One of the best ways to reduce stress is to exercise!! Exercise increases your overall health and your sense of well-being, which puts more pep in your steps every day. But exercise also has some direct stress-busting benefits.

Exercise pumps up your endorphins. Physical activity helps to boost the production of your brain’s feel-good neurotransmitters, called endorphins.

Exercise also improves your mood. Regular exercise can increase self-confidence and lower the symptoms associated with mild depression and anxiety. This can ease your stress levels and give you a sense of command over your body and your life.

Chest stretch

To flatten your upper back and stretch your chest:

With both of your feet flat on the floor, sit tall in a chair with your hands resting behind your neck. Inhale while gently moving your elbows backward. Hold the position for a few seconds, breathing normally, before returning to the starting position. Repeat five to 10 times.

Make a fist

Start with your fingers spread apart and straight up. Make a loose, gentle fist and wrap your thumb around the outside of your fingers. Moving slowly and smoothly, return to the starting position. Repeat. Perform this exercise with both hands.

The Chin Tuck is a great exercise for osteoporosis.

Chin Tuck -

• While seated, look straight ahead.
• Pull your chin in toward your neck, but keep looking straight ahead; don’t let your head bend forward.
• Push your hands down on your thighs to help straighten your back.

Hold this position for a few seconds. You’ll feel a stretch in the back of your neck. Repeat this exercise five times.

Wall arch

The Wall arch stretches your shoulders and calves while toning your back and abdomen:

• Stand facing the wall with both arms at your side. Your feet should be six inches apart and six inches from the wall.
• While inhaling, tighten your abdominal muscles and stretch both arms up to touch the wall.
• Exhale and lower both of your arms to the starting position.
• While inhaling, reach up with your right arm to touch the wall and stretch down with your left arm.
• Exhale and lower your right arm to the starting position.

Walking posture

Walking strengthens your legs and heart and improves your balance. To maintain proper walking posture:

• Hold your head high.
• Keep your back and neck as straight as possible.
• Gently tighten your abdominal muscles.
• Let your shoulders and arms move freely and naturally.

The most common barrier I always hear is, “I don’t have enough time to exercise”. YES YOU DO!!!

Setting aside time to exercise can be a challenge. Use a little creativity to get the most out of your time.

• Try and squeeze in a few 10-minute walks throughout the day.
• You can Get up earlier! If you feel your days are packed and the evening hours are just as bad, get up 30 minutes earlier twice a week to exercise.
• Rethink your routine.Your weekly Saturday lunch with your friend could be turned into your weekly walk with your friend!

By doing simple exercises to strengthen your muscles and improve your posture and balance you can help prevent and treat Osteoporosis.

To practice a good standing posture:

Stand with your head, shoulders and buttocks against a wall, with your heels two to three inches from the wall.
Pull in your chin and tighten your abdomen and buttocks.

Press your back against the wall, leaving a small space behind the curve of your lower back

Correct standing posture is key for seated and walking posture.

The many benefits of exercise may be why some call it the fountain of youth. There are many studies that have proven that seniors who exercise benefit from increased strength, endurance, balance, cognitive abilities,and cardiovascular health. According to the Centers for Disease Control and Prevention, seniors should get at least 2.5 hours of moderate-intensity exercise (such as brisk walking) per week, or 1.25 hours of vigorous aerobic activity (like swimming or running) each week, in addition to strength training two times per week. There are a variety of fitness programs available to seniors today. Many community centers and fitness clubs offer senior fitness classes, including dance, tai chi, and yoga classes. For seniors who are less mobile, there are many types of exercises that can be done from a sitting or reclining position utilizing light weights or weighted balls,
ankle or wrist weights, elastic bands, and stretching.

FIT Seniors Class in Santa Ana

Every Tuesday and Thursday
Time: 11:30 am - 12:30 pm
Location:
First Congregational Church
2555 Santiago Park
Santa Ana, CA 92706

Please Note: Be sure to consult with your physician before beginning an exercise program