Senior Citizen's Guide to Cleveland Spring/Summer 2016 - page 6

Say You Saw It in the Senior Citizen’s Guide to Cleveland
Know your numbers.
It is good to get into the habit of timing your heart
and knowing what your resting pulse and target heart
rate are. The average resting pulse rate should be
between 60-80 beats per minute. To figure out your
target heart rate, count your pulse for 10 seconds
and multiply by six to find your beats per minute.
You want to stay between 50 to 85 percent of your
maximum heart rate. The target heart rate at peak
exercise level for those age 65 and older should be
between 78-132 beats per minute, with 155 beats
per minute being the maximum. These numbers will
adjust as age increases. If you are on blood pressure
medication, your physician may recommend that you
modify your target heart rate based on your current
blood pressure and cholesterol levels.
If you haven’t worked out in a while or have
mobility issues, these home exercises are a
good start.
Sample exercises for the couch include:
• Armchair Curls -
Use small hand weights to do
a modest arm curl. If you don’t have weights,
improvise by using soda cans or small household
gadgets that weigh approximately the same.
• Reclining Row Boat -
Place a resistance band
under one leg of the couch and sit in front of it.
Use the band to pull yourself up bringing your
elbows up toward your shoulders.
• Home Heel Raise -
Place a heavier object on
your lap and practice raising your heels while you
sit. This is a great way to tone the calves and
thigh muscles.
• Sofa Stretch -
Assume yoga-like poses by bringing
your arms high above your head and count to 10.
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