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Warm Up Exercises for Seniors
Warm up exercises for seniors need to be of low intensity, according to the National Institute on Aging. Spending time to properly warm up before starting your exercise program will help you avoid injury and muscle aches afterward. The warm up period allows your muscles and joints a chance to be more flexible, according to FamilyDoctor.org. Take a few minutes to work on the muscles and joints you will be using during your exercise program.
Walking at a leisurely pace can be used as a warm up exercise for seniors, according to the National Institutes of Health. Walking serves as both a weight-bearing and aerobic exercise which can increase both your cardiovascular and bone health, according to FamilyDoctor.org. Start walking at an easy pace for five to 10 minutes to get your joints and muscles working. Walk around the room, up and down the hall corridor, around the outside of your house or throughout your house. If you are walking outdoors, be aware of your surroundings such as uneven pavement and low-hanging branches. You can also get your walking in by slowly walking up and down the stairs. Make certain to wear properly fitted shoes and socks to avoid injury and discomfort. Your shoes will be the best investment you can make for your exercise routine. Do not rush your walking warm up exercise when first starting. As you become more comfortable, you can increase your speed.
Include stretching your muscles for five to 10 minutes as part of a proper warm up, states the American Academy of Family Physicians. Stretching involves doing gentle range of motion exercises. Done prior to your more rigorous exercise regimen, these exercises offer another way to get your body ready. When doing range of motion exercises, remember that it is better to completely and slowly stretch your muscles than speed through your repetitions, states the University of Washington Orthopedics and Sports Medicine Department. Stretch out your calf muscles as part of your warm up exercise. Stand two feet away from a wall. Face the wall. Keep your back straight while slowly leaning your body forward. Press your forehead and hands against the wall. Make certain your heels are flat on the floor. Hold this stretch for 20 seconds. Return your body to the upright position. Relax for 10 seconds. Repeat this exercise five times.
Doing some easy strength exercises as a warm up will help, according to the University of Washington Orthopedics and Sports Medicine Department. Your warm up needs to include light calisthenics, according to the American Academy of Family Physicians. Bicep curls fall within this category. You can do this exercise while standing up or sitting down. Place a one or two-pound weight in each hand. Begin this exercise by having your arms at your sides. Slowly bend your elbows and bring the weights up towards your shoulders. Hold this position for five seconds. Slowly lower your arms back to your sides. Relax for five seconds. Repeat this warm up exercise five times.
Crystal Welch has a 30-year writing history. Her more than 2,000 published works have been included in the health and fitness-related Wellness Directory, Earthdance Press and Higher Source. She is an award-winning writer who teaches whole foods cooking and has written a cookbook series. She operates an HON-code-certified health-related blog with more than 95,000 readers. Welch has a B.B.A. from Eastern Michigan University.