Given that exercise can reduce disease, prolong life, and increase vitality, it's no wonder that each year more and more senior citizens are committing to a regular exercise program. Many seniors begin with a basic routine consisting of walking, riding a stationary bike, and using a few weight machines

There are certain exercises that are recommended specially for older men and women who have crossed the age of 60:

Rotating your Shoulders

In this stretching exercise for seniors, what they have to do is that they have to first lie down in a relaxed position. The next thing is to stretch your arms first downwards. Stretch your hands least for few seconds. Then next, stretch your both hands upwards and keep your hands in that position for few seconds. This exercise is useful for the shoulders of the body.

There are different types of stretches like hamstring stretch. In this stretch try sitting down with a chair in front of you. Put one leg up on the chair and lean forward, keeping the back straight.

Exercise aerobically to protect your heart and cardiovascular system. Not only can proper aerobic exercise benefit your cardiovascular system, it can also assist you in losing a few pounds.

Try using stairs rather than the elevator. Move your legs slowly and deliberately up each step, to maximize the movement.

Take walks in the park or around the block with your dog, or a small group of friends.

Strength exercises for seniors should be done with care, especially if one is starting for the first time. Go slow and build up step by step, so that you don't lose confidence and give it up totally. There are certain safety tips which every senior should be aware of. While doing strength exercises in a fitness center, concentrate on your breathing. You should never hold your breath, as it may affect the blood pressure. The body is not agile, so don't use jerking and thrusting movements, just make the movements smooth and steady. The muscles may remain sore for a few days and there may be slight fatigue as well.

Endurance Exercises: This is the hard one . . . walking, jogging, swimming, biking, or even raking leaves, any activity that increases your heart rate and breathing for an extended period of time.

The best senior strength training exercises for improving the arms are stretches and working the arm muscles with light weights. A variety of exercises that work the biceps and triceps can be performed without weights. For best results, these arm exercises should be done using light weights that can be used without strain. Even an extremely low amount of weight will provide more benefits than none at all. Arm exercises can be performed while standing, or from a sitting position.

Simply sit with another chair in front and put one leg up onto it. Keeping your back straight, gently lean forward until you feel a pull up the back of your leg. Remember not to over do it and don't try to go too far with any stretches until you know your body and how it reacts. An easy back stretch is to clasp your hands in front of you and slowly lean forward. Point the top of your head towards the ground and allow the weight of your arms only to pull you.

Rowing

This is not a traditional exercise for the elderly. No one thinks of a 60-and-over rowing team when they think of senior fitness. But, rowing provides a strenuous upper body workout, without the pump and grind of the gym. Rowing works the quads, the core, and even the leg muscles. It also adds the fresh element, essential to senior living. Getting a workout along the lazy shore of a local river can be quite charming.