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Proper nutrition is essential for seniors looking to better their health, but it’s only one side of the coin. The other side is exercise. Whether you’re a beginner, or a retired expert, exercise is a necessary part of staying active, and both physically and mentally fit. Although, it’s easy to get intimidated at the thought of exercising, especially if you’re a novice. Luckily, there are various levels of exercise for seniors that can help anyone at any level. If you are curious on how to get started, the National Institute on Aging’s insightful tips on exercise for seniors can help.

Exercise for Seniors

We’ve all witnessed muscle-bound bodybuilders effortlessly lift massive amounts of weight. That might not be your starting point (if it is, more power to you). For those of us looking to start small, simple workouts can be a wonderful way to build some muscle and burn some fat. It’s recommended that retirees get at least two and a half hours of semi-intense activity a week.

For example, a moderately-intense workout could be anything that makes you break a slight sweat. The activity is up to you. Walking, slight jogging, swimming, and lifting low to moderately heavy weights are all excellent types of workouts. Be wary of your fitness level when you start, make sure to go at a steady rate, and only ever increase your workouts when you’re physically able to without injury.

Here’s an example of a simple but effective six minute workout you can do multiple times a week, offered by Healthline.

Goals for the Future

When you start exercising for the first time, or start up again, it’s a clever idea to set a goal. Having a goal or objective in mind can help focus your workouts and make them more enjoyable. Visualizing the specific muscles that you’re exercising can help you pace yourself, helping progress faster muscle growth and fat burning. Visualizing what your arms will look like after 6 weeks of working out helps us feel excited to exercise.

Additionally, exercising can help us clear our minds, letting our brains think unencumbered. This can help us plan for non-exercise related goals, getting a physical and mental workout in at the same time.

The Council for Retirement Security wants every senior to experience a long, happy, and healthy retirement. Simple exercise for seniors makes it possible for us to get in shape and enjoy that retirement to the fullest.