Exercises for People Over 60

Exercise for people aged 60 years and older is a vital part of good health--along with a nutritious diet and a positive attitude. As your body undergoes the inevitable changes of aging, include an adapted exercise regimen to decrease your risk of heart disease and high blood pressure, and increase your vitality, improve your balance and strengthen your bones and muscles.

Walking

• Walking is a weight-bearing exercise that strengthens bone and muscle, and promotes endurance. Start by walking for 10 to 15 minutes a day at a normal pace. Increase the time and pace every few days until you are walking at a brisk, but comfortable, pace for 30 minutes daily.

Repetition Exercises

• Shoulder shrugs, leg raises and knee lifts may be done in repetitions. These repeated motions are used to increase muscle tone and joint flexibility.

  --Shoulder shrug: Stand straight, pressing the palms of your hands together in front of your hips. Raise your shoulders in an exaggerated shrug and then relax. Repeat this eight to 10 times.

  --Leg raises: Sit on a straight-back chair with your hands grasping the sides of the seat. Raise your right leg straight out in front of you, about waist high. Hold for several seconds before lowering your leg. Repeat five times, doing the same exercise for the left leg.

  --Knee lifts: Stand straight with arms to your side. Raise your right knee upward as high as possible. Use the back of a chair for balance, but do not lean heavily on it. Release the leg. Repeat five times and then repeat with the left knee. This exercise is most effective when you keep your back straight, forcing your thigh and back muscles to stretch.

Weight Lifting

• Weight lifting strengthens bone and muscle, aids in weight control and increases the efficiency of your circulatory system.

  Start with 1 to 2 lb. dumbbells. Standing straight, hold a dumbbell in each hand and allow your arms to rest at your sides. Raise your right hand, bending at the elbow so your hand--holding the dumbbell--curls toward you. Lower your arm while simultaneously raising your left arm, curling your wrist and hand toward you. Repeat this exercise five times.

  Combine the weight lifting with other exercises such as the shoulder shrug and walking. Take a five minute walk carrying the 1 lb. dumbbells with you. Use a moderately wide swinging motion for your arms to increase the resistance on your muscles.

Precautions

• Before beginning any rigorous exercise routine, discuss your intentions with your doctor. He may also be able to help you track your progress.

  Always rest when you feel weak, tired or dizzy. Exertion is necessary for successful exercising, but never put your health at risk.