As we age, we notice many changes in our body and become more aware of the ways to prevent the health problems often associated with aging. Regular physical activity is important throughout our lives, and as we age it becomes even more crucial. The Center for Disease Control and Prevention (CDC), suggests that if you are over the age of 65 you should have two and a half hours of exercise a week, and reports that adding just 15 minutes of exercise a day will improve your health (www.cdc.gov).
How can you begin to make exercise a regular part of your daily schedule? In the winter months temperatures may be too cold for outdoor activity, and icy roads and sidewalks add another hazard, so what to do? Here are just some of the exercises that you can do right in your home. So pull up a chair and see how you do.
Bench Squat with Front Arm Raise
- Place a chair against the wall and stand in front of it, with your heels 6 inches away from the chair and shoulder width apart.
- Slowly sit back, and raise your arms to the front as you sit.
- Gently touch the chair with your tailbone, and return.
Chair Push Up
- Kneel on a padded surface. Put your hands on the chair, at a position slightly wider than you shoulders.
- Slowly lower body toward chair until arms are at a 90 degree angle, and return.
Triceps Chair Dip
- Place your hands behind your back on the edge of the chair. Keep your feet out in front of you, and knees bent.
- Slowly lower your tailbone toward the ground, until your arms reach a 90 degree angle, and return.
- Lie on your stomach on a padded surface, keeping your arms out to your side.
- Lift your upper torso and arms to a comfortable level, and hold position for three seconds
- Lie on your back, with knees bent.
- Raise lower body, to create a flat plane from knees to shoulders. Hold for three seconds.
- Put one foot in front of the other, keeping feet shoulder width apart.
- Lower body to ground. Keep your front knee over your foot, and your back knee under your hip. Do not allow back knee to touch the floor. Return, and then switch your feet to work out both legs.
In addition to these exercises, try walking in place and doing some light stretching. Making exercise a part of your daily routine all year round will help you to look better and feel better. Exercising gives you more energy and helps to prevent many diseases.
For information about how Liberty at Home can help identify the most appropriate exercises for you at home, call Dana O’Donnell at 215-643-6335 ext. 147.
What indoor activities do you enjoy that keep you active during the winter months?