Coastal Empire Senior Fitness – Five Tips to Better Health for Savannah Area Senior Citizens
For Savannah senior citizens, fitness can be the key to living a longer, happier, healthier life.
We are pleased to share some ideas that our readers can integrate into your daily life to increase balance, endurance, circulation, and strength.
Integrate these into your routine and you’ll be able to:
- Lower your risk of heart disease
- Increase your mobility
- Enhance independence for Savannah seniors
- Lower risk of premature mortality
Coastal Empire Seniors Fitness Tip 1: Improve Savannah Senior Circulation
For a great calf stretch and to increase circulation, while sitting in a chair, extend one leg out and point your toes upward towards the knee.
Try holding for five seconds before alternating.
Repeat four times on each leg or as necessary to help minimize cramping and increase blood flow. Over time, you can gradually add more if you are comfortable.
Coastal Empire Seniors Fitness Tip 2: Build Savannah Senior Endurance
You may not be up to training for a marathon, but Savannah seniors can still build our endurance.
Endurance exercises provide a great opportunity to partner with a friend. The more social your exercise routine is, the more likely you are to continue it. Your heart and circulatory system will thank you upon joining in activities such as swimming, walking, jogging, bicycling, or even dancing.
The key is to add movement into your daily lifestyle and scheduling set times to partake in these activities with a friend is a great way to stay motivated and keep in touch! Walking in particular can be a great and easy routine that you can continue with throughout life and doesn’t necessarily require extra planning. So find your favorite and most comfortable pair of shoes and walk to your next destination, and consider calling a friend to join you.
You’ll be comfortable working out longer – and harder – in no time.
Savannah Senior Fitness Tip 3: Increase your Savannah Senior Balance
All Savannah seniors know someone who has taken a bad fall. Improved balance can minimize your chance of injury.
To increase your balance and help prevent injuries that may be caused by falling, Coastal Empire senior citizens can try a knee curl or side leg raise.
To begin a proper knee curl, stand behind a sturdy chair and use both hands to hold onto for proper balance. Stand firmly on one leg and raise the other by bending at the knee to bring your heel towards your back. Repeat four times on each leg and hold for five seconds before alternating.
For a side leg raise, continue standing behind a sturdy chair while holding onto for balance. While standing on your left leg, slowly lift your right leg outwards, away from your body. Remember to elevate slowly and don’t overextend yourself. Do what’s comfortable and again hold for five seconds before switching to the other leg.
Savannah Senior Exercise Tip 4: Developing Savannah Senior Strength
For Coastal Georgia seniors seeking better fitness, building strength leads to building muscle. Regarded as the best calf exercise, calf raises are a great way to keep your legs in shape. For better balance, stand by a wall and place your legs shoulder width apart. Raise your body straight upward and lift by pressing down on the balls of your feet. Hands can be kept by your sides or placed on the wall for better balance. Avoid moving forward and backward as you move upward. Weights, such as 2-pound dumbbells, can be included to increase intensity. If you’re comfortable move up to 5 or 10-pound dumbbells.
Some seniors will be comfortable with higher weights – do what is right for you. Building your strength will have extensive health benefits as we age.
Savannah Senior Exercise Tip 5: Relieving Tension for Coastal Empire Senior Citizens
For Savannah senior citizens looking to improve their exercise experience, stretching can be the key to feeling better after your workout. Coastal Empire seniors will want to develop a habit of stretching before and after exercise. Stretching will help avoid added tension after your workout, and will help increase flexibility and add to your range of motion. Don’t forget to always cool down after each physical activity before you stretch.
Shoulder rolls are one of the best and simplest exercises to relieve shoulder and upper back tension, especially after exercising. End by sitting upright and inhale as you rotate both shoulders together in a circular motion backwards. Take it slow and remember to exhale as you complete each rotation. Then begin by rotating forward and repeat five times in each direction.
If you like today’s Coastal Empire Senior fitness tips, please feel free to share them with a friend or neighbor.
Do you have other exercises or fitness tips that have been helpful for you? E-mail them so we can share them with our Georgia senior readers.
Daryl Fant, Publisher: Coastal Empire Seniors
- Savannah Senior News phone: (512) 567-8068
- Savannah Senior News e-mail: CESeniors@gmail.com
For Savannah area senior citizens, fitness can be the key to a longer, healthier, and more fulfilling life.
Stay tuned for more health tips for Savannah senior citizens right here on CoastalEmpireSeniors.com– Savannah’s online Savannah Senior Magazine.
We hope you have enjoyed these tips for Coastal Empire Senior Fitness.
We enjoy bringing you the latest senior citizen news for Savannah and Coastal Georgia.