Life gets better with age. Your self-esteem is on the rise and the chance to grow stronger relationships with those you love most becomes easier. But as you get older, it’s important to stay active and not neglect your health.
There are plenty of all-times best practices for weight-loss, but not all are ideal for seniors looking forward to break a sweat. Studies show that for individuals aged 50 and up, EMS workouts are the best activities.
Ageing myths might convince seniors that EMS training sessions are out of the door, but according to research, these are the safest workouts, unless an individual is using a pace maker, in which case they are not allowed. One of the greatest things about EMS workouts using the Justfit ME equipment is the fact that intensity can be set to best accommodate someone’s desired difficulty level.
Below you’ll find just a few activities that you can perform using your Justfit ME home EMS equipment:
Start close to the wall with your arms stretched, hands touching the wall. Keep your back straight and bend your elbows, bringing your chest toward the wall, and press back. Repeat as desired.
Overhead arm raises
This will benefit seniors with arthritis and pain, while protecting joints and improving muscle strength. Using a weighted object such as a bottle of water, position yourself shoulder-width apart. With your shoulders back and arms lifted to 90 degrees, breathe out as you lift the bottles of water above your head and breathe in as you lower your arms. If bottles of water seem too light, opt for a slightly heavier object around the house. Just always keep the bottles of water near to stay hydrated throughout your EMS workout.
Another exercise we recommend for strength training. Grab light dumbbells and hold them tightly in each hand. With your back straight and arms held straight at your sides, walk around your training area until you feel slight fatigue in both arms.
You might reorganize your kitchen to best accommodate your culinary needs, but your cooking space can also be used for a safe and easy EMS workout.
Start with your feet hip-width apart and keep your knees pointed in the same direction as your second toe. With your hands stretched out, lower yourself to the chair until you’re sitting. Stand up and raise your leg to gently tap your hands. If the knee tap is too demanding, simply repeat the squatting process.
The suitcase carry is also a great way to prioritise strength training. With your shoulders back, back straight and arm held straight down, carry a weighted object in one hand as you walk around your home.
We recommend trying bicep curls with kitchen towels. With your palms facing up, keep your elbows tucked near your waist and curl the towel up to your chest and back down.
These are one of the most fundamental movement patterns for the lower body as it helps you perfect both your balance and leg muscles. After placing a pillow or soft cushion on the ground, kneel on one knee with your front leg and rear leg creating a 90-degree angle. Keeping your core tight, slowly stand up and lower yourself back down. Switch sides and complete reps.
Although strength training is important, adding flexibility exercises to your workout routine is essential. Stand facing a wall slightly further than an arm’s length away with your feet shoulder-width apart. Step forward with your right leg and bend your right knee. With both feet flat on the floor, bend your left knee until you feel a stretch in your left calf muscle. Hold and repeat with the opposite leg.
EMS strength training that focuses on major muscle groups and movement patterns that replicate activities in daily life should be prioritised for seniors. This will help prevent muscle strength loss and keep your bones healthy and strong.
When you bend over to pick up an item off the ground or sweep debris into a dustpan, you’re practicing hinges without even knowing it. While maintaining a neutral spine, bend slightly forward, keeping your arms straight down. Hold the position for a few seconds and slowly rise back up. Repeat as desired.
Jack toe taps
Jumping jacks are one of the all-time best techniques for weight loss. Jack toe taps are a modified version of this exercise that we recommend for seniors. Your arms will go up and down as if you’re doing a jumping jack, but instead of jumping in the air, tap each foot out to the side.
Hold your arms crossed in front of your chest. Slowly raise your knee up toward your arms one at a time.
Standing on one foot
We recommend balance exercises to help prevent falls, a common issue older individuals face that can have severe consequences. Standing on one foot is a balance exercise that can be incorporated into your EMS workout routine or done even while completing everyday tasks, like cooking breakfast for your family. Hold both hands on a sturdy chair or kitchen counter and draw your abs in. With feet shoulder-width apart, lift one leg at a time and hold for 10 seconds. Place your foot down and repeat.
The chair stand is a strengthening technique that will help you stay independent and make everyday activities, like carrying grocery items much easier.
Sit down in a sturdy chair and position your feet shoulder-width apart. Draw your abs tight and square your shoulders. Cross your arms over your chest and lean back against the chair. Slowly raise your back up from the chair, stretching your arms away from your body parallel to the floor and stand. Sit and repeat.
EMS workouts at home will change your life, lower all-cause mortality and keep you fit as you still enjoy nature and everyday routine. Stay healthy, keep yourself energized and boost your modo using the Justfit ME equipment.