citizensmemorial.com 13 EXERCISE STAY-WITH-IT TIPS Set goals. Small, doable goals can inspire you to continue your journey. Go outside. Try biking, hiking or other outdoor activities to add variety. Listen to music. Turn on your exercise playlist and see how far you go! Find an exercise partner. A workout buddy or group can help keep you accountable. Put it on your calendar. Treat exercise sessions like other vital appointments. Boost your balance. Balance training may help you avoid falls. A simple exercise is to stand and lift each leg for 10 seconds at a time. Pro tip: If you feel unsteady, hold on to the back of a sturdy chair or the edge of a counter. Strike a pose. Age and diseases, like arthritis, can make joints and muscles less limber. Stretching exercises, like yoga, can improve flexibility. Pro tip: Try in-person yoga classes or online videos. Join the resistance. Resistance bands are stretchy, elastic bands you can use for strength training instead of free weights. Pro tip: Resistance bands come in different resistance levels. Having several of different levels allows you to build strength over time. Lift your own body weight. Body-weight exercises use your own body weight as resistance, building strength that helps you perform everyday tasks. Think pushups, planks or squats. If you’re just starting out, you may want to try chair squats. While standing with your back to a chair, bend your knees and lower your body into the chair. Now push your body back up to a standing position. Pro tip: Do strength exercises— like body-weight exercises or lifting weights—at least twice per week. Pull up a chair If you have limited mobility, consider doing different types of exercises in a chair. For example, you might try stretches, chair yoga or tai chi, and lifting hand weights. We can help you get moving If you are 55 or older, you can join the CMH Senior Fitness Center for free. The center offers a variety of exercise equipment and a supportive community that can help keep you motivated. Learn more at cmhbolivar.info/SeniorFitness or, to schedule a tour, call 417-777-7171. The CMH Senior Fitness Center is at 1840 W. Broadway St., Bolivar.
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