Strength Training continued...
Do 8 to 10 different exercises at least 2 days a week. Work up to doing each exercise 10 to 15 times in a row. Use slightly heavier weights as you get stronger and the exercises become easy.
Give your muscles 2 days between sessions to rest. For example, if you do strength training on Monday, wait until Thursday until doing it again. Try aerobic or flexibility exercises on the other days.
Work your arms, chest, back, stomach, and legs. You can talk to a personal trainer or physical therapist to learn some moves.
Tip: Resistance bands are another good choice instead of weights. They are affordable, easy to carry, and come in different levels of resistance to make it easier or harder. You can even use these bands while sitting in a chair.
Flexibility and Balance Exercises
Flexibility exercises stretch your muscles and keep them from stiffening up. That can help prevent injuries and joint problems.
Balance exercises can help keep you stable on your feet and prevent falls.
Yoga and tai chi are good for both. You can also learn balance exercises in fitness and senior center classes or from a personal trainer.
What to do: Do each type of exercise 20 minutes two or three times a week. You can do flexibility exercises as part of your warm-up and cool down from your aerobic workout.
You don't need to go anywhere to do these or schedule a special time. Fit balance exercises into your daily routine.
"You can do exercises like balancing on one foot almost anywhere -- while you're brushing your teeth, doing dishes, or folding the laundry," Rogers says.
Tip: It helps to have something like a counter or table to grab onto if you need it.
How to Keep It Safe
Although exercise is great for you, it's possible to overdo it.
You're working too hard if you exercise to the point of exhaustion or pain (not just tired legs or soreness). Stop exercise and call 911 if you:
- Have chest pain or pressure
- Have trouble breathing
- Feel lightheaded, nauseous, or weak