Recent reports and studies have produced overwhelming evidence stating that sensible exercise for older adults is beneficial in many ways. Physical fitness for senior citizens greatly reduces many disease risks along with the added bonus of psychological benefits.
Exercising on a regular basis decreases your chances significantly of diabetes type 2, heart disease, stroke, and osteoporosis. Regular weight bearing exercise is important for maintaining the calcium levels in your bones. Once your bones start to thin, any little falls can result in the dreaded broken hip and loss of independence.
Muscle strength. Any physical activity will increase your muscle mass. As we age, our muscle mass tends to diminish. Keeping up muscle mass is important for a better metabolism, strength, mobility, and independence. Working out with weights is a great way to keep up your muscle mass.
Psychological. Physical activity is excellent for banishing the blues. When you exercise your body releases endorphins (feel good hormones) which help alleviate anxiety and sadness. Exercising on a regular basis will improve your outlook on life and brighten your mood.
Keep weight down. Obesity has reached pandemic levels in the civilized world. Every extra pound that you carry unnecessarily is an extra strain on your knees, hips and lower back. Obesity is directly linked to diabetes type 2, heart disease, stroke, and some forms of cancer. Keeping your weight in a healthy range will mean that you can retain your own independence for longer.
Recent research has shown that older adults who are fitter and exercise more often have more brain tissue on their MRI scans. Additionally, regular exercise has been found to lessen dementia, and improve memory, reasoning, and coordination.
Studies have shown that keeping on the move for at least one hour per day will provide you with many health benefits.
There are various forms of exercise appropriate for seniors:
Stretching and yoga. Yoga is a great way to improve your flexibility while lowering your blood pressure. Improving or retaining your flexibility is important to be able to keep up with daily activities and for your balance and coordination.
Swimming. Swimming is a low impact form of exercise that will raise your heartbeat without hurting your knees. Swimming is great for cardiac fitness and overall muscle tone.
Walking. Studies have shown that women over the age of 65 who walk 1 mile daily have a significantly less chance of serious illness and death. Walking for a minimum of one hour per week has also been shown to significantly decrease a woman's chance of bone fractures due to osteoporosis. Walking is also great for cardiac fitness and also fat burning.
Aqua aerobics is highly recommended for those with joint conditions and injuries who want to maintain or regain fitness. The water acts as a buffer for your joints, and also provides resistance to your muscles as you perform the movements. Water aerobics is an excellent way to improve cardiac fitness, regain muscle, and burn fat, all without stressing any painful joints.
Exercise bike. An exercise bike is another great option for burning calories, and improving cardiac fitness while not straining your joints. Upright exercise bikes offer an excellent range of stationary bikes, many with their own personal fan to stop you overheating. Heart rate monitors are an ideal feature to ensure that you are exercising in the correct cardiac zone for your age and fitness. Lifecycle recumbent digital bikes are another great alternative for the older bike rider. This model has an easy to walk through set up which does not require you to climb or clamber up on to your seat.
Home duties and yard work. Even performing chores around your home and yard will keep your muscles active. The more vigorous your actions, the better the workout. Keeping up with the chores around your house and garden is also a great way to retain your independence.
How much exercise should you do?
According to the American College of Sports Medicine and American Heart Association these are the recommendations for seniors and exercise:
Stretching. (Good examples include yoga classes and stretches at home.) These stretches should be performed for a minimum of 10 minutes twice a week.
Resistance. (Examples of this are lightweights, stretchy bands, and aqua aerobics.) It is recommended that all the major muscle groups are utilized at least twice a week with a rest day in between. You should strive for 8 different exercises per workout.
Aerobic exercise. (Swimming, walking, dancing, aqua aerobics, or exercise biking, are all excellent options.) The older adult needs to work up to a minimum of 5 sessions per week lasting 30 minutes each of a moderate intensity. This means you are exercising at a level that will make you feel slightly out of breath and warm.
Precautions.
Seek advice and clearance from your medical practitioner before attempting to go for a run, joining the gym, or starting any new exercise regime. Your doctor will be able to give you a great idea as to what you should strive or, and the safest ways to go about it.
The important thing about exercise for seniors is to get started. Start off gently and slowly. Over time you will be able to increase both the time interval and the difficulty of your workout.
When exercising, you should stop immediately if you should experience breathlessness, chest pain, discomfort, or start feeling faint. Seek medical assistance immediately.
Physical fitness for seniors is important both physically and mentally. It would seem that a walk a day may well keep the doctor away.
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