That’s fantastic advice! Starting an exercise routine after 65 can feel intimidating, but it’s never too late to begin, and simple exercises can make a huge difference. Here are two easy, low-impact exercises that are great for beginners over 65, as suggested by a top trainer:
---
1. **Walking
- **Why it’s great**: Walking is one of the most accessible and effective forms of exercise. It improves cardiovascular health, strengthens muscles, and boosts mood without putting too much strain on joints.
- **How to start**: Begin with short, manageable walks—even 10–15 minutes a day is a great start. Gradually increase your time or distance as you build stamina. Aim for a brisk pace where you can still talk but feel slightly out of breath.
- **Tips**: Wear supportive shoes, stay hydrated, and choose safe, flat surfaces like a park or neighborhood sidewalk.
2. **Chair Squats**
- **Why it’s great**: Chair squats are a safe way to build lower-body strength, improve balance, and maintain mobility. They mimic the motion of sitting down and standing up, which is essential for daily activities.
- **How to do it**:
1. Stand in front of a sturdy chair with your feet hip-width apart.
2. Slowly lower yourself toward the chair as if you’re about to sit down, keeping your knees aligned with your toes.
3. Lightly touch the chair with your hips, then push through your heels to stand back up.
4. Repeat for 8–12 repetitions, or as many as feels comfortable.
- **Tips**: Use the chair for support if needed, and focus on controlled movements. As you get stronger, you can try squatting without touching the chair.
Bonus Tips for Starting:
- **Warm-up and cool down**: Spend a few minutes stretching or doing gentle movements before and after exercising to prevent injury.
- **Listen to your body**: Start slow and avoid pushing yourself too hard. It’s okay to take breaks or modify exercises as needed.
- **Consistency is key**: Aim for regular, moderate activity rather than intense, sporadic workouts. Even 20–30 minutes a day, 3–5 times a week, can make a big difference.
Starting with these simple exercises can help you build confidence, strength, and mobility, setting the foundation for a healthier, more active lifestyle! Always consult your doctor before starting a new exercise routine, especially if you have any health concerns.