Physical fitness for the elderly

Walking is a great way to exercise, and it is also the simplest and safest way of undertaking physical exercise, particularly for elderly people. If you are just starting out on an exercise regime, it might be a good idea to start walking for five minutes at a slow pace. As you become fitter and your stamina increases, you can extend the duration of and pace of your walking regime. About ten thousand steps per day is a great target to set.

Cycling and swimming are other good ways to stay fit and healthy. These types of exercise are great ways to avoid an excess of weight gain. It might be thus advisable to undertake a morning cycle, or even to join a cycling club. Swimming every day can be greatly beneficial, and if you are in a hot country, it can also help to beat the heat.

Weight training is a vital ingredient in any proper exercise regime. These exercises are appropriate even for those in their fifties and sixties, if properly undertaken. One should seek to undertake weight training about three times per week, for about half an hour in each session. For the elderly, a physical trainer might be advisable in order to properly design a schedule appropriate to ones age and fitness levels. Exercises that can be undertaken include squats, leg presses, upward cable crosses, bench presses, skull crunches, barbell shrugs, and bench dumbbell shrugs. These exercises will help to build up the legs, chest, triceps, and shoulders.

Stretching and balance exercises are great ways through which the elderly can undertake exercise. Stretching should be performed slowly and steadily. This is a great way to maintain flexibility, and should be considered an important part of any exercise regime. Balancing exercises will help to build up the leg muscles. This should help you to prevent injury from fractures and falls. Performing exercises everyday are much less likely to suffer from disabilities related to weak bones.