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Morning exercises to maintain muscle strength

There is a little rhyme that we all have heard before that goes ‘Early to rise, early to bed, makes a person healthy, wealthy, and wise!’  And there is actually some truth in that. The simple reason is that morning exercises are one of the easiest things to make it a habit. Waking up and getting moving increases energy levels, relieves stress, manages weight, and prevents disease. You don’t have to go to the gym to get your morning routine. There are very simple ones you can do at home, and some of them even when just getting up from the bed!1

From the Bed

Every morning you wake up, by instinct, you stretch tired limbs and twist the body so why not add these simple flexes to alleviate aches or pains in the muscles and boost energy?2 

  1. Overhead reach
    Arms above your head reach for the headboard of the bed and point your toes towards the end of the bed to feel your body stretch from your toes to your fingertips. Bring arms back to the sides and relax. Do this 3 to 4 times with deep, relaxing breaths.
  2. Knee to Chest
    If you are feeling a little limber, bring 1 knee to your chest, while keeping the other leg bent. Keep back and head on the bed or tense your neck. Do this for each leg, 3 to 4 sets with relaxing breaths in each. This will stretch in your buttocks and lower back muscles.
  3. Hamstring Stretch
    Just like the leg lift, but in your bed, grab 1 leg and pull it towards you, then straighten it towards the ceiling as far as comfortable. Keep the other leg flat or bent on the bed. Bring that leg back down slowly and repeat for the other leg. Do 3 to 4 sets so you don’t have stiff feeling hamstrings and leg cramps.
  4. Gym, Group Sessions, and Staying Motivated
    Centers for Disease Control and Prevention suggests a breakdown of 10 or 15 minute chunks of exercise two or more times a day for seniors above 65. More than bodybuilding, it is about maintaining flexibility, balance, and the muscles to retain the first two. And if you can find partners or friends to do the exercises with you, what is a better motivator than that?3 , 4 , 5
  5. Chair Yoga
    Without having to use a mat, chair yoga is a low-impact exercise that improves muscle strength, mobility, balance and flexibility. Most seniors may find it difficult to bend down onto a mat and cause stress on joints or worse to pull a non-repairable muscle. Plus, chair yoga has been shown to improve mental health in older adults by giving better quality sleep, lowering instances of depression, and a general sense of well-being. Facing each other in a circle or a group facing a lead, try Overhead stretch, Seated cow stretch, Seated cat stretch, Seated mountain pose, and a Seated twist.
  6. Light Weights
    Seniors training their strength (not bodybuilding) have a better chance of dealing with symptoms of diabetes, osteoporosis, back pain, and mental health, while helping weight manage. So adding a light weight, like a Dumbbell, to any routine exercise is the best way for seniors to strength train, with proper precautions of course. The classic Dumbbell training includes Tricep extension, Bicep curl, Overhead press, and Front raise.
  7. Walking
    When the weather permits, there is nothing like a quiet morning to get walking. Different seniors have different mobility statuses so walking is one of the simplest exercises to adjust to what is needed. One study finds that seniors who add walking to their morning live better and longer lives. It most definitely also strengthens muscles in legs and the whole body. Find a moderate trail through a park or walk the perimeter of a familiar building, and while you are at it, listen to music or the radio for stimulation during your walk.
  8. Don’t forget Breakfast
    Breakfast is important and it actually makes you plan better to schedule both a morning exercise and breakfast. But for those who are limited in preparing a good meal, think about adding Ensure Gold to the breakfast. You can even mix it with fruit but each delicious Ensure Gold contains HMB (Hydroxymethylbutyrate), high-quality protein, 28 vitamins and minerals (HMB plays a role in protecting against muscle loss). It is an added boost to stay healthy, active, and energetic.

 

References:

  1. https://ensure.com/health-articles-tips/fitness/morning-exercise
  2. https://www.nhs.uk/live-well/exercise/5-minute-wake-up-workout/
  3. https://www.healthline.com/health/everyday-fitness/senior-workouts
  4. https://www.seniorlifestyle.com/resources/blog/7-best-exercises-for-seniors-and-a-few-to-avoid/
  5. https://ensure.com/health-articles-tips/lifestyle/one-ensure-day