National Senior Health and Fitness Day Exercises

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National Senior Health and Fitness Day

Exercise is important no matter how old you are. From a toddler making his first steps to a grandmother enjoying her retirement, staying healthy and fit should be a priority for everyone. Since today, May 30th, is National Senior Health and Fitness Day, we are going to be discussing activities that our older loved ones can participate in.

Strength, endurance, balance and flexibility are four areas that you want to target when exercising. Strength exercises increase muscle strength and keep your bones healthy and strong. Endurance exercises increase your breathing and heart rate and contribute to your overall health. Balance exercises help you to become steady and prevent falls. Flexibility exercises help your body stay limber and provide range of motion for your joints. Listed below are easy exercises that you and your older relative can do.

Strength Exercises

Wrist Curl

  1. Rest your forearm on the arm of a sturdy chair with your hand over the edge.
  2. Hold weight with palm facing upward.
  3. Slowly bend your wrist up and down.
  4. Repeat 10-15 times.
  5. Repeat with other hand 10-15 times.
  6. Repeat 10-15 more times with each hand.

Overhead Arm Raise

  1. You can do this exercise while standing or sitting in a sturdy, armless chair.
  2. Keep your feet flat on the floor, shoulder-width apart.
  3. Hold weights at your sides at shoulder height with palms facing forward. Breathe in slowly.
  4. Slowly breathe out as you raise both arms up over your head keeping your elbows slightly bent.
  5. Hold the position for 1 second.
  6. Breathe in as you slowly lower your arms.
  7. Repeat 10-15 times.
  8. Rest; then repeat 10-15 more times.

Chair Dip

  1. Sit in a sturdy chair with armrests with your feet flat on the floor, shoulder-width apart.
  2. Lean slightly forward; keep your back and shoulders straight.
  3. Grasp arms of chair with your hands next to you. Breathe in slowly.
  4. Breathe out and use your arms to push your body slowly off the chair.
  5. Hold position for 1 second.
  6. Breathe in as you slowly lower yourself back down.
  7. Repeat 10-15 times.
  8. Rest; then repeat 10-15 more times.

Endurance Exercises

Walking has many benefits some of them are that it lowers your risk of heart disease, keeps your weight steady and strengthens your muscles.

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