People who are sedentary have more to worry about than weight gain: they are nearly twice as likely to develop heart disease, and are shown to have more frequent doctor visits, more hospitalizations and use more medications than those who have a more active routine. Even those who are older and unable to move around much can benefit from a daily routine of modified exercises.
You don’t need to train for a marathon or push yourself to exhaustion to benefit from moving. Light exercise on a daily basis can provide benefits such as reducing the impact of chronic illness; enhancing mobility, flexibility, strength and balance; improving sleep; boosting mood; helping to maintain or lose weight; and keeping the brain active, which can prevent memory loss.
Before beginning any exercise regimen, be sure to speak with your doctor. Consider your health concerns and how they may affect your exercise. Start slow, but commit to your routine, focusing on short-term goals to calculate your progress. What should you work on?
- Work on cardio endurance: Use large muscle groups over a period of time. Lessen fatigue and shortness of breath.
- Work on strengthening: Build muscle using light weights (1-5 pounds) and elastic bands
- Work on flexibility: Stretching makes you less prone to injury (yoga)
- Work on balance: Reduce the risk of falls (yoga, Tai Chi)
- Walking
- Water aerobics
- Senior fitness classes
- Yoga/Tai Chi
- Light resistance training
