Developing an Exercise Program During Retirement

No matter how old you are exercise can improve your quality of life. It doesn't take much for you to see and feel improvements. The good news is that loss of strength, endurance, flexibility and balance aren't inevitable. Like everyone else, seniors should engage in exercise to stay healthy and maintain as much strength and functionality as possible.

Always check with your doctor before you begin your exercise program.. If you have any serious medical conditions, you'll need to learn the type of exercises you can or can't do. Use the following guidelines to set up your program:

Flexibility training:

Overall flexibility exercising may be the best thing you can do if you're an older person. Joints and other parts of the body change with age and this can lead to stiffness, decreased range of motion and more injuries if you live a non-exercising lifestyle. A good stretching routine should be done every day and will go a long ways toward more flexibility. If you have joint problems swimming and water exercises are also good ways for you to maintain flexibility. Yoga, Tai Chi and Pilates are all very good flexibility training programs that have very little impact on your body. If you belong to a gym, check to see if they have exercise classes.

If you don't have joint or leg problems then walking, running, aerobic exercise, dancing, etc. are all good flexibility exercises. Any exercise that will move as many body parts as possible is good for flexibility.

Strength training:

As people get older they tend to lose muscle, strength and quality of tissue unless they do some sort of strength exercising. Training with weights or using any other resistance equipment is the main focus of strength training.

Where you work out can determine the strength training program you'll set up for yourself. If you train at home like I do then you'll likely only have some dumbbells, free weights, resistance bands, etc. Before you start exercising, go to the library (free) and get some books or videos on weight training (for seniors if possible). They will help you put together an exercise program to get started with. If you belong to a gym you'll have a wealth of strength training equipment to work out on as well as instructors to show you how to use them and help you set up a training schedule.

You will want to build endurance as well as strength so the weight or resistance should be lower and the number of repetitions and number of sets higher. As you progress you will add more weight or resistance and increase the number of repetitions and sets.

Strength training should be done every other day. I do it on Monday, Wednesday and Friday with the weekends free. I do a stretching routine everyday which can build a little strength without interfering with the strength training.

Endurance or Cardio training:

As we age, unless we're on an exercise regimen, we lose aerobic fitness which often leads to reduced mobility in daily life. Endurance or cardio training are normally done for a longer period of time than strength training. While it can add strength the main purpose is endurance and cardio exercise which can be achieved by exercises such as running, walking, swimming aerobic, etc. If you have trouble running or walking try an elliptical machine, swimming or stationary bike to avoid the impact on the joints. I swim laps to rest my knees as part of my endurance training along with walking.

These exercises can be done along with the strength ones if you have time. The best way to utilize them is in the days between strength training and the weekends. I ride my stationary bike before my stretching and after the weight lifting.

Because my weight lifting is done with fairly light weights and high repetitions its also a endurance and cardio workout along with walking and the stationary bike which I do every day. When I can't walk due to weather I use my treadmill.

Balance training:

Every year thousands seniors have broken hips due to falling. Balance exercises can help you avoid injuries from falls and keep you independent and mobile. Some balance training should be done every day. If you already have a training regimen you are already getting some balance benefits. You should some exercises in your routine that addresses balance directly such as yoga and Tai Chi. Many of the routines in both are very good for balance training as well as flexibility.

There are a number of balance enhancing exercises you can do anywhere and even if you're short on time. Some exercises that you should take a look at are walking heel-to-toe, standing up and sitting down without using your hands along with standing on one foot.

If you need help finding an exercise program most communities have centers where older people can join exercise classes and other recreational programs. Find out about fitness programs in the yellow pages under "senior service organizations.

Many seniors live in mobile home parks with a swimming pool and other exercise amenities. A lot of them have planned exercise activities. A MHP also provides a safe place to walk, run or ride your bike. I live in a MHP with a pool and I swim on nice days although my main outdoor exercise is by walking around the park and with the hills I get a good workout morning and evening. When I get older and walking is not as easy I'll utilize the pool more and probably join the exercise classes.

With this information you should be able to put together a exercise program that will be fun and keep you fit. The sources listed below will give you even more information on exercising.

Sources:

Medline Plus http://www.nlm.nih.gov/medlineplus/exerciseforseniors.html

National Institute of Health Senior Health http://nihseniorhealth.gov/exercise/toc.html

helpguide.com Senior Fitness http://www.helpguide.org/life/senior_fitness_sports.htm

about.com Exercise For Seniors http://exercise.about.com/od/exerciseforseniors/Exercise_for_Seniors.htm

Eduslide Strength and Flexibility Video http://www.eduslide.net/courses/1166/Exercises-for-Seniors-to-Increase-Strength

-and-Flexibility.htm