Five quick exercises you can do in 15 minutes
June 6, 2012
New research has shown that 15 minutes of exercise each day is all it takes to prolong the life of someone who’s relatively inactive. This is good news for seniors who want to get healthier without putting strain on their bodies. If you’re looking for a few quick exercises to take on at home, first be sure to install a medical alert watch from Bay Alarm. A medical alarm can contact emergency help at the push of a button in case of an accident or injury while you’re exercising, and the automatic fall detection device will activate in the event your loved one is unable to push the emergency button on their own. Here are a few moves to try.
1. Walking. Whether it’s on a treadmill, up and down the hall or outside, walking is an enjoyable, easy activity that still gets your heart pumping. Start out at a comfortable pace, then increase the intensity as you get used to your routine. Eventually, you should be breathing relatively hard but still be able to keep a conversation.
2. Bike rides. On a stationary bike or a genuine bicycle, you can get plenty of aerobic exercise. Aim to spend 15 minutes each day pedaling through your neighborhood or spin for half of your favorite television show indoors.
3. Sit ups. If you think your abs could use a bit of work, this move can help you strengthen your core muscles and even improve your posture. Just lie flat on your back and bend your legs so that your knees are close to a 90-degree angle. Tuck your chin to your chest, cross your arms over your chest and use your stomach muscles to pull yourself up until your arms touch your knees. Repeat as many times as possible before you get tired.
4. Weight lifting. You don’t have to be able to bench press the weight of a small child to get the benefits of strength training. A set of 3 to 5 pound weights is all you need to work the muscles in your arms. Chest presses, shoulder raises and bicep curls are all moves that can help you tone your arms. Do a bit of research online to find a routine that works for you.
5. Swimming. If you have a pool, know a neighbor with a pool or live near a gym with an aquatic center, you can have fun and tone up with a 15 minute swim. It’ll feel good and gets your muscles moving, helping you meet your fitness goals.