Take your pulse again at approximately 10 minutes into your endurance exercise or after the hardest part.
Take your pulse just after your cool-down.
Method 2: Rate
Don't like the previous heart rate method?
Want an easier way to tell how
hard you are working during
easier method is to just rate your feeling
of how hard you are working
on the 6 to 20 scale.
This is called the "Borg Scale of Perceived Exertion."
6 No exertion at all
7 Extremely light
9 Very light
13 Somewhat hard "TRAINING RANGE"
17 Very hard
19 Extremely hard
20 Maximal exertion
For most older adult exercisers, you can work in the "somewhat hard" range which is 12 to 14.
Give it a try.. it actually works quite well.
Method 3: Talk Test: Still too complicated?
VERY easy method to tell how hard you are working and make sure you are
training correctly and safely in your training zone?
Try the talk test. It doesn't get much simpler...
should be able to speak in your normal
voice and tone during your
If you are out of breath
and are unable to speak
regularly, then you need to lower your intensity level by slowing down.
How's that? Easy, eehh?
don't need to work hard for a long time to gain benefit from
30 minutes is a good daily
You can exercise 10 minutes
in the morning, 10 minutes after lunch and 10 minutes at
Don't be in a hurry. Start slowly and gradually get used to exercising before increasing your exercise.
Begin with 10
-20 minutes of
exercise to start.
Build up to 30 minutes if you are able. Most seniors can tolerate up to an hour or more of exercise.
it is a good idea for seniors to rest a day before exercising again.
working out 2 days a week to start leaving a day or two between
Then increase a day or two as
get comfortable with exercising.
3 to 5
days a week is usually well
tolerated. Don't work the same muscle group on consecutive days.
Don't exercise beyond 5 days a week unless you receive personal instruction and a professionally designed program.
Try starting with 2 pounds.
usually tolerated by most seniors.
can safely train up to 5 pounds and men can safely train up to 8
pounds for the upper body.
Legs: Our legs are fairly heavy and may not require additional weight.
choose to use weights for the legs, use ankle weights.
usually safely start with 1 pound ankle weights.
Work up to 3 pounds if you are tolerating the weight well and can do at least 15 to 20 repetitions comfortably.
exercises for the elderly training considerations that must be kept in
mind for these
You can safely exercise with
these conditions by
following some simple suggestions and checking with your
that with age, sudden intense exercise may be a challenge for your
Try to prepare your muscles with a 10 minute warm-up before exercising.
quickly stopping during a workout may cause blood to pool in your legs,
increasing the strain on your heart.
That is why a 10 minute cool-down session is important.
yourself for overexertion
which is indicated by shortness of breath,
nausea, dizziness or getting that shaky feeling.
Make sure you listen to your body!
your activity level gradually.
Only add 5 to 10% increase to any workout.
much as you can during your workout.
Good posture will help protect your joints and prevent any unnecessary injuries.
breathing. Never hold your breath.
Try to breathe in through the nose and out the mouth.
Train at the
Not too high and not too low.
We want your heart to make improvements in its aerobic fitness which requires training in the 50% to 75% range of your maximum heart rate.
Remember, exercises for the elderly training will only show benefits if it is done regularly with the correct duration, frequency, and intensity. "Practice makes....permanent!" So don't practice sitting in your recliner!