To qualify as a Baby Boomer, you would have to of
been born between post World War 2 and 1964.
It has never been more important than now to make sure you start exercising as you start getting older and are thinking about retirement or quite possibly have already retired.
When you start slowing down in your career you need to get busier in your personal life and a great way to get busier is to start exercising. You need to keep your body active.
If you have exercised most or all of your adult life you probably already know what needs to be done to make sure you have a good exercise program established.
To add, If you have exercised your whole adult life you most likely will be feeling the effects of aging like the rest of us, sore joints and not as strong or have as much energy as you did years ago.
So this will actually be good information for you as well.
If you are new to exercising and want to make sure you are as physically fit as you can be to help minimize problems as you age then this is a great article for you as well.
It doesnt take fancy equipment or even a gym membership to have a great workout and improve your overall health.
What it takes is a bit of floor space or even a spot somewhere outside and knowing what exercises will give you maximum benefits with minimal or the easiest work load. Exercises that are easier on your joints are what you should be focusing on so you will be able to keep exercising once you start.
As with any exercise program you should always consult with your physician to get the go ahead with your workout program.
I believe the best exercise programs no matter what age you are should consist of bodyweight exercises.
There is a place for resistance training and I do recommend doing resistance training if you are already an experienced exerciser.
I believe the information on this page to be the best exercise plan for seniors. There are many different plans you can create but this one will give you a great work out every time.
For your workout program at minimum you should be doing 30 minutes of cardio a day, strengthening your core and doing bodyweight exercises.
There are enough varieties of bodyweight exercises that if you wanted you could just use them and you would have enough different exercises to last you forever.
Along with your workouts just as important is to focus on a healthy diet and to get enough rest. First off is cardio, you dont have to do cardio together with your other exercises if you dont want to but you can.
I recommend at minimum walking 30 minutes every day whether it is on a treadmill or outside or at the mall. After a few weeks at the same speed and or distance, increase your resistance by walking uphill for part of your walk or speeding up if possible.
You can even increase the amount of time you walk 5 minutes a day until you reach 60 minutes then stay there for a few weeks and then if you like you can increase again by 5 minutes a day until you reach 90 minutes then stay at that length of time for a bit until it gets easy and just keep going.
If you want to change things up for cardio try riding a bike or swimming or playing badminton for the same amounts of time.
The idea here is to keep moving and get your cardiovascular workout in and work your heart making it stronger.
An example of the plank exercise
Next is core training. Your core area is your midsection. If you have a strong core everything else you do will be much easier from getting out of bed to swinging a golf club.
If your core is weak then you will be weaker in everything than you could be if you just exercised this area a bit. One of the easiest and best ways to train your core is the plank and side planks.
To perform this exercise find a spot on the floor and get down in the push up position except instead of holding yourself up with your hands and arms extended rest your forearms on the floor and keep your body erect.
Hold this position for 30 seconds. It is a simple exercise to perform and it really works your core area hard. A side plank is similar to a regular plank.
To perform this exercise get down on the floor resting your right forearm on the floor and the right side of your right foot on the ground with your left foot on top of your right foot.
Keeping your body stiff and in a straight line hold this position for 30 seconds. Repeat the movement for your left side. Once 30 seconds gets easy then increase the time for all positions.
It is a basic core exercise but it works wonders.
Now it is time for your bodyweight exercises to work the rest of your body.
Depending on your fitness level a few really good exercises for your legs are squats, jump squats and walking lunges.
Standing squats will work your legs really well. Jump squats and walking lunges will work your legs right from your ankles to your hips. I like to do both walking lunges and jumping squats depending on my energy level.
If I have a lot of energy I will do jumping squats. It is such a simple exercise but has tremendous benefits on how it strengthens your muscles and even provides some cardio work.
A jumping squat is performed by squatting down low and then as you rise upward jump into the air as high as you can.
When you land immediately drop down into the bottom squat position then repeat as many times as you can without losing control of your jumping motion.
Walking lunges are fantastic for leg strengthening and even incorporate your core while keeping you balanced.
Stand with your feet in their normal stance with toes pointing straight ahead and your hands on your hips. Step forward with your right foot keeping your left leg behind you.
Step out and squat down with your right leg so that your thigh is parallel to the floor. Make sure your knee does not shoot out over your toes, if that happens you need to step further out and keep your torso vertical.
Lifting off with your right leg bring your left leg out in front stepping ahead and squatting down with it doing the same thing. Then repeat with your right leg and so on. That is walking lunges.
An example of the Jump Squat
An example of the walking lunge
A great exercise for chest, front shoulders, core and even some stabilizing muscles in your back is the push up.
To perform a push up find a spot on the floor and lay down with your toes on the ground and keeping your body erect push yourself upwards until your arms are fully extended, lower yourself and stop just before your body touches the ground and then push yourself back up to the starting position.
That is 1 repetition. Do 3 sets of as many reps as you can do and every time you exercise using push ups try to increase the amount of repetitions you perform even if it is just by one.
If you have a chin up bar and are able to perform chin-ups make sure to include this exercise in your program. It works your back and biceps. If you cant perform many dont worry about it.
If you can do 1 chin up but can do that 5 or 6 times then do that for now. Slowly increase the amount of repetitions you can perform in 1 set. Shoot for 10 or 12 repetitions in total each time you do this exercise to work your back thoroughly.
If you can do more using proper form then go ahead and do them.
Perform these exercises 3 times a week for great health benefits. If you have the energy to exercise 4 or more times a week then go ahead.