According to Dr. Gayle Olinekova, author of “Power Aging,” exercise routines for women over sixty years of age should ideally focus on endurance, balance, flexibility and the retention of muscle and bone mass. She goes on to say that this focus can help you trim and tone while reducing your risks of injury due to falling and balance issues.
After a physical and a thorough consultation with your doctor or an on-staff medical professional here at Mediplan, here are some ideas to get you moving and to keep you healthy and fit.
For Toning and Trimming:
Incorporate an exercise ball into your workout. After a three- to five-minute warm-up walk, begin your ball workout by carefully leaning back over the ball with 15 to 20 ab curls to tone your abdomen and back. Sit atop the ball and lift small hand weights over your head, alternating hands. Perform 15 to 20 repetitions of this exercise. Complete your workout by alternately lifting your left and right legs from the floor to straight out in front of you. Concentrate on maintain a steady balance atop the ball.
Following a short warm-up walk, sit in an armless chair or on the edge of your bed to complete 10 to 15 bicep curls using small hand weights or bottles of water. Remain seated and complete 15 to 20 leg lifts with resistance bands or while wearing ankle weights.
For Balance and Flexibility:
Yoga is a fun and generally safe way to maintain or improve your balance and flexibility. However, if yoga positions are too strenuous, an alternative is to simply turn on some of your favorite music and enjoy a dance.
Grab your hand weights and lift them up over your head and from side to side as you cut a rug. Vary the tempo of your music and take breaks as often as you feel necessary.
Find out more:
Contact us today and discover more safe, fun and effective workout routines for anyone of age and fitness level.