I suggest you stop doing crunches altogether. Along with sit-ups , crunches cause curvature of the spine and can increase the risk of spinal fractures. As we age, we should minimize the bending of our backs in this motion.
Exercises Seniors Should Avoid Squats with dumbbells or weights. Bench press. Leg press . Long-distance running. Abdominal crunches . Upright row. Deadlift . High-intensity interval training.
Veteran strength coach and Men’s Health contributor Dan John suggests holding the plank for no more than 120 seconds .
Healthy Diet and Exercise Tips for Aging Adults Start with walking. There is conflict over whether walking is as good for you as running, but everyone agrees walking regularly at even a moderate pace is extremely healthy. Regular exercise. Portion control. Eat the right foods. Keep eating nutritiously.
Most researchers advise training at least three times a week but not more than six. If you are using resistance-training equipment, then allow for a two-minute rest period between each machine.
To battle belly fat : Eat a healthy diet. Focus on plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low- fat dairy products. Replace sugary beverages. Keep portion sizes in check. Include physical activity in your daily routine.
Rolling Like a Ball Sit up tall with your knees bent and feet flat on the floor. Wrap your arms around your legs and hold onto the outside of your ankles. Scoop your core muscles in deeply, then roll your body back until your shoulders touch the ground. Rock back up to a seated position.
Chair Crunches Lie on your back on a soft surface like a mat or carpeted floor. Bend your knees at a 90 degree angle and prop your feet up on a chair. Raise your shoulders slightly and hold for a second or two, then release them back down. Repeat this exercise until your core muscles begin to feel tired.
Breathe right Start in neutral posture (above). With one hand on your ribcage, inhale through your nose; feel your ribcage expand. Exhale and lift your pelvic floor muscles by imagining you are stopping the flow of urine. When you are doing the exercises , exhale as you move through each repetition.
Dumbbell Exercises for Seniors Overhead press for the shoulders. Arm curl for the biceps at the front of the arm. Triceps extension for the triceps at the back of the arm. Shoulder squat for the thighs, hips , and buttocks. Forward lunge for the thighs, hips , and buttocks. Front raise for the shoulders and back muscles.
How often should I exercise ? Seniors age 65 and older should get at least 2.5 hours of moderate aerobic exercise (such as brisk walking ) every week. That averages out to about 30 minutes on most days of the week. Or you should get 1 hour and 15 minutes of vigorous exercise (such as jogging) each week.
Studies have shown that 30 minutes of daily moderate cardiovascular exercise, even in 10-minute increments, can increase fitness and substantially reduce disease risk. Walking is one of the best aerobic exercises because it also helps maintain bone.