Exercise for Seniors

Active seniors can benefit from walk in bathtubs. Walkin tubs can come with a spa like whirlpool massage jets and air jets that is best for relaxation as well as hygiene. As part of a healthy regimen, a soak in the pleasure of a bath can help in blood circulation. 

It is also best to take a bath after a full work out.

Here are some exercise for seniors. 

The seesaw

Sit on the floor with your legs out and the soles of your feet touching each other. Grasp each other’s hands or wrists. One of you lean backwards while the other goes forward, but providing enough resistance to keep you from falling all the way back. Then reverse the motion. If one of you has any difficulty supporting the weight of the other, let him or her know so that the person leaning backwards maintains enough muscle control so as not to put too much of a strain on the person doing the holding. This exercise needs to be done slowly, both to prevent injury and also so that you get the most exercise value out of it. In addition to the physical benefit, since the person leaning backwards is dependent on the one holding him or her up, this exercise helps to build intimacy as it gives physical evidence to your faith in one another.

Back to back lifts

This exercise may not be for every couple, definitely not for those with a bad back. And if your weight disparity is too large, it may not work. Just use some common sense before deciding whether or not to try it. Stand back to back and link arms. Taking turns, one of you leans forward, raising the other off the ground to whatever height is not too big a strain. Even if you can’t lift your partner at all, just the effort of trying is good exercise.

As with the seesaw, the person being lifted off the ground will feel a bit nervous. By letting go and trusting their partner, added intimacy will result.

Couple crunches

Both of you lie down on the floor, put your legs straight up into the air, and then slide together so that your butts are up against each other, so that you look like an upside down T. (If you’re naked, don’t let the fact your genitals are touching be too distracting.) Then do crunches (half sit-ups).

How many crunches you can each do will depend on whether or not you normally do crunches. Start off with a low number and slowly work your way up.

Floor cycling

After you finish your crunches, push yourselves apart a few feet, line your feet up against each other, and push against each other using a pedaling motion. Don’t try to do this quickly. Instead work to push against each other so you create resistance and give each other’s leg muscles a workout. Here again, if one of you is much stronger than the other, that person will have to ease up a bit.

Hamstring burners

Exercises that work the backs of the thighs, the hamstring muscles, are hard to find, but not for couples that exercise as a team. Lie down on your stomach while your partner straddles you, facing your feet. Using his or her hands, your partner puts as much pressure on your ankles as needed to make it difficult for you to raise the lower half of your legs. As time goes by and each of you grows stronger, the “pusher” can exert increasing amounts of pressure. Eventually you should be able to do three sets of ten of these burners.

  

Kegel exercises

In 1952, Dr. Arnold Kegel developed a set of exercises to help a woman regain control of her ability to urinate after giving birth by building up her vaginal muscles. After women started using the exercises, they discovered that they helped to increase the sensations they felt during intercourse. Once a woman had built up her vaginal muscles sufficiently, her partner would also gain some new sensations when she tightened those muscles around his penis during intercourse.

The muscles involved are called the pubococcygeus muscles, or more easily pronounced, pelvic floor muscles. To identify them, the next time you urinate, stop the flow. The muscle you use is the muscle you want to exercise. You should begin by squeezing it, then letting it go, doing five repetitions. As it gets stronger, you can hold each squeeze for a longer period of time and add more repetitions. You might begin with a half dozen repetitions and eventually get to twenty-five.

I would advise doing the Kegel exercises twice a day, at least until you’ve strengthened these muscles to their maximum, at which point you can cut down to three times a week, just to keep them in shape. If you do them at the same time every day, like when you get up and before you go to bed, you’ll be more likely not to forget, though it can be fun doing them at random times with the realization that no one around you has any idea that you are exercising this particular set of muscles.

A woman with well-developed pelvic floor muscles will be able to give her husband’s penis a squeeze he should enjoy. These exercises may also help any woman who has problems with incontinence, as that’s why Dr. Kegel developed them in the first place. But Kegel exercises aren’t only for women; men can benefit from doing them too.

A man uses the same exact muscle, which he identifies the same way, by stopping the flow while urinating. By building up this muscle, a man may find he can develop more control over his ability to ejaculate, which can be very helpful to men who suffer from premature ejaculation and their partners who suffer with them from too short episodes of intercourse. So, in both sexes, a prime beneficiary of stronger pelvic floor muscles will be their partner. Given those circumstances, doing these exercises at the same time makes a lot of sense.