Whether you are looking to get started with, or get back to, an exercise routine, you should begin by gradually building a regimen. A guide from the National Institute on Aging suggests starting with as little as 5 minutes of moderate to vigorous activity and increase gradually. You should also set out to perform 30 minutes of endurance exercises most days of the week. Regardless of your age, or length of inactivity, here are some simple exercises to get you moving.
Half Squats – Begin by standing next to a chair for balance and slightly bend your knees. Try to complete 3 sets of 10. If you want more of a challenge, try holding light hand weights.
Leg Lifts – Sit in a chair and wrap one end of an exercise band around the bottom of a chair leg and the other end around your ankle. Extend that leg in front of you for 3 sets of 10 and then switch to the other leg.
Stair Climbs – Boost power and endurance by timing yourself walking up a flight of stairs. Climb the same set of stairs, at least 10 steps, each time.
Plantar Flexion Moves – While standing straight, hold on to a table or chair for balance and slowly rise up on your tiptoes. Hold for 1 second and then slowly lower your heels. Perform 2 sets of 8 to 15 repetitions.
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In cooperation with NAEBA