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Seniors Fitness : How To Start Exercises For Seniors step by step

 How To Start Exercises For Seniors step by step

Fitness for seniors is a critical component of healthy aging and will make a significant difference in your quality of life when you enter your golden years. Getting in shape and/or maintaining your fitness level throughout your senior years enables you to remain safer, healthier, and less prone to serious injury from falls, etc..
However, before you begin, you must establish your starting point in order to map out your fitness plan going forward.

Step 1 : physical examination

Any cautious senior should begin with a full physical examination by their family doctor or another approved accredited healthcare expert. This move is important to ensure that you are aware of any pre-existing conditions that could have an effect on your exercise routine or diet plan.

Step 2 : determine your goals

The second step in preparing to begin is to determine your short, medium, and long-term goals. Are there any aspects of your fitness, current abilities, or physical imbalances that need immediate attention ? Is it important to first improve your cardiovascular system, or do you have mobility or flexibility problems that must be addressed before you can begin strengthening your body freely ?
Strengthening, raising bone density, increasing durability, and increasing stamina are all fair targets for any senior fitness effort, but it's critical to keep in mind that this is a lifestyle transition, a marathon, if you will.

Step 3 : Start low and progress slowly

All we know that best Fitness program To lose Weight should be Taken slowly, It is best to take small steps forward gradually, gradually progressing into a fully balanced lifestyle. Rushing the process can result in injury, burnout, and other negative consequences, and can be extremely demotivating if you are unexpectedly confronted with a degree of exercise you are not prepared for.

One tip: Before beginning an exercise regimen, even a basic one for seniors, discuss sleep and nutrition concerns. Are you getting the recommended 7-9 hours of sleep a day ? If you have difficulty sleeping more than 4 or 5 hours a night, consider adding an afternoon nap to compensate. Since the majority of your body's healing occurs as you sleep, this is an excellent first step toward true senior health.

Step 4 : develop a balanced eating plan

Once that is established and becomes normal, do some research online or at your local library to develop a balanced eating plan for both general health and optimum recovery from upcoming workouts. The primary concern here is having enough protein, as inadequate protein intake due to decreased appetite is assumed to be a factor in the age-related muscle wasting condition known as sarcopenia.

Step 5 : Begins Exercises

Once your sleep and diet routines are established, you can begin your exercise routine by simply going for a walk each day, weather permitting. Avoid fatigue, but strive to go a little farther each day, whether that's another half-block in the city or another telephone pole on a country road. Keep track of the distance you walk each day; you'll be surprised how easily your range expands as your body adjusts.

resistance training

The next move is to begin resistance training, practicing with weights is arguably the most critical aspect of any senior strength training program. Begin lighter than you believe you need to keep in mind that your body is not accustomed to using each and every muscle on a daily basis and may require some time to adjust. You can experience some soreness the day after workouts, in part because full range of motion stretches the muscles and ligaments beyond their normal range of motion.

Start with One Exercise per bodypart

Select one exercise per bodypart to begin with, using bands or dumbbells wherever possible. The first day, do a series of 8-10 repetitions of each exercise, keeping it light, and see how you feel the next day. If all is going well, add a second set of each exercise to your routine on the third day and a third set on the fifth day.

keep tracking your progress

Maintain the three sets per workout for the next month or six weeks, exercising every other day or on any three non-consecutive days. If completing the third set of an exercise becomes too fast, consider increasing the weight for that exercise slightly on the next workout, gradually working your way back up to completing 8-10 reps for 3 sets.

Finally and By this point, you've established your starting point and you are prepared to begin your seniors fitness routine in earnest. Your path forward can change over time, depending on your priorities and what feels good to you. If you're trying to lose body fat, you might want to incorporate aerobic sessions into your workouts or off days, if you're looking to develop and tone muscle, you may want to add a second or third exercise per bodypart; or you can safely progress to heavier and heavier weights if building strength is your main goal.

Whatever approach you choose, keep in mind that you're preparing for a happier and healthier life in your senior years and will your chances of waking up each day feeling ready to take on the world. Senior health is, in many respects, the best investment you can make in yourself.

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