Exercise is the number one contributor to a longer life. It can add years. A lack of physical activity and regular exercise, as well as a poor diet can contribute toward high blood pressure, heart disease and heart attacks, a lack of sexual activity, and a poor health-related quality of life.
Moderately intense activity seems to be the safest route for many individuals. However, if there are any underlying health issues such as arthritis, diabetes or heart disease, be sure that you consult with your physician about the which kinds of exercises best fit your health needs. If you are interested in trying more intense activities such as running, ask your doctor. Consulting with you doctor is the best action you can take if your activity level has been either inactive, overweight or under-fit.
According to the Health.gov, elders 65 and older should do activities to improve balance such as standing on one foot, and have two days a week of activities that strengthen muscles and at least 150 minutes a week of moderately intense activity such as brisk walking. You should aim for the recommended activity level but be as active as you’re able.
If you hadn’t been exercising before, don’t worry, it’s never too late to start.
Exercise has many benefits, including:
- Prevention of memory loss (dementia)
- Feel-good hormones known as endorphins
- Helps reduce chronic pain
- Increased muscle mass from weight training improves metabolism
- Improves the quality of sleep
- Improves flexibility, balance, and good posture
- Boosts your immune system
- Pendulum
Position: Standing or sitting in a chair
Equipment: Chair is optional
Approximate Time: 30 seconds
Instructions:
- Begin with head in upright position.
- Drop right ear to shoulder.
- Roll head slowly down toward chest and slowly back to left side.
- Left ear should now be dropped to the left shoulder.
- Continue to roll head slowly from side to side. Do not make a full circular motion (head should never drop backwards).
- Repeat 5 times.
- Neck Rotation
Position: Standing or sitting in chair
Equipment: Chair is optional
Approximate Time: 30 seconds
Instructions:
- Begin with head in upright position.
- Slowly turn your head to the right, looking over your right shoulder.
- Turn your head as far as you are comfortable. It should not hurt.
- Slowly turn your head back so you are looking straight ahead.
- Slowly turn your head to the left, looking over your left shoulder.
- Repeat 5 times.
- Shoulder Rolls
Position: Standing or sitting in a chair
Equipment: Chair is optional
Approximate Time: 30 seconds
Instructions:
- Slowly roll both of your shoulders up, back, then down and around again to the front.
- Slowly roll both shoulders in the backwards direction 8 times.
- Change directions, and roll both shoulders up, forward, then down and back.
- Slowly roll both shoulders forwards 8 times.
- Shoulder Shrugs
Position: Standing or sitting in a chair
Equipment: Chair is optional
Approximate Time: 45 seconds
Instructions:
- Slowly lift both shoulders up to your ears, then go back to your normal position.
- Slowly press both shoulders down towards the floor, then go back to your normal position.
- Repeat 5 times.
- Finger Fan
Position: Standing or sitting in a chair
Equipment: Chair is optional
Approximate Time: 30 seconds
Instructions:
- Warm up fingers by squeezing hands closed and then opening them repeatedly.
- Repeat 10 times.
- Next, bring hands together in front of your body.
- Push fingers together to stretch.
- Hold for 5 seconds, then release.
- Repeat 3 times.
- March and Press
Position: Standing
Equipment: Chair is optional (for balance)
Approximate Tine: 2 minutes
Instructions:
- Standing straight up, begin to march in place.
- As you are marching, bring both hands to your chest.
- Press arms out in front of you as you march.
- Continue to press your arms in and out as you march in place.
- Continue for 2 minutes.
- Heel Presses
Position: Standing or sitting in a chair
Equipment: Chair is optional
Approximate Time: 2 minutes
Instructions:
- Reach your right foot out in front of you, pressing the right heel into the floor.
- Return your right foot to normal standing (or sitting) position.
- Reach your left foot out in front of you, pressing the left heel into the floor.
- Return your left foot to normal standing (or sitting) position.
- Continue, alternating feet, for 2 minutes.
- You can also extend your feet to the side, still pressing your heels to the floor and alternating sides.
- As you get used to this movement, you can extend your opposite arm forward (or to the side) as you reach with your feet.
