Kenneth Gardner

No matter your age, regular exercise and physical activity are good for you. Regular exercise can and should be a part of your everyday life.

A lack of exercise during adult life is associated with de-conditioning, weakness, decrease in physical and mental health, the onset of disease, loss of self-esteem, and an increase in depression and anxiety. The only intervention proposed to remedy the preventative and therapeutic impact on these age-related changes is regular exercise.

There are several benefits which an exerciser, who is a senior citizen, can gain from participating in an exercise programme. Regular physical activity helps to prevent or delay the many deleterious physical and psychological conditions that commonly occur during ageing. Being physically active also plays an important role in the prevention of some forms of cancer in older persons and in reducing the risk for heart disease, hypertension, osteoporosis, obesity, type 2 diabetes, osteoarthritis and abnormal cholesterol levels. Mature individuals who maintain high levels of cardiovascular endurance, strength and flexibility are also less likely to be dependent on long-term care.

Doing strength and flexibility exercises may prevent falls and injuries by improving balance and mobility. Improved strength also helps the individual to function independently with improved gait and body control.

Here are a few exercises which senior exercisers can do to keep fit and develop their strength.

Bench press (chest exercise) barbell

Lie on your back on a flat bench.

Hold a manageable barbell directly above your shoulders.

Keep arms straight and feet flat on the floor.

Inhale as you lower the bar to touch your chest.

Exhale as you press the weight back up to the starting position.

Back extension machine

Start in a seated position, leaning forward with your feet on the foot plate.

Cross your arms across your chest.

Inhale as you press backward and extend your back.

Exhale as you return slowly to the starting position.

Military press shoulder exercise with barbell

Stand with a barbell supported at shoulder level in front of your body with hands slightly wider than shoulde"

Inhale while pressing the weight overhead to a straight arm position.

Exhale while lowering the weight to the starting position.

Reverse curl upper arm exercise with barbell

Stand and hold a barbell in front of your body with both hands in a pronated (thumbs in) grip.

Exhale while raising bar to the shoulders by bending only at the elbows.

Inhale while lowering the bar to the starting position.

Bench steps thigh exercise using dumbbell

Take a standing position with dumbbell in each hand.

Place one foot on the bench in front of you.

Using your hip and leg muscles lift yourself up until your leg is straight.

Slowly lower yourself to the starting position using the same leg.