Exercise at Home

Grab a towel and reap the benefits of workouts now

Exercise and physical activity are an important part of everyone’s life, especially of older adults. Yes, it can get difficult to stay active as we age, but with all the proven benefits of physical activities, we should make an effort to include these in our daily routine.   

Here are some easy yet effective exercises you can do at home aside from the usual squats and jumping jacks. They’re low-impact but still help improve strength, endurance, balance, and mind-body coordination.

1.    Tai Chi

Originating in China, tai chi is a low-impact, slow-motion exercise that helps integrate your mind with the body by letting you meditate and breathe deeply while going through a series of relaxing dance-like movements. It is said to encourage the proper flow of qi or energy in our body and promote the balance of yin and yang for a harmonious inner and outer self. Tai Chi may be gentle but it addresses key components of basic fitness — muscle strength, flexibility, balance, and aerobic conditioning.

To start your tai chi journey, you may join a class in your community, hire a personal teacher, or watch instructional videos online.

2.    Walking

Walking is most probably the simplest exercise that can help improve your endurance and heart health. If you’re a beginner, you can start by walking for 10 to 15 minutes at a time. Then, increase your time by 5 minutes for each session every week until you can comfortably walk for 30 minutes. By this time, you can start working on improving your walking speed. Ensure that you have proper posture and good shoes. You can walk around your village, your yard, up and down the stairs, or on your treadmill.

3.    Indoor cycling
Cycling outdoors is great, but it’s important to avoid unnecessary risks, especially with safety and weather issues to grapple with. So, you may want to consider indoor cycling, where you’ll just need a stationary bicycle at home or at your community’s amenity area to get your heart pumping. As a cardiovascular activity, it improves endurance and heart health and strengthens hip and leg muscles. It’s also a low impact exercise, so it’s safer for your joints than running. Just make sure that your bike is in topmost condition to prevent accidents. 

4.    Chair exercises
You can reap the benefits of exercise all from the comfort of a sturdy chair, too. Some good examples are seated tummy twists (rotating your torso horizontally while placing both of your hands lightly behind your head), knee lifts (alternatingly lifting your knees towards the chest while gripping the chair’s seat), and back leg raises (alternatingly lifting your legs straight back without bending the knees for a minute while standing behind a chair).
With the assistance of a chair, doing these exercises can assist you without putting too much strain on your body.

5.    Dance workout
Dance workouts are another great low-impact aerobic exercise. Whether it’s Zumba, salsa, or ballroom, a routine a day works the heart muscle, improves energy levels, and boosts overall mood. Aside from that, it also improves gait and balance especially for older adults, lessening risk factors in falling. Check if your community clubhouse offers dance workouts. Otherwise, consider organizing one in your village gym or common area.
 

At any age, it’s vital to keep moving and doing activities you enjoy to stay fit and active. However, before embarking on new workout routines, it’s highly recommended to consult a doctor or physical therapist for clearance and advice on how often and long you should do the exercises. Nevertheless, getting physical is a worthwhile activity for people of different ages.

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