Congratulations, now that you’ve reached your golden years, you have with you a truckload of experience, learning and life lessons that you can pass on to the younger generation.
However, your life doesn’t have to stop at 50 or 60. You may be near your mandatory retirement age, but that doesn’t mean you will have to stop doing the things you love, such as exercising
Believe it or not, old age is the best time to exercise. According to a study published
in the official journal of the American College of Sports Medicine, older people have to work out more than the younger ones to maintain muscle mass. But you might argue that your age may hamper you from lifting weights but hey, exercise is not just about strength training, so stop making excuses.
Here are ten effective and easy exercises for the new old you. And don’t worry, it won’t be putting too much stress on your joints and muscles.
If you are looking for the best low impact exercise, then you might be surprised that you are actually doing it everyday. Yes, dear readers. If you haven’t guessed it yet, walking is considered as the king of low impact workouts.
But please, don’t confuse it with leisure walking or the pace you do when you’re in the supermarket. Try to go faster by walking in intervals or add a route.
Don’t be confined with straight routes or walking around the mall. It’s not going to tire you out and you’d better go back in the kitchen and cook dinner.
If you can, go up and down slopes or choose routes that has inclination. In other words, challenge yourself.
You don’t have to be Michael Phelps or dream about being a mermaid just to go on a dip in the pool. And yes, even if you are 60, you can still swim, because believe it or not, it is also one of the ultimate low impact workouts.
If you have not been on the water lately, try to get your pace back and practice a few lapses in the shallow area of the pool. You might get cramps if you start to fast, so slow down at first, just in case. If you tried to skip swimming lessons when you were younger, now is the time to enroll yourself and learn how to be an Olympic swimmer.
Don’t worry about being with little kids or being older than your instructor. There’s nothing wrong with learning something new, even at 60. After all, anything’s possible.
3. Weight Training
Surprised to even see weight training on the list? Don’t be. By now, you should know that weight training is not confined to lifting 100 kilogram weights or doing a dozen bench presses.
The truth is, weight training is one of the best ways to work for endurance and power. Considering your age and strength, it is important to lift something that you are comfortable with. Start with machines to master form and technique then move on to using free weights.
Stick to a weight where you can do eight to fifteen reps and if you feel it’s starting to become lighter, gradually increase weight and reps. And in case you haven’t heard, there is a 76-year old, gray-haired woman who is the oldest competitive female bodybuilder by the name of Ernestine Sheperd. Believe it or not, her abs and arms are to die for, even if she’s older than most bodybuilders
4. Senior Playgrounds
Old age may affect your eyesight but this time, yes, you read that right. If you think that only kids deserve a spot in the public parks, not any more. But this type of play area for oldies is different.
Playgrounds of this type are equipped with machines that are designed to give you a gentle stretch, while focusing on problem areas such as hips, torsos and legs. Whoever thought of this idea is a genius. Some people your age find indoor gyms expensive and intimidating, especially when sweaty young men flood the area.
Through senior playgrounds, you get to exercise in a peaceful environment and get to bond with your fellow seniors and talk about your experiences in the past fifty to seventy years of your existence.
5. Water Exercises
Good news. If you don’t really like swimming, then you can try water exercises that are gentle for your joints and muscles. One of the coolest things you can do in the water is Zumba.
So if you really like dancing while working out at the same time, you should give water zumba a try. Or even water aerobics.
And that’s not all. Aside from water Zumba, you can start by getting a buoyancy belt and go deep in the pool to jog, walk, run or bike.
Once you’ve mastered the deep end, you can try the shallow part of the pool where the impact is increased. Only shows that you can never run out of things to do when you’re in the water.
6. Circuit Workout
If you really want a total body workout that is gentle for your age, then a circuit workout should be declared as the winner.
According to experts, a circuit workout allows you to work out your entire body without putting too much pressure on your joints or muscles
. This means you can do whatever you want and still protect what needs to protected while producing a visible outcome.
If you want, try ten minutes of each: biking, walking or rowing. Don’t forget to get some rest in between to prevent cramps or pain. You’ll look and feel much like a triathlete.
Have you heard of Paeng Nepomuceno
? If not, then you should know that this leftie is one of the best bowlers ever produced by the Philippines. And when you look at him, it seems he have not aged a bit and continues to bowl even if he’s in his 60’s.
In other words, bowling is one of the greatest low impact exercises you can do, even if you reached the 60, 70 or even 80 mark.
And no, you don’t need to be a genius to bowl. You can do this even with no experience, all year-round. It can even help you with your posture, flexibility, balance and hand-eye coordination. Plus, it is a good way to meet with your fellow seniors, too and increase the number of your friends in your Facebook account, if applicable of course.
You may think that Pilates are just for the younger set. Apparently not. As a matter of fact, this low impact exercise deserves a spot on the list. It focuses on re-balancing your body and improves your posture through slow, controlled exercises and movements.
It can also improve your muscle strength and your overall sense of well being. And if you’re not into jumping or not allowed to jump, this one is for you. Just don’t mind the younger ladies in your class who might be making fun of you. In 30 years time, they’re going to do what you’re doing, anyway.
Just keep moving – Who knows, you may even win a boyfriend or two with those abs of yours.
If you’re into biking, then you should consider moving it up to the next level. This is where cycling comes in. This low-impact activity is an aerobic exercise that works out your lower body and your entire cardiovascular system.
But this doesn’t mean you are not prone to injury. For starters, make sure to choose the right bike size for you. Make sure to adjust the saddle and handlebars at their proper height.
Otherwise, you might end up not being able to get down off the bike because your lower back hurts too much.
“Birds of the same feather, flock together,” so they say. This is the reason why group classes are so popular, especially to the old ones.
It gives you a chance to work out and at the same time, get to mingle with your fellow old-aged people. Plus, it will be less awkward for you to work out, since most of the participants are within your age group, so you can listen to those joints cracking and squeaking together.
When it comes to group classes for people your age, the options are endless. Have a trip down the memory lane and enroll in dance classes so you can rekindle your once upon a time passion.
Or enroll in yoga lessons to improve you physical fitness and general well being. Tai chi is another option too since it promotes mental and physical well being.
Or try Silver Sneakers. It is a class that is specially designed for those within the 60 something range and offer classes from circuit training to yoga.
A Piece of Advice:
please take it easy on the exercise. You’re not 20 anymore and working out like a crazy person, it may be too much for your body to handle. Act as if you are a beginner and work out at a comfortable pace. Start low, say five minutes for three times a week and gradually increase your minutes as you go.
Exercise is one way to boost your human growth hormone levels, an essential component that can help you maintain your youthfulness
and glow. Don’t forget to combine it with GenF20 Plus
This HGH releaser is scientifically proven to stimulate your body to produce more growth hormones and stunt the changes that comes with aging