Exercise Routine Tips for Senior Citizens New to Retirement

Since both my husband and I are heading into those "Golden Years" of retirement, we have been considering some new routines for our day. My husband is a truck driver and has a number of health issues to consider, so we are planning some new ways of incorporating exercise into our daily routine. Whether you choose to join a gym or purchase some equipment for use at home, here are a few of the ideas we came up with, along with some tips from various sources.

1) Consult With Your Doctor Before Beginning Any New Exercise Regimen
Health issues should always be uppermost in our mind as we begin a new exercise routine. It is always important to discuss things with our doctor before undertaking any new exercise routine, especially if we have any type of heart condition, high blood pressure or diabetes. It is especially important as we age, to talk things over with our own doctor before rushing out to purchase a room full of exercise equipment.

2) Go Slow in the Beginning
Once you have been given the green light by your physician, you can then proceed with the recommended exercise program. For instance, my husband, who is a diabetic with high blood pressure is changing from a very sedentary lifestyle as a truck driver. We know he will need to begin a new exercise program very slowly. Changing from a sedentary lifestyle to a more active lifestyle can have some really good benefits as long as you don't overdo things in the beginning. Bicycling is a good way to start and exercise program. It works the muscles, joints and heart without putting a lot of strain on the body. Remember, slow and easy does it.

3) Remember You are Working with an Aging Body
It is easy to think of ourselves the way we were a few decades ago. We think that we should be able to do more, only to find that the human body will have the final word on our exercises and activities. Be realistic in your approach to an exercise program. Don't make the mistake of thinking that you can do as much as you did 20 or 30 years ago. That just isn't reality.

4) You Don't Need to Feel the Burn
There are a number of slogans that we hear repeatedly in regard to exercising. One is the familiar "Feel the burn." Aging bodies really don't need to feel the burn. If you are experiencing any kind of pain in your body, pay attention to it. Pain is there for a very real reason. If you are in pain, stop exercising immediately. Do not attempt to push through the pain. Be aware that it could be a symptom of a serious health problem and you might need to see a doctor before continuing to exercise. However, if the pain stops quickly after you stop exercising, it is most likely due to the exercise and some rest is in order for those painful muscles. Tomorrow is another day and you can safely resume your exercises then. If in doubt, always consult your physician.

5) Just Do It!
Another well known exercise slogan is Nike's "Just Do It". This slogan, when taken in moderation is still a good one even for all of us "Senior Citizens". Again, the operative word here is, "moderation". Feel free to "do it", but just do it in moderation.

6) Walking Your Way to Good Health
Walking is still one of the best and least expensive ways to get in shape, lose some weight and improve your cardiovascular system. Walking outdoors in good weather is not only great exercise but it can also improve your outlook on life. Taking time to smell the roses as you walk is an excellent way to improve your mood as well as improve your health. Walking will also help lower blood pressure which is important for most aging senior citizens.

7) Investing in Exercise Equipment
Since walking outdoors can be very limited due to weather conditions and because seniors tend to be much more sensitive to both heat and cold, it is a good idea to invest in a good quality treadmill to use in your home. There are many brands, price ranges, and sizes of treadmills from which to choose and the investment in your health is a wise one. You will then be able to continue your walking routine regardless of outdoor weather conditions. One of the benefits of using a treadmill is due to the fact that some models have digital readouts for the rate of speed, distance and time you have walked. Some also monitor your heart rate as you work out, which is important for most seniors.

8) Invest in a Good Walking Shoe
As we grow older, our feet need a little respect. They have carried us around for many decades and they deserve to be treated with kindness. A well-made walking shoe is very important, especially when beginning a new exercise routine. Arches need good support and aching bones in the feet, ankles, knees and hips will thank you for providing them with a good, supportive shoe. If necessary, see an orthotics specialist and get an orthotic insert that is made especially for any problems you might have in this area.

9) Alternative to High Impact Exercise
Walking and other high impact exercises can have many health benefits, including building healthy bone and reducing the risk for osteoporosis. However, walking should be in moderation and used in conjunction with low impact exercises. One of the best aerobic, low impact exercises is swimming. If you have a pool then you already know the benefits of being in the water. If you don't have a pool, then going to the YMCA or any indoor-outdoor pool in your community will be beneficial. Swimming allows the entire body to be supported which eases all those aches and pains from arthritis. Swimming is an excellent way to build strength while soothing muscles and joints. Swimming also improves flexibility, balance and improves muscle strength as it eases muscle tension.

10) Keep an Exercise Journal
Maintaining a record of your exercise routines, blood pressure, weight and blood sugar levels will help keep you on track. Being able to look back after a few months of regular exercise and seeing the benefits in these areas will encourage you to keep moving. Exercise is good medicine and the benefits can be documented in your journal which you can also share with your family doctor. After a few months of regular exercise, check back with your doctor so he can evaluate the benefits and make any needed changes in your exercise routine or in your medications. You just might be able to reduce the need for some of those medicines after exercising on a regular basis. Check with your doctor to be sure.

Sources:
http://seniorjournal.com/NEWS/Fitness/6-05-01-FiveTipsToHelp.htm
http://footorthotics.com/
http://www.cafebabyboomers.com/health-fitness/Top-10-Benefits-of-Swimming-for-Seniors.php