Endurance
Exercise activities, often called aerobics, increase your breathing and heart rate. These features will help you stay healthy, improve your fitness and accomplish the tasks you need every day. Sustained exercise improves the health of your heart, lungs and blood circulation. They can also delay or prevent many diseases in older people, such as diabetes, colon and breast cancer, heart disease, and more. Physical activities that improve sustainability include:
Quick walk or jog
Gardening (May, listening)
Dance
Swimming
Ride a bike
Climb stairs or hills
Tennis and basketball
Increase your fitness as a “permanence” to help your grandkids stay on the trip to the park, dance to your favorite songs at a family wedding, shake up the garden, and grab the leaves. Get at least 150 minutes of activity a week, which will make you breathe hard. Try to be active all day long to achieve this goal and avoid sitting for long periods.
Strength
There can be a big difference in your muscle strength. Strong muscles help you stay independent and facilitate daily activities such as getting up from a chair, climbing stairs and carrying food. Keeping your muscles strong can help balance and prevent fall and fall-related injuries. You are less likely to fall if the muscles in your legs and hips are strong. Some people call the use of weight to improve muscle strength “strength training” or “resistance training”.
Strength exercises include lifting weights, lifting your own weight and using a resistance band.
weight lifting
Try to do at least 2 days a week of strength training for all major muscle groups, but do not train the same muscle group 2 days in a row. If you are just starting out, you may need to use weights of 1 or 2 pounds or no weights at all. Your body needs to get used to weight training. You can use everyday items in your home, such as bottled water or kitchen utensils. Or you can use weight training equipment at the gym or gym. Use light weights for the first week, then add slowly. Starting too heavy weights can cause injuries. Use the correct format for safety reasons. To prevent injuries, do not shake or push the weights into place. Use gentle, even movements. Avoid locking the joints of the hands and feet in a fully upright position.
Balance
Balance exercises help prevent falls, a common problem in older people that can have serious consequences. Many exercises for lower body strength also improve balance. Balance-enhancing exercises include Tai Chi, the “moving meditation”, in which your body moves slowly, gently and precisely as you take deep breaths.
Examples of balance exercises
Try to stand on one leg, then the other. If you need help early, keep something that supports you. Create a way to do this business without support. Stand up from chair without using your hands.
Flexibility
Stretching can improve flexibility. As you move more freely, it is easier to tie your shoes or look over your shoulder by supporting your car out of the driveway.
Examples of flexible exercises
Try a calf stretching exercise. Stand against the wall slightly further than arm length of the wall, feet shoulder width apart. Step forward with your right foot your right knee. Keeping both feet evenly on the floor, bend your left knee slightly until you feel a stretch in your left calf. Hold the position for 10 to 30 seconds, then return to the starting position. Repeat with the left foot.