body basics
If you have been inactive, beginning a gentle exercise routine can bring important benefits. Regular physical activity can help prevent serious disorders such as heart disease and diabetes, and also increase endorphins, which can help keep depression at bay. As an older person, exercising can encourage you to remain active and retain your independence. At a time when your metabolism naturally slows, exercise can help with weight control. Endurance
Endurance exercises include walking, jogging or swimming. Tasks that require steady movement such as sweeping or raking also can be considered endurance exercise, increasing your breathing and heart rate for a lengthened period of time. If you perform endurance exercises regularly, you will find it easier to remain active and continue to go shopping, do some gardening or enjoy some suitable sports. If you have been inactive for a while, it is important to start slowly with endurance exercises. Begin by taking a gentle five- to 10-minute walk, and gradually work up to an optimal 30 minutes if possible. Set yourself a realistic exercise target based on your age and health.
Stretching
If you have been inactive, you probably will find your joints are stiff. Stretching exercises can help to loosen them and should be performed before doing any aerobic or strength training exercises to reduce the risk of sore muscles or injury. There are specific stretching exercises for each part of the body. In order to stretch the calves, stand at a short distance from a wall. Place your hands on the wall; your arms should be straight. Position one leg behind the other, at a distance of 1 or 2 feet away. Make sure the foot of that leg is flat on the floor. Hold the position for 30 seconds, bending the knee of the leg that is moved back. Keep the foot flat on the floor. Repeat the exercise three to five times with each leg.
Strengthening
Strength training helps you build muscle by performing repetitive motions and using weight as resistance. It is important for seniors as it can help prevent loss of bone mass and improve balance. It will also help you stay active. Inactive seniors should begin strength training by using a weight that can be lifted easily without much effort. This can be a household item, such as a can of soup, if you do not have access to weights. Lift the item five times. When you feel that is too easy, do two sets of five repetitions. Gradually increase the weight you are lifting and the repetitions. Ideally, you will be able to increase your strength training sessions to 30 or 40 minutes, two or three times weekly.
Balance
Balance exercises are important; they will improve your confidence and can help lessen your likelihood of falling. A basic balance exercise is the forward knee lift. Stand near a chair or another object you could grab if necessary when performing the exercise. Stand with your feet shoulders-width apart. Shift all your weight to your right leg, and raise your left knee as high as is comfortable. The eventual goal is that your knee should be high enough so your thigh is parallel to the ground. Hold the position for as long as you can until you work up to 15 seconds. Change legs. Continue alternating legs for five minutes. If you have not been active, start slowly. Your eventual goal should be to complete five minutes of balance poses, three times a day. www.gracenglorymagazine.org  www.gracenglorymagazine.org  29 29