Let’s Get Moving

A Cozy Lifestyle with Clearissa Coward

Let’s Get Moving

There are so many ways to age. You can become sedentary and watch your muscles and bones age at a rapid speed, or you can watch your diet and move your body. Your diet is important, but exercise is the most important. Exercise is essential for maintaining health and well-being, especially for those over 60. Below I am sharing some appropriate exercises not for a bikini body but for health and well-being. Let’s get moving.

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Aerobic Exercises

1. Walking: A low-impact, easy-to-start activity. Aim for 30 minutes most days.
2. Swimming: Gentle on joints and provides a full-body workout.
3. Cycling: Either on a stationary bike or outdoors, it’s great for cardiovascular health.
4. Dancing: Fun and good for heart health and coordination.

Strength Training

1. Bodyweight Exercises: Such as squats, lunges, and push-ups modified to individual ability.
2. Resistance Bands: Lightweight and versatile, they can be used for various strength exercises.
3. Free Weights: Light dumbbells for exercises like bicep curls, tricep extensions, and shoulder presses.
4. Weight Machines: Available at most gyms, they can guide movements and help prevent injury.

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Flexibility and Balance

1. Stretching: Regular stretching to maintain flexibility and range of motion. Focus on major muscle groups.
2. Yoga: Gentle yoga classes specifically designed for seniors can improve flexibility and balance.
3. Tai Chi: Known for its balance and flexibility benefits, it’s a gentle martial art.
4. Pilates: Focuses on core strength, flexibility, and overall body conditioning.

Functional Fitness

1. Chair Exercises: Useful for those with limited mobility, exercises can be performed while seated.
2. Stability Ball Exercises: Improve core strength and balance.
3. Standing Leg Lifts: Hold onto a chair for support and lift each leg to the side or back.
4. Sit-to-Stand: Practice moving from sitting to standing without using your hands for support.

Low-Impact Cardio

1. Elliptical Machines: Provide a good cardio workout without high impact on joints.
2. Water Aerobics: Low impact and good for cardiovascular health and muscle strength.
3. Rowing: Can be adjusted to individual fitness levels and provides a full-body workout.
4. Step Exercises: Using a step platform for stepping exercises to improve cardiovascular health and leg strength.

Mind-Body Connection

1. Breathing Exercises: Improve lung capacity and relaxation.
2. Meditation: Reduces stress and improves mental health.
3. Mindfulness Practices: Incorporate mindfulness into daily activities to enhance mental well-being.

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Tips for Exercising Safely

• Consult a Doctor: Before starting any new exercise program, it’s important to consult with a healthcare provider.
• Start Slow: Gradually increase intensity and duration to avoid injury.
• Stay Hydrated: Drink plenty of water before, during, and after exercise.

• Warm-Up and Cool-Down: Always include a warm-up before and a cool-down after workouts to prevent injuries.
• Listen to Your Body: Pay attention to how you feel and adjust exercises as necessary to avoid overexertion.

I recently tried a Pilates class and I enjoyed it. Next, I am trying water aerobics and chair yoga. I am looking for a program I truly enjoy and will stick to. It’s all about consistency. Above are exercises you can try to see which best suits you and your lifestyle. Exercise can help maintain strength, flexibility, balance, and overall health, enhancing the quality of life for those over 60. It’s never too late to begin. Let’s get moving.