Jason-Springer
:
Get a personal trainer that works with older people. Most of these people on this app only know body building movements. Alot of people lack general fitness knowledge. Create instability so your body becomes more stable (balance) and stronger
amgym19
:
Hi, I'll be 70 in a few weeks. I always include balance work after my strength work. I use gym equipment like TRX, Bosu Balls, and aerobic steppers. Also at home I like to follow dance exercise videos, as dancing incorporates many different movements.
njv2
:
are you male or female? and what ia your current flexibility/strength levels? are you able to do body weight squats, pushups? can you touch your toes? without more information it's a bad idea to give general advice
dylanallbeaudry
:
a good start to prevent instability and falls into your twilight years is ankle, core and lower back exercises. along with a diet that can control your blood pressure, better to lean on the high side so you dont get vertigo, but not too high as to be dangerous.
keep it up and you'll be running circles around Agnes and her walker!
dylanallbeaudry
:
of course, always start with a set of stretches. paying extra attention to your back and hips as those are always the first to go. stretching will keep your joints loose, lubricated, and promote blood flow. which will help as a daily routine on its own, with or without exercise.
it is important that before you dive in, if you haven't done much activity previously you should visit a chiropractor who can loosen you up and give you a good understanding of your current joint health, posture and things to focus on. as balance is one thing. but prioritizing joint health and posture first, always. as being too sore or stiff to work out in the first place, or not knowing your limits before diving into a stretch or exercise could lead to a short lived attempt at a healthy living plan, or an injury putting you firmly in a chair a lot sooner than youd hoped.
in short:
-find a diet that helps regulate your bloot pressure.
-make a routine of stretches, paying extra attention to the lower back and hips. dont ignore the rest of the joints of course. stretching should not exceed your physical ability but slight discomfort at full extension is healthy, as it isnt a stretch if you're not trying to go a little farther than is comfortable. over time, this stretching will compound on itself and increase your flexibility from continuous straining of the connective tissue, making it more elastic and providing more freedom of movement. which is essential to maintaining your mobility as you get older.
-strengthen your core, ankles and calves, also maintain your tendon health as their strength plays a big role in keeping you upright and mobile. while diet and stretching are big factors, utilizing the extra mobility and health to its fullest requires healthy musculature. dont focus on gaining muscle mass, but rather strengthen what you have through endurance exercises with small weights and bodyweight exercises. focusing on your core or lower legs. crunches, rowing, wall squats (and holding wall squats), toe-ups (go from flat-footed to standing on your tippy toes, slowly up then slowly back down. repeat until you start to feel the burn in your calves. reccommend to have a handhold close by in case balance is lost.)
itsabird
:
I usually do a simple strength building routine mainly with compound barbell exercises focusing on larger muscle groups like squats, deadlifts, rows and presses. Keep my volume lower, usually around 3 sets of 5 reps after warmups. Yoga for balance & flexibility. I add in or do other exercises for variety.
8 comments
keep it up and you'll be running circles around Agnes and her walker!
it is important that before you dive in, if you haven't done much activity previously you should visit a chiropractor who can loosen you up and give you a good understanding of your current joint health, posture and things to focus on. as balance is one thing. but prioritizing joint health and posture first, always. as being too sore or stiff to work out in the first place, or not knowing your limits before diving into a stretch or exercise could lead to a short lived attempt at a healthy living plan, or an injury putting you firmly in a chair a lot sooner than youd hoped.
in short:
-find a diet that helps regulate your bloot pressure.
-make a routine of stretches, paying extra attention to the lower back and hips. dont ignore the rest of the joints of course. stretching should not exceed your physical ability but slight discomfort at full extension is healthy, as it isnt a stretch if you're not trying to go a little farther than is comfortable. over time, this stretching will compound on itself and increase your flexibility from continuous straining of the connective tissue, making it more elastic and providing more freedom of movement. which is essential to maintaining your mobility as you get older.
-strengthen your core, ankles and calves, also maintain your tendon health as their strength plays a big role in keeping you upright and mobile. while diet and stretching are big factors, utilizing the extra mobility and health to its fullest requires healthy musculature. dont focus on gaining muscle mass, but rather strengthen what you have through endurance exercises with small weights and bodyweight exercises. focusing on your core or lower legs. crunches, rowing, wall squats (and holding wall squats), toe-ups (go from flat-footed to standing on your tippy toes, slowly up then slowly back down. repeat until you start to feel the burn in your calves. reccommend to have a handhold close by in case balance is lost.)
Yoga is a good bodyweight routine.
Compound stuff should be very light until you master safe movements.
IG @seniorstrengthandfitness