If you are a senior who has decided to start exercising, this article is the right place for you! In case you already know the basic information about exercise for seniors, like the types of exercises recommended for you and the kind of activities that would be a good option, today we will give you 6 exercising tips for seniors that will make the experience much better!
- Wear comfortable clothing
You don’t need the most expensive clothing to start exercising, just things in which you are comfortable. Choose shoes that offer enough support and that aren’t too tight. Wear clothes that aren’t too tight but not too loose, and fabrics that will let your skin breath when you sweat. Avoid using jewelry, especially things that could cause accidents, like long earrings or too much bracelets.
- Make it part of your routine
Something that could help you to make exercising a permanent thing is including it in your routine. Choose the best moment of the day for you and write a schedule. Maybe you could do it in the mornings, before your day actually starts, or at night, so you can go to bed after that. This way, you will turn it into a habit. It can be difficult at first, but it will be easier with days and you will end up feeling weird when you don’t exercise.
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- Go slow at first and build up gradually
Exercising can be exciting at first and you may want to try everything, but if your body is not used to physical activity you should take it easy. You can start with 10 o 20 minutes of physical activity per day and when that feels too easy, add minutes to your routine. Keep doing this until you reach your 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity. After that, you can continue adding minutes if you feel comfortable.
Remember that you should also do strength exercises. It is recommended to do them two or more non-consecutive days per week, so the muscles can have break. Do it the same way, start with two days and with light exercises and then make a little more difficult.
- Set goals
This exercising tip for seniors goes along with the above-mentioned tips. If you set short term goals you will be more motivated to exercise. This works very well if you are taking a class or playing a sport. Maybe you want to successfully do that hard dance movement or you want to beat your partner when playing tennis. No matter what it is, make your goals realistic, write them down and reward yourself after you achieve them.
- Always warm up and cool down
It is important to prepare your body before you start exercising. Take some minutes to stretch before you start your routine or take a short walk if you are going to run. After you finish, take some minutes to cool down. In this case you can also do some gentle stretches or a short walk.
This exercising tip for seniors is essential because you will avoid injuries and your heart rate will go back to its resting rate or will be ready to more intense activity.
- Stop if you don’t feel okay
If you have years without exercising, it is normal to feel some discomfort at first and slight pain after exercising, because your body wasn’t used to that amount of activity. However, if you feel a lot of pain, dizziness, you are out of breath or you feel discomfort in your joints or back, stop what you are doing. Don’t risk yourself and take a rest.
If you feel good after a while, you can gently continue and finish. Go to your doctor if the discomfort continues after days. Avoid an injury and listen to your body!