Simple Exercises to Increase Your Activity Level

Simple Exercises to Increase Your Activity Level

Chair Exercises Two Women

Exercise can be done at any age, however, before you start an exercise program, be sure to clear it with your doctor.  Every good program to increase your heart rate or to build some strength should start out with some light activity like stepping side to side or marching in place from a seating or standing position depending on your ability.  This only takes a few minutes (3-5) to get the blood flowing.  Follow that with light stretching of your upper and lower body muscles to avoid injury.  The following 3 exercises will work the entire body!

  1. Jumping Jacks—1 minute
  2. 10-15 Push Ups—From the Wall for Beginners, Knees for Intermediates, and Regular for more Advance.
  3. Alternating Lunges—1 minute

Try the series above and  repeat them in the same order 3 times.  Jumping Jacks will increase your heart rate for cardiovascular exercise , push ups are a full upper body workout, and alternating lunges is a great lower body work out.   The constant motion of the alternating lunges will also increase your heart rate for more cardiovascular exercise.

Add this to your weekly routine in baby steps.  2x a week for 2 weeks, 3 times a week for 3 weeks and  4 days a week thereafter, allowing some days for rest.  Try this before your shower in the morning to increase your metabolism through out the day.  Before you know it, you will see results, have more energy, and it will become part of your lifestyle!

Written By:
Christina O’Leary, BS Exercise Science
Director of Branding & Media for Renaissance Home Health Care & Adult Day Services

Eileen Parenti, Executive Director, Renaissance Adult Day Services