Why a 30-Minute Senior Workout is Beneficial for You
As you age, it’s important to exercise to keep your body in good health – specifically your brain and heart. Regular physical movement decreases the risk of heart attack and stroke because you are literally exercising that muscle. Regular physical activity has also been shown to decrease blood pressure (torrancememorial.org). Simply put, participating in regular exercise can extend your livelihood and boost your overall quality of life.
A successful workout should challenge you, but should not exhaust you. When working out, it’s important to adhere to the proper form and complete your exercises safely. Drinking plenty of water, stretching prior to strenuous movement, and taking rest breaks as needed will help you complete the workout without injury.
The next time you’re ready to exercise, give this 30-minute workout a try.
To increase strength in your chest and shoulders, stand about three feet away from a wall and face it with your feet shoulder-width apart. Lean forward and place your hands flat on the wall, in line with your shoulders. Your body should be in plank position, with your spine straight, not sagging or arched. In a controlled motion, lower your body toward the wall and then push yourself back up. Repeat 10 times to build strength and repeat for 2-3 sets. This movement can also activate the arm muscles by pushing your body weight against the wall.
To strengthen the lower legs, sit in a chair and keep your heels on the floor. Lift your toes high enough that you can feel the muscles along your shin working. This helps keep blood circulating in your legs and also strengthens the lower leg. Repeat 20 times for 2-3 sets.
Chair yoga is an accessible form of yoga that provides less stress on muscles, joints, and bones than more conventional forms of yoga. Instead of laying on a mat, stretch out your arms, back, and legs while sitting in a chair. Doing so can keep your body flexible and release tension in your joints. Hold that stretch for roughly 30 seconds, then release. Repeat as many times as you feel comfortable.
While you may walk around on a daily basis, dedicating 30-minutes to walking is a great cardiovascular exercise to get your heart rate up and engage several muscles in the body. You can add some light hand or leg weights to your walk to boost the intensity if you are looking for an extra challenge. One or two-pound weights can help you strengthen your muscles by adding some resistance to the exercise.
Get Your Personalized 30-Minute Senior Workout In Denver Today
At Whole Intent, our senior fitness trainer, Ashlee, understands that everyone has different physical abilities and limitations. But, she also knows that maintaining healthy habits and prioritizing a proper diet and frequent exercise is key to healthy aging. She’ll work closely with you to develop a custom workout plan to help you achieve your health goals.
From cardiovascular endurance to strength training, getting in shape can prevent your body from injury and illness. If you’re looking to get into better shape and prioritize your health, contact us at Whole Intent today for more information about our fitness programs!