Entering into a retirement community can give you a sense of relaxation, being able to focus on family, hobbies and projects around your home. It’s important to not let retirement get you too relaxed that you lose focus of staying in shape. As an Active Adult, it’s important to work your muscles consistently to not only stay strong but to stay safe as well. Building these muscles will strengthen your body overall and improve your balance. Before engaging in any of these exercises visit your doctor and ask if it’s safe for you to engage in physical activity.
Before starting any weightlifting or cardio get your body ready for physical activity by stretching out. You can do this by starting with your upper body and working down your body as you loosen up. Stretch your body with assistance as needed, and perform a stretch at the beginning of each workout to refrain from hurting yourself.
Work on your flexibility by stretching out your shoulders and upper back with this simple exercise. Hold your hands together in front of you and move them up to the top of your reach and then move both hands out and bring them down to your legs. This exercise will help extend your reach upwards. Try this 3-5 times a week and hold a small weight in each hand as you feel stronger. Visit this video for a breakdown of this exercise http://bit.ly/1IT4sYI.
Have difficulty rising out of bed or a chair? Try this leg exercise that will build strength in your abdomen and lower back. Lie on your back on a bed or flat comfortable surface and slowly raise your right knee up to your chest. Raise it as far as it will go and then lower it, repeat this 10 times and then alternate legs. Try this 3-5 times a week and increase the number of leg lifts, as you feel stronger. Here’s a video for a visual of this exercise http://bit.ly/1IT5rbf.
Take a 10 minute walk around the block of your secluded community. Building your cardio is important for increasing your breathing capacity and also practices good heart health. When you feel pretty comfortable with the 10 minute walk, gradually adjust to 15 or 20 minutes. These walks should be at your comfortable walking pace. You can also enjoy these walks with a friend or loved one so you don’t exercise alone! Do these walks 4-6 times a week.
Active adults need to maintain their energy in order to stay fit and stay safe. Doing a little bit of each exercise a day will help you build your overall strength and can be performed anywhere in Liberty Manor.
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Some of the reasons I enjoy living at Liberty Manor are from the quaint duck pond to the beautiful community center, just amazing. I love my beautiful house and my neighbors are very warm and inviting. Moving to Liberty Manor was the best decision I could have made. Marsha Kingdon, Liberty Manor Resident