- Toe Presses
Position: Standing or sitting in a chair
Equipment: Chair is optional
Approximate Time: 2 minutes
Instructions:
- Reach your right foot out in front of you, pointing your toe and pressing it into the floor.
- Return your right foot to normal standing (or sitting) position.
- Reach your left foot out in front of you, pointing your toe and pressing it into the floor.
- Return your left foot to normal standing (or sitting) position.
- Continue, alternating feet, for 2 minutes.
- You can also extend your feet to the side, still pressing your toes into the floor and alternating sides.
- As you get used to this movement, you can extend the opposite arm forward (or to the side) as you reach with your toes.
- Knee Lifts
Position: Standing or sitting in a chair
Equipment: Chair is optional
Approximate Time: 2 minutes
Instructions:
- Lift your right knee up as high as you can, then put your foot back on the chair.
- Lift your left knee up as high as you can, then put your foot back on the chair.
- Continue for 2 minutes.
- You do not have to hold onto a chair for balance, you can swing your arms as you lift your knees — left arm forward with right knee up, etc.
- Kick-Ups
Position: Standing or sitting in a chair
Equipment: Chair is optional
Approximate Time: 2 minutes
Instructions:
- Stand (or sit) with feet shoulder-width apart.
- Place hand on your hips and kick your right foot into the air.
- Put your right foot back on the floor.
- Kick your left foot into the air and put your left foot back on the floor.
- Continue, alternating feet, for 2 minutes.
- Shoulder Rows
Position: Sitting in a chair
Equipment: Chair
Approximate Time: 30 seconds
Instructions:
- Drop arms and fists down at your side.
- Lift both fists up under your arms, pointing elbows out to your sides.
- Lower fists to your side and repeat lifting motion.
- Repeat 8-15 times. Rest for 1 minute. Do 1-3 sets.
- Wrapping Yarn
Position: Sitting in a chair
Equipment: None
Approximate Time: 1 minute
Instructions:
- Make a fist with both hands and lift your arms in front of you, bent at the elbows so that your forearms are overlapping.
- Move your hands in circles around each other quickly in front of you as if you were wrapping yam onto a spool. Continue quickly for 30 seconds.
- Now unwrap the yarn by going the other way for 30 seconds.
- Fans for All
Position: Sitting in a chair
Equipment: Chair, frisbees or paper plates
Approximate Time: 30 seconds
Instructions:
- Begin by sitting up straight in your chair and holding frisbees in your hands.
- Fan yourself with the frisbees for 15 seconds.
- Fan someone sitting beside you for 15 seconds.
- Fan someone on the other side of you for 15 seconds.
- Tummy Tighteners
Position: Sitting in a chair
Equipment: Chair
Approximate Time: 30 seconds
Instructions:
- Begin by sitting up straight toward the edge of your chair.
- Hold the sides of the chair with both hands.
- Lean back slightly.
- Lift your right leg slowly, and then lower it.
- Lift your left leg slowly, and then lower it.
- Repeat 8-15 times and do 1-3 sets.
- Wall-Ups
Position: Standing close to a wall
Equipment: A wall
Approximate Time: 1 minute
Instructions:
- Begin by standing up straight facing the wall. Stand about arms-length from the wall.
- Place your hands straight out in front of you on the wall.
- Keep hands a little more than shoulder-width apart.
- Bend elbows and lower body toward the wall like doing a push-up.
- Breathe in as you lean towards the wall and breathe out as you push your body away from the wall.
- Do 8-15 wall-ups slowly. Rest for 1 minute. Do 1-3 sets.
The Coeur d’Alene Tribe, whose headquarters is in northern Idaho, is incorporating culture into fitness programs. The tribe has created an exercise routine — called “Powwow Sweat” — based on traditional dancing. The program features a series of workout videos that break down six traditional dances into step-by-step exercise routines.
The values and teachings of American Indian people have always promoted good thoughts, prayers, health, balance and stamina. Through the voices and stories of Native elders who lead and advocate for regular exercise and a healthy lifestyle, this film explores the importance of athleticism as a means of survival and resilience for Native people.
