It is never too late to start exercising and taking care of your body. As we all know, being active and moving your body brings various benefits, and it is more needed as we get older. So ladies, if you are already not working out, it is time to start. You do not have to go to the gym, there are various exercises you can do at home, and experts recommend exercising your balance, endurance, strength and flexibility.
Each year, there are more and more injuries caused by falling. All this is due to poor balance, and you should exercise it in order to prevent any falling down and hurting your hips, arms, back and head. There are a few exercises that will help you improve and maintain your body position, whether you are moving or standing still. You can stand on one foot while holding onto a steady chair, hold for 10 seconds and repeat the exercise 10 to 15 times with each leg. Also, you can do back and side leg raises while standing behind a sturdy chair. Breathe in slowly, raise your leg, breathe out slowly, hold for a second and while lowering your leg breathe in. Repeat this with each leg 10 to 15 times and through time, your balance will gradually improve.
This type of exercises can build your muscles a bit and strengthen your bones which can make some simple activities a lot easier, such as carrying groceries or even getting up in the morning. You have probably noticed how fragile your wrists and ankles are, that your bone density is decreasing because of aging and that you are more prone to all kinds of injuries. It is good to have some medical supplies at your hand but to successfully prevent injuries you should build up your muscles a bit. There are some upper body exercises such as wrist and arm curls, side arm raises elbow extension and chair dips for strengthening arms. For your lower body, you can do knee curls, leg raises, toe stands and many other legs strengthening exercises. To get better results you can use various weights, resistance bands or common objects around the house. Each day, dedicate time to different groups of muscles and you will be standing strong in just a few months.
Endurance exercises are recommended for everyone, especially for older people, because these can increase your heart rate and improve your body’s ability to deliver oxygen and nutrients to tissue. There are numerous endurance exercises, such as walking, jogging, swimming, playing tennis, dancing etc. You just have to find what you like doing and work on your cardio. You can start slowly, with 5 to 10 minutes of exercising each day. After you start feeling that is too easy for you, you can increase the intensity and the time of exercising. Physicians recommend at least 30 minutes a day of these activities, and you will stay healthy and fit.
As well as other exercises, stretching is as equally important. Improved flexibility can enable your free moving around the house, easier dressing up and chores would become less tiring. You can start your each day with some slight neck and back stretching for easier getting out of bed. Later during the day or before other exercises it is important to stretch your arms and legs a bit so you would not get injured. You can also work on your flexibility whenever you want; especially if you feel that some parts of your body are stiff.
That’s it, ladies. These four groups of exercises can greatly improve your health and lower risks of getting any injuries. Also, physical activity can reduce symptoms of many diseases and even prevent great amounts of them. So do not be afraid, start slowly working out at home and you will be stronger than ever.