A stationary bicycle
An exercise bike requires minimal training and is simple to operate, yet it can be uncomfortable for lengthy periods. While riding isn’t as helpful as a weight-bearing exercise in preventing osteoporosis, it does provide a terrific aerobic workout. Look for a model with an adjustable seat and toe clips. Whether the seat is too hard, see if you can replace it with a cushioned type purchased independently.
Treadmill
This gadget allows you to walk or run within. Some models have a more flexible, less jarring surface. Next, choose a treadmill with a motor. Look for a robust motor (the machine will last longer), a belt that is long and wide enough for your stride, a sturdy frame with front side rails for safety, and an emergency stop system when purchasing one. You should be able to change the speed and gradient to walk at your own pace.
Strengthening equipment
These gadgets help you increase strength by using gravity, body weight, external weight, or tension as a resistance force. Styles and pricing vary greatly, as with cardio equipment, from expensive professional equipment commonly found in gyms and health clubs to economic, portable home ones.
If you’re starting, you can save a lot of money by buying a few essentials, such as suitable walking shoes and hand weights, resistance bands, or tubing, rather than spending a lot of money on weight lifting machines.
Weights for the ankles
These are optional for strength exercises like the side leg lift and hip extension. Instead, look for ankle cuffs that are gently padded and have pockets designed to store half-pound or 1-pound weight bars that you may increase as you advance. Ankle weight sets typically range from 5 to 10 pounds. Depending on the exercises you intend to perform, a single cuff may suffice.
Mat for exercise
For floor exercises, use a nonslip, well-padded mat. In a pinch, a thick carpet or towels will suffice.
Weights for the hands
Start with weights as light as 2 pounds and 5 pounds, or 5 pounds and 8 pounds, depending on your present strength. Then, as needed, add heavier weights. Dumbbells with padded middle bars and D-shaped weights are convenient to use. Weighted wristbands and kits that allow you to screw weights onto a central bar are also available. Weights are an excellent way to save money by shopping at sports resale stores.
Tubing and resistance bands
For a full-body strength workout, utilize resistance bands or tubing. Low cost, lightweight, portability, and ease of storage are appealing advantages. As with weights, the number of repetitions of an exercise you can perform might indicate how difficult the resistance is: if you can do less than eight, the resistance is too high; if you can do more than 12, the resistance is too low. Before beginning an activity, move your hands or feet closer or farther apart on the band or tube to change resistance. To learn which positions make repeats easier or harder, experiment with different positions.
Bands. These appear to be large, wide rubber bands. They are color-coded to indicate the level of resistance, which ranges from extremely low to very heavy.
Tubing. Look for tubing that has padded handles at both ends. These are also available in various levels of resistance, ranging from extremely light to very heavy, as indicated by color. In addition, some brands include a door attachment useful for securing tubing in place while performing particular strength workouts.
