Calves Stretch

This is a great exercise to do anytime! I always recommend this exercise as an everyday exercise to all my clients.

Begin by extending your leg from the knee and flex the ankle. Point the toes toward the knee and feel the calf muscle stretching. Repeat 4 times on each leg, alternating legs. This exercise will help avoid cramping in the lower leg.

Back Leg Kicks

1. Stand behind a chair. Be sure to hold onto the chair with both hands for support.

2.Kick one leg back using a slow and controlled movement and back to start.

3. Repeat 15 times and switch legs.

As you become more confident with this exercise try using no hands and placing them on your hips. Find a focal point to help with your balance.

Exercises for arthritis

Any movement, no matter how small, can help you feel better if you have arthritis.Your doctor or physical therapist can recommend which exercises could be best for you. Some exercises for arthritis may include:

Range-of-motion exercises which relieve stiffness and increase your ability to move your joints through their full range of motion. Range-of-motion exercises involve moving your joints through their normal range of movement, such as raising your arms over your head or rolling your shoulders forward and backward. These exercises can be done daily or at least every other day.

The nation’s new exercise guidelines set a minimum sweat allotment for good health. For most adults, that’s 2½ hours a week.

The HHS panel found that regular physical activity can reduce the chances of early death.

How much physical activity you need depends largely on age and level of fitness.

Moderate exercise adds up for sluggish adults. Rake leaves, take a quick walk around the block or suit up for the neighborhood softball game. More fit adults could pack in their week’s requirement in 75 minutes with vigorous exercise, such as jogging, hiking uphill, a bike race or speedy laps in the pool.

Here are some things you can do to make sure you are exercising safely:

1. Start slowly, especially if you haven’t been active for a long time. Little by little build up your activities and how hard you work at them.
2. Don’t hold your breath during strength exercises. That could cause changes in your blood pressure. It may seem strange at first, but you should breathe out as you lift something, and breathe in as you relax.
3. Use safety equipment. For example, wear a helmet for bike riding or the right shoes for walking or jogging.

Yoga classes for seniors are becoming increasingly popular. Check local senior centers, retirement communities, religious organizations and even health clubs for senior yoga classes. If you can’t find a special senior class, a gentle beginners class will do. Lyengar yoga, with its emphasis on adapting the practice through the use of props such a blocks and chairs, is also good for seniors and many Iyengar centers offer classes for this demographic.

The seated overhead dumbbell press will strengthen your entire deltoid muscle. Strong shoulders can make your waist appear smaller and help improve your game. To perform this exercise:

Sitting with dumbbells in hand, lift the dumbbells to shoulder level with elbows bent. Face palms forward.Press the weight up. Maintain a slight bend in your elbows at the top. Carefully bring the weights down to shoulder level again. Repeat 15 times.