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Most people get more out of their senior fitness programs when they exercise regularly (3 to five times a week) and when they integrate different kinds of training into their routine. Seniors will also benefit from such a regular but diversified fitness program. Try to do 15 minutes to one hour of continuous aerobic activity two to three times per week. Perform balance exercises at a level that challenges you but that you can perform safely (hold onto something or be sure to have a spotter accompany you!) for a few minutes at least twice a week. Integrate some core strength training, such as Pilates, or other abdominal and back muscle exercises, on the same days that you work your balance. As you build your functional strength and stability, integrate weight training twice per week, focusing on exercises to strengthen the lower limb, trunk and arm muscles. Finally, include stretching exercises in every workout to promote flexibility and prevent tightness that can lead to hindered balance and injury.
|Sheri Ann Richerson|