As you age, exercise becomes more and more important. You might be tired or have certain health problems, but you still might be able to get the wide array of benefits from regular exercise. Of course, you will first need your doctor’s opinion on what is safe for you to do. Some of the exercises under the headings might work for the other health issues, as well.
For Those with Limited Mobility…
Water Aerobics. Join a gym with a pool and a water aerobics class, which is still cheaper than physical therapy in most cases. Water aerobics involves the basic moves of an aerobics class, only with gentle resistance and less impact on your joints. This is done in waist-deep or chest-deep water, so it doesn’t need to involve any swimming.
Chair Dancing. This is very simple and doesn’t involve any standing, so you can sit on the edge of a bed or in a chair. Keep your back as straight as possible. Turn on some music you like and start dancing in your seat. It doesn’t matter how you move, as long as it’s not painful and you do it for at least 15 minutes at a time, at least 3 times a week to reap the full benefits.
Hula Hoops. Sit with your back straight on a stability ball and your feet on the floor in front of you. Turn on some music (everything is more fun with music). Put a small hula hoop on either of your wrists and start spinning them. Vary your speeds and rotate the other way to change muscle groups.
For Those with Chronic Respiratory Illness…
Yoga. The combination of slow, deliberate movements and deep breathing can be highly beneficial for people with chronic lung diseases. The deep breaths will help strengthen your lung capacity over time, as well as help clear out mucus and strengthen your diaphragm. You muscles and joints get a workout, as well.
Tai Chi. This also involves slow movements and is designed to give you more energy and tone your muscles without overextending your heart and lungs. You posture and balance will also improve. Start out for a smaller duration and over time your lungs will strengthen and you will be able to do more.
Weight Training. You don’t need to get beefed up while working out with weights. Work with weights that give you a light amount of resistance and increase repetitions once it becomes easier. If you want to gain muscle, increase the weight. Be sure to breathe slowly and keep your back straight.
For Those with Heart Problems…
Speed Walking. Speed walking is a gentler form of jogging, on your heart and lungs as well as your joints. Your back should be straight and your arms bent, swinging back and forth as you walk at a brisk but comfortable pace without slowing down. Speed walking also involves taking slightly longer strides than you normally would. After a while you, might be able to increase your speed.
Cycling. On a stationary bike or around the neighborhood. Start at a comfortable pace for a short distance and check your pulse. Go further or quicker as long as you are reaching your target heart rate zone without discomfort.
Always remember to stretch before and after you exercise and stay hydrated. You should always wait at least 90 minutes after eating a meal before doing an aerobic workout.
Warning Signs of Over Exertion
Unusual shortness of breath
Severe dry mouth
If experience one or more of these signs while exercising, stop immediately and rest. Use your inhaler if you have one, take a drink of water and check your pulse to see if you have gone beyond your target heart rate zone. If they don’t stop after 10 to 15 minutes, seek medical attention and contact your doctor.
Easy Yoga for Beginners – http://www.yoga-for-beginners-a-practical-guide.com/yoga-poses.html
Tai Chi for Beginners – http://www.beginnerstaichi.com/tai-chi-exercises-for-beginners.html