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It is never too late to get (or stay) physically fit. Most seniors can still perform moderate-impact exercises. Regular strength training and other gym routines are known to help seniors counteract the effects of aging such as osteoporosis and arthritis.
Here are a few things that you should keep in mind for your senior workout:
Always Put Safety First
Because a senior’s body is not as physically pliable compared to a younger body, it’s important that safety is the number one priority. Here are some preparation tips to make sure that your exercise is both safe and rewarding.
- Have a 10-minute warm-up before you begin your routine and have a 10-minute cool down afterward. Include stretching and jogging in your warmups.
- The moment you start feeling pain in any of your joints, stop the routine immediately.
- Focus on maintaining good posture throughout the exercising session.
- Make sure you breathe out on each exertion part of the routine.
- Keep a firm grip on weights, but not too tightly.
- All of your movements must be deliberate and slow.
- If you have other health concerns before starting your workout, consult a doctor first.
If you prepare yourself enough, your body might eventually handle equipment like a Smith Machine which will provide high impact exercise that can target different muscle groups, applying these safety tips to your routine can also help you perform better on high impact workouts. With each machine’s safety features in place, you can protect yourself from injury while working on the specific muscle groups.
Tips That Will Help Your Routine
The key to improving your strength is in the intensity of the workout. But you have to keep in mind that there has to be a balance between increasing how much you lift with injury prevention.
Depending on your current condition, you can gradually increase the amount of weight you’re lifting after two weeks of starting your weight lifting routine. To get to that point, here’s what you can do:
- Complete at least two sets of 10 repetitions.
- Complete your repetitions in the correct form. This means you have to lift the weight in three counts, pause, and then put the weight down in three counts.
- Before beginning a new set, wait for at least one to two minutes first.
- If you find it easy to lift a 2-pound weight over your head at least 20 times in a row, considering moving up to a 3-pound weight.
- If your muscles are too sore or if you’re recovering from injury, don’t progress just yet.
- Schedule your routines for two to three times per week.
Once you’ve reached your senior years, it’s always a good idea to focus on staying healthy to keep all the conditions that affect the elderly at bay. Not only do you ward off ailments that plague the elderly, you also feel great with your exercise routine.