Weekend warriors beware once you hit the golden year. Cramming in a long run or trips to the gym only
on Saturday and Sunday are not the best for anyone’s health. For those individuals over age 65, regular
exercise throughout the week is the recommended routine to follow. Staying active as a senior offers a
number of health benefits including greater mobility, decreased joint pain and fewer illnesses. Regular
fitness activity reduces the risk of heart disease, diabetes, obesity and types of cancers.

Before starting any physical routine, it’s important for elders to check with their doctors first.

https://health.usnews.com/health-news/health-wellness/articles/2014/10/17/the-seniors-guide-to-
exercise focus on:

• Cardio – Brisk walking, tennis and swimming are all moderate-level aerobic exercises for seniors.
  Running, biking and hiking are more intense cardio workouts, which help raise the heart rate
  and build endurance.
• Flexibility – Many people forget the importance of warming up by stretching before cardio
  exercise and then cooling down with another round of light stretching. Increasing one’s
  flexibility through toe touching to yoga boosts overall range of motion and fluid movements.
• Strength – Fitness experts note that people over 60 lose about 1.5 percent of their muscle mass
  each year. Building muscles can be as simple as lifting 5-pound eights via bicep curls and arm
  lifts, or even push-ups against the wall. Strength training also improves bone destiny and reflex
  reaction time.
• Balance – Building up steadiness on your feet and preventing falls is as simple as walking heel to
  toe several times a week. Leg raises and chair stands also are balance stabilizers.

Humble Homecare caregivers can provide supervision during exercise in case seniors feel a little uneasy
doing it on their own.

What small steps can you take toward staying more active?