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4 important exercise for seniors, Especially for senior golfers


Regardless of age, building a healthy and strong body is the basis of health. Senior over 50 can also be shapely and muscular, it all depends on the willingness, motivation and type of exercise  
Researchers from the Institute of Health (NIH) have created a set of four of the best exercises that help you stay healthy, fit and independent, improve your metabolism, and maintain your weight, norm and blood sugar levels. These four tips would allow a senior person play golf over 50.


Take care of yourself and exercise

1. Muscle strength Muscle

strength is extremely important not only for normal functioning, but also for the prevention of falls and fractures. It is known that with age, muscle strength, especially the untrained - decreases, improper diet deprived of calcium-containing products, can contribute to numerous injuries and fractures, with 300,000 seniors annually.

Basic exercises stretching and warming up individual parts of the body can protect many a senior against serious problems with age and disability.

2. Stretching exercises


Give much more freedom of movement, allow you to be more active despite the passing years, improve endurance and strength.


3. Balance exercises.


Best for people who suffer from mobility restrictions.

4. Endurance exercises


These include all sports and activities such as walking, jogging, swimming, cycling, even raking leaves, increases heart rate and breathing, as well as better blood flow for a longer period of time. Build your endurance gradually, starting from just 5 minutes of training, up to 15-120, and then extending the distance.

Before exercising, follow important safety rules



·         Do not hold your breath during weight training. This can affect your blood pressure.
·         Use smooth, constant load handling to adjust your position. Avoid jerking or sudden movements.
·         Avoid blocking the joints of the arms and legs during muscle tension.
·         
      Muscle pain lasting for several days and slight fatigue are normal after muscle building exercises.
·         Exhaustion, pain in joints, muscles and painful tightening are not a normal reaction after standard, regular training - if such ailments persist too long consult a doctor
·         Consult a doctor for each new exercise, remember about prevention!
·         Do not force the body too much, follow the pit - better less and more often!

       Tips: Instead of doing various exercise outside, having a treadmill at home would be a plus.
I

Example, the easiest exercise for the senior


1. Sit on a chair with a straight back.

2. Keep your feet flat on the floor.

3. Keep your arms straight down at the sides with your palms facing inwards.

4. Raise both arms to the side at shoulder height.

5. Keep your arms in this position for a few seconds.

6. Slowly lower your arms sideways. Rest. Repeat 8 to 15 times.

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