Over exerting yourself or participating in an exercise program you don't really like will make you exhausted and very likely cause you to discontinue activity.

In order to gain the many benefits of regular exercise, including increased energy, weight loss, improved heart health and strong bones, you must like what you are doing.

If swimming feels great, dancing gets your excitement up, bicycling is refreshing, then by all means do what your enjoy!

In our exercise classes, my students really like strengthening and stretching.

Athletes, from runners to weight-lifters, have used exercise logs and goal setting to achieve success.

By recording your progress toward your goals you will gain perspective and be able to answer the question I get most often...How do I know if I'm getting stronger?

Let’s say you want to be able to get out in the yard and garden for one hour. That is your short term goal. You decide to begin with a walking and weight lifting program.
On your first day of exercise you can walk for 5 minutes at a brisk pace and lift a five pound weight 10 times before getting tired.
You then continue to exercise and record what you are able to do at least weekly in your journal.

Setting up an exercises for the elderly and seniors program at home doesn't require a lot of investment in equipment.

Unless you really have your heart set on that new all purpose gym from Sears!

More than likely though it will be in your garage serving as a clothes hanger in a few short months.

All you really need is a sturdy armless dining room or kitchen chair and a few weights.

Make sure you have athletic type shoes that offer good support such as walking or running shoes.

How do ants make an ant hill so tall?

They consistently add one grain of sand at a time.

It’s the little bit you do every day that will over time increase your strength and endurance.

To be consistent requires taking a good look at your day and week.

What days will I most likely be able to fit in exercise? What time of day would be best?

The longer you are faithful to the schedule the easier it will be to stick to the exercises for the elderly and seniors program.

Strength exercises are vital to maintain your ability to function independently in your home.

If you are only using weights for a strengthening workout, start with 1 to 2 pounds for women, and 3 to 5 pound weights for men.

Perform 8 to 12 repetitions (Reps).

Rest 1 minute and perform another (set) of these exercises.

You should not have any pain with these exercises.

When you can comfortably perform more than 15 to 20 repetitions, you should consider increasing your weight by a pound or two.

Flexibility exercises allow you to more easily move and reach when doing your daily tasks around the home.

Select a stretch to perform for the upper or lower body. Hold the stretch for 30 seconds.

Then repeat the stretch 2 to 3 more times. You should not feel any pain.

Generally stretches should feel good. Only hold your neck stretches for 5 seconds if you feel any dizziness.

Stretch a minimum of twice a week. To increase your flexibility, try stretching at least 5 days per week. Why not, it feels great!

Endurance exercises for the elderly include brisk walking, stationary bike riding, running, low impact aerobics, swimming, water aerobics, cycling or any exercise that makes you breathe faster and your heart to speed up.

Endurance exercises for the elderly and seniors or activities should be performed at least 2 times per week.

For optimal improvement in your heart and lungs and muscles, try 3 to 5 times per week.

Want a VERY easy method to tell how hard you are working and make sure you are training correctly and safely in your training zone?

Try the talk test. It doesn't get much simpler...
Basically, you should be able to speak in your normal voice and tone during your exercise session.

If you are out of breath and are unable to speak regularly, then you need to lower your intensity level by slowing down.

How's that? Easy, eehh?

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