SENIOR CITIZEN'S EXERCISE

STRENGTH. older people may expeerience the loss of muscle strength. Experts recommend this:
- SIT ON A CHAIR WITH FEET FLAT ON THE FLOOR. Raise both arms to shoulder level and lower for 8 counts.

Be aware not to hold your breath during strength exercises as this can affect your blood pressure. Breath in and out normally.

ENDURANCE. Along with losss of muscle strength older people tend to lose their aerobic fitness as well. Cardio exercises like walking, swimming and sweeping the floor increase heart rate and breathing for an extended period of time. They improve heart health and also contribute to weight loss by increasing your metabolism.

Be aware, if you have been inactive for a long time start your cardio exercise program slowly and building your endurance gradually.

FLEXIBILITY. with age, joints become stiff and have a decreased range of motion. Stretching exercises develop flexibility.

Be aware, always warm up before stretching exercises. Never bounce into a stretch... make slow, steady movements to help your muscles stretch naturally.

BALANCE. balance execises help you avoid injuries from falls and keep you independent and mobile. You need strong legs to help maintain your balance. Walking is the best exercise that develops strong leg muscles. Try to do at least 110,000 steps a day. If you want to lose weight, increase it to 13,000 steps-a-day.

Be aware, experts agree that some exercise is better than no exercise at all and remember to drink lots of water at least 10 glasses a day.