THE BEST WARM-UP EXERCISES FOR SENIORS

Staying physically active is a critically important element of living a healthy lifestyle. However, remaining physically active is especially important for older adults. A physically active lifestyle can strengthen bones, improve cardiovascular health, and prevent the decline of cognitive skills. At our senior living center in Denver, Colorado, we offer residents dozens of activities that stimulate the brain and improve the condition of the body.

How you prepare for a physical activity such as yoga, cycling, and pickleball is just as important as participating in the physical activity itself. Warm-up exercises for seniors make a huge difference between getting hurt and remaining injury-free. Getting involved with warm-up exercises not only elevates body temperature, but also prepares the heart, bones, joints, and muscles for an increase in physical exertion.

The key to maximizing the benefits of participating in warm-up exercises is to start slow and gradually increase speed and exertion. Let’s take a look at the best warm-up exercises for seniors at our assisted living facility in Denver.

Calisthenics

Getting the heart to pump faster helps the other areas of the body, as well as increases your stamina for more physically demanding activities. Calisthenics represents the best warm-up exercise for achieving higher heart pumping capacity. The classic stance for calisthenics involves spreading your legs at a standing position, keeping the legs semi-loose, and raising both arms to touch the hands over your head. Then start moving both the arms and legs in sync, while eventually increasing the movement speed of both limbs.

Arm Swings

Arm swings also help encourage a faster, stronger pumping of the heart, with one additional health benefit. This warm-up exercise for seniors also loosens the muscles and tendons located in both arms, which enhances your flexibility. Assume a standing position and then spread the legs a couple of feet apart. Turn your torso to the left and make sure the arms stay loose. Turn the torso from side to side and let the arms swing across the body. This warm-up exercise also produces a gentle twist to activate the spine.

High Knees

Now, the time has arrived to warm up the knees. High-knee warm-up exercises vary in both length and intensity, but the most effective high-knee exercise for seniors involves holding both arms out at waist length and beginning to march slowly while raising each knee to the palms of your hands. You should slowly raise the knees in short increments until they touch both palms, and then increase the speed that you raise the knees. Do between 20 and 30 knee movements, take a minute-long break, and then repeat the knee-raising movements.

Shoulder Rolls

The shoulders are the next part of the body to stretch. Start shoulder rolls by extending your arms at the sides with your feet positioned at shoulder width. Move your shoulders up and down like you shrug when having a conversation. The key is to move the shoulder blades toward each other between eight and 10 times to loosen the muscles and tendons.

Squats

The muscles in the legs need to stretch as well. And you accomplish this by performing the warm-up exercise called squats. Stand tall with the feet moved to shoulder width. Bend your knees slowly like you are about to sit on a stool. Keep the chest upright and repeat the movement between eight and 10 times. You can hold a free weight in each hand to increase resistance.Schedule a tour today to learn how residents stay active at our senior living center in Denver, CO.