Dr. Gloria Mendizabal-Piedra MD

(305) 823-2433

3986 W. 16 Avenue | Hialeah, FL 33012

4 Easy Exercises for Senior Men

According to the American Heart Association, about 42.2 million Americans over the age of 60 have some form of cardiovascular disease. Exercising is good for more than just your heart though. Having a healthy routine is more than just good for elongating your life expectancy, but it also makes senior men more energetic and independent. As part of our commitment to our community, we have prepared a list of the best exercises for senior men.

  1. Walking

This is the easiest one. It costs nothing, and anyone can do it. Walking is incredibly easy on your joints as well. Before you go on your stroll, make sure that you have a pair of shoes that supports your heel and is comfortable. You do not want your toes being pinched. Ensure that your heel does not slip out either.

While you are on your stroll, it is a good idea to focus on posture. Keep your back nice and straight, and make sure your shoulders are back. If you play golf, try walking instead of driving a cart. This is an endurance exercise. Generally, it is a good idea to walk for 30-60 minutes.

When you get done with your walk, stretch out. If you find yourself out of breath halfway through the walk, stop and take a break. Bring water along with you, especially if you are walking when it is quite hot.

  1. Leg Straightening Exercises

Like walking, this one is fairly low impact. Unlike walking, this will do a lot to tone up your legs. This is a strength exercise, where you need nothing more than your body weight and a chair.

Find a sturdy chair, and sit in it with your spine against the back of the chair. Place a rolled up towel on the edge of the chair, between your thigh and the seat of the chair. Breathe in. Then, extend one leg in front of you as straight as possible without locking your knee. Breathe out as you are doing this. Keep your toes pointed to the ceiling, then breathe in again as you bring the leg back down. Do this 10-15 times, then repeat with the other leg.

This will firm up your legs. It is a good idea to do this slowly so that you do not stress your knees too much. After you are done, stretch out so that your muscles are not too tight.

  1. Swimming

Swimming is fantastic cardio. It is also low impact, so your joints do not have that much pressure applied to them. Down here it Miami, the weather gets incredibly hot and humid, so this is a nice way to cool off.

When you are swimming, try to change up the strokes you are doing. This will confuse your muscle groups, and utilize different parts of your body. People often lose track of how much water they have lost while swimming, so hydrate before and after you swim. Check out your neighborhood pool, or consider joining a local gym for this.

  1. Chair Dips

This exercises your arms. For this, you will need a chair with arm rests. Place your feet flat on the floor, about shoulder length apart. Lean forward just a little bit, and grasp the arm rests with both hands. Breathe out, and push your body off of the chair. Once you reach the top, hold the position. Then, breathe in and come back down slowly. Repeat this 10-15 times.

Make sure you stretch out after doing this one, too. It is a good idea to do sets of this exercise, but do not put too much pressure on yourself to do this. Take breaks in between.

If you have any questions about these exercises, contact us today. We are your local doctor, and are totally committed to Hialeah and the surrounding communities.

June 22, 2017 12:44 pm
Categories: Senior Health