Did you know the Center for Disease Control recommends adults over 65 get at least 150 minutes of exercise weekly? Ideally, that’s five days a week, with 30-minute exercise sessions each day.
When you move into a retirement or assisted living community, you may think it will be challenging to get your exercise in. That’s where home exercise programs come into the picture.
Ready to change the way you work out? Read on to learn about home fitness tips and easy exercises at home with this beginner fitness guide.
Resistance Bands
If you’re looking for a good beginner workout routine, resistance bands are a fantastic option. They offer many of the advantages of lifting weights but aren’t as hard on your muscles and joints.
Resistance bands are also portable. You can bring them when you travel, and you don’t need a lot of space to use them. Most brands are affordable, too.
Another key benefit of resistance bands is that you can modify the workouts to suit your needs. For instance, if you have trouble with balance, try doing exercises in a chair or sitting on the floor.
Yoga
Yoga is a great option for seniors because it is low-impact and focuses on both physical and mental health. Yoga involves stretching the body into different positions while doing breathing exercises simultaneously.
There are many great beginner yoga instructors you can access online. The positions you try will depend on your flexibility level, so start with some of the basic foundational positions first.
Jazzercise
For a fun, upbeat workout, try Jazzercise. These classes are a combination of walking and dance moves that are perfect for any skill level.
You may see Jazzercise classes at your local gym or fitness center. Although they are fun to take in groups, you can still get the same workout from the comfort of your own home.
Jazzercise is fun and engaging and can burn a lot of calories per hour for a low-impact workout.
Guided Walking Videos
You do not have to get outside to experience the benefits of walking. Even if you don’t have a treadmill, walking in place can have many of the same benefits.
Marching up and down for a while can seem boring. However, sites like YouTube feature infinite options for guided walking videos. Instructors coach you through different movements that involve stepping, such as knee highs and side shuffles.
These types of workouts vary in length and difficulty. Try starting with a shorter video and work your way up to longer workouts. Many workout videos tell you the estimated mileage of the workout as well.
Home Fitness Tips
When you’re starting an exercise plan, it can seem overwhelming. Here are some tips to make the transition into a healthier lifestyle much easier.
Start Small
It may seem tempting to go full force, but doing too much too soon can be harmful to your mental and physical health. If you strain your muscles too much, you can put yourself out of commission and take steps backward in your progress.
Whenever you begin a new type of exercise, try the easiest level first. The worst outcome is that you don’t feel challenged enough, and can safely move up to an increasing level of difficulty.
Your fitness regimen will also depend on how active you are when you start. For a completely sedentary person, a new fitness program will look different than for someone used to running regularly.
Factor in Nutrition
You can’t experience the full benefits of home exercise programs if you eat foods that don’t support your body’s needs.
Think of your body like a car. If you fuel it with bad-quality gasoline, you will experience suboptimal results when you drive. The same principle applies to food.
You don’t have to switch to an entirely healthy diet. Try incorporating foods that are nutritionally dense and enjoyable to eat. Make realistic food goals, such as eating more fruits and vegetables.
At Seaton Vorhees, our exclusive Sensations Dining Program features chef-prepared meals that are both delicious and nutritious, which takes the guesswork out of healthy eating.
Talk to Your Doctor
Remember, it’s important to discuss any lifestyle changes with your doctor or medical team. Be honest about what you want to do so they have the full picture.
They may recommend certain types of exercises based on factors such as:
- Age
- Weight
- Heart health
- Bone density
- Cognitive health
Sometimes dietary restrictions or medications can also conflict with how you exercise. Your doctor may give you modified workouts or specific activities to take care of your body, such as stretching.
Take Rest Days
Although it’s vital to stay consistent with your workouts, it is also important to let your body rest and recover. When you push your muscles and joints too far, you could cause irreparable damage, and it will take longer to get back to normal.
Try taking a rest day after doing a hard workout. Or, alternate days between strength training and cardio. If you feel unusual amounts of pain or fatigue, consider taking a day off and getting back to it the next day.
Find an Accountability Partner
You can still have accountability, even with home exercise programs. Consider sharing your progress online or with friends and family to hold you accountable.
Partake in fitness challenges to aim for a goal weight or health milestone. To motivate yourself even further, set up a rewards system with your accountability partner.
Try These Home Exercise Programs
You don’t have to go to a gym or purchase fancy equipment to get fit. With home exercise programs, you can get all of the workouts you need and feel strong, even in old age. Our Dimensions Health and Fitness program encompasses all aspects of healthy senior living.
Seaton Vorhees is a premier assisted living experience in Vorhees, NJ. With our wide range of exclusive programs, you’re guaranteed to find something you love here.
Do you want to schedule a tour or learn more? Contact us today to see if you’re ready to move to our senior living community.
