seated abdominal presses).
To boost motivation, exercise sessions can be held outdoors with music creating a party-like atmosphere. If the residence is part of an HOA community, then it is vital for all such events to be in accordance with homeowners’ rules and regulations.
These can cover factors such as where community events can be held, as well as times, volumes of music, and similar. Most rules are fair and minimal, enabling neighbors to live peacefully in a community setting.
To improve endurance, activities like brisk walking, dancing, and swimming can all help. Seniors should be assisted to find their maximum heart rate (220 minus their age). The use of wearable technologies such as fitness watches can ensure they stay within their ideal rate.
They can also use the 0 to 10 scale, aiming to achieve a 4 score via activities that require a moderate amount of effort and speed up their heart rate and breathing without making them feel breathless.
Fit seniors can opt for a 5 score, which would involve a higher heart rate and fast breathing, while still maintaining their vitals within the appropriate range. A typical level 4 exercise would be brisk walking, while a 5 would include cycling and swimming.
There are many ways that seniors can improve their balance, one of which simply involves waking from heel to toe. This activity may seem simple, but it actually boosts legs strength, which in turn can help reduce falls.
Another easy activity is to stand behind a sturdy chair and hold on to the back of it with the left hand, lifting the right leg (with the knee bent) and sustaining this position for as long as possible — then switching hands and feet.
Seniors can also try a similar exercise without a chair. They can stand and bend one knee backwards, aiming to stay in this position for as long as possible (but no longer than half a minute).
Seniors should aim to stay active to avoid falls and physical and cognitive decline. They should focus on four key areas: strength, mobility, endurance, and balance. To motivate participants, organizers should use music and aim to create a festive atmosphere with refreshments and snacks after the workout.
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