100313 Healthy movement
Healthy movement is beneficial to your body and at its lowest level, even some activity is better than doing nothing. If you are just starting out then gradually build up your endurance with 5 to 10 minute exercise breaks throughout the day. At the 10-minute level, your body begins to adapt and then noticeable changes become evident.
After you are able to exercise aerobically for at least 10 minutes, it is time to branch out by adding resistance exercises to the daily routine. One way to begin is by doing one 10-minute session of endurance work and then later on in the day doing 10-minutes of resistance training.
Alternate between aerobic and resistance training for at least thirty minutes for the day.
The aerobic exercises can be brisk walking, skipping rope, riding a bike or any other activity that is continuous and places a demand on your breathing and heart rate. After you are finished then cool down with static stretches, holding each one for fifteen to thirty seconds. Do this three to five times for each stretch.
For the resistance training start out with body weight calisthenics by doing 3-5 sets of fifteen to thirty bodyweight squats, push ups, calf raises, prone back extensions, curl ups, leg raises or others of your choosing. You can do these in a circuit or one exercise at a time. Stay with it for the full 10 minutes.
If you are over sixty-five, the health benefits of activity are just as important to you as they are to the younger people. Start slowly and build up your fitness levels over time. If you have chronic health problems, work around them and do what you can.
If you aren’t able to ride a bike or have access to a treadmill or other such equipment, then get one of the hand ergometers available at Costco for about $49.00 and exercise your upper body. Do counter top pushups by standing two or three feet away from a counter top and then doing pushups on it.
Do chair sits. Sit in and stand up from a chair without pushing on your legs with your hands as you stand up. Practice sitting down on a chair; standing up, walking away briskly for 10 feet, and then coming back and sitting in the chair again. Repeat this for a minute or more. This builds up leg strength and helps with your balance.
Practice your balance to help prevent falls by walking sideways, standing heel to toe; practicing the stork stand on one leg with the other bent ninety degrees at the hip and knee or any of the many other balancing exercises.