Exercise can help prevent Alzheimer’s,?strokes, and increase?life expectancy. But getting older means we need to be smarter about exercise. Here?are some?exercise tips?to keep you moving safely.
Take it easy. Warm up your muscles first. If you’re going to jog, start by walking, and then do eight to 10 jumping jacks.
Squat.? Stand with your feet shoulder distance apart and squat, back straight, until your thighs are almost parallel to the ground; rise slowly. Repeat up to 20 times.
?Target the middle with planks. To strengthen your core, start as if you?re going to do pushups but instead rest your forearms on the floor. Hold for 30 seconds, rest and repeat.
Play flamingo.?Balance declines with age. Increase your balance by standing on one leg a few times a day for 20 seconds, and then switch legs. ?When you?re comfortable, do the exercise with your eyes closed.
The Achilles stretch. To prevent achilles tendon injuries from running or jogging, stretch your achilles by leaning against a wall with one leg extended behind you and placce your?heel on the ground. Hold for 30 seconds, then slightly bend the knee on the extended leg and hold for another 30 seconds. Switch legs.
Listen to your body. After age 40, muscle tears can become major injuries. Don?t ?work through the pain?. Stop! If the pain persists, see a doctor.
Drink chocolate milk. The?high quality carbs?and protein in chocolate milk helps?muscles recover faster.
Take a break. If you’re still tired or sore after exercising take at least one day off, or limit yourself to a gentle walk.