Your Introductory Senior Workout In Denver
First things first, make sure to warm-up prior to your workout! Research shows that it’s critical to warm up before exercising to get your heart rate up, your blood flowing, and your muscles loose to reduce your risk of injury (VeryWellFit). This warm-up can be 5-10 minutes of marching in place, some light stretching and cardio, or going on a brief walk. Make sure to keep a bottle of water nearby and to exercise in a clear/safe area. Based on your experience and current health, weights are optional for the following exercises.
Grab a chair and stand in front of it with your legs about shoulder-width apart. Bend your knees, sit back and keep your arms extended forward. Sit all the way down till your body makes contact with the chair, then stand back up. Repeat this exercise for 15 reps and 2-3 sets for a good workout. This movement will help you build strength in the hips, thighs, and glutes.
Face a wall from about 3 feet away and place your legs shoulder-width apart. Then place your hands on the wall and lean forward. Lower your body towards the wall, then push back out. Repeat this exercise for 15 reps and 3 sets to help increase strength in your chest and shoulders.
Based on your level of ability, this exercise can be done seated or standing, and with or without weights. Bring one knee up, slowly and controlled, while keeping the other leg on the ground for stability. Hold your knee in the raised position for 3 seconds before bringing the knee back down slowly. Repeat this motion 10 times and then switch legs. Continue until you’ve finished 3 sets on both knees. This exercise will help strengthen your thighs and hips, while also increasing your body's stability and range of motion.
Stand with your feet hip-width apart and keep a slight bend in your elbows while making sure your wrists are firm and straight. Raise both of your arms up the sides of your body, stopping at shoulder level with the palms of your hands facing the floor. Lower back down and repeat 15 times for 2-3 sets. This exercise will help strengthen the muscles in your upper body.
If you have a workout step, a staircase in your home, or can find an elevated platform at a local park, you can perform step-ups to strengthen the muscles that support your knees. Stand at the bottom before the first step and step up with your right foot. Then bring your left to the same step as your right and step back down one leg at a time. Hold on to a rail for extra support if needed. Repeat this exercise 20 times for 2-3 sets.
Don’t Forget To Cool Down
Cool down with simple stretches, or another slow walk, and you’re all done! A few stints of exercise a week can help maintain your body, your health, and so much more.
Get Your Personalized 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. 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!