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EXERCISE

To Keep Yourself Going, Try a Senior Exercise Program!

Senior exercise is one of those activities which is needed and improves the quality of life for the aged. Long ago when people worked hard in the fields and factories they received plenty of physical activity on the job as well as at home. There were no automated devices to make work easier. With all the appliances and gadgets we use now we no longer have to exert ourselves in any way. While that is good in one sense in another it is not because it robs us of our need for physical activity.
The body is a well-designed machine which requires use of all the bones, muscles, joints and vital organs to keep it vibrant and working. The bones, muscles, and joints help to support the body and make it possible for you to perform your daily physical routines. While aerobic and strengthening routines go a long way in improving stamina, they also help improve bone density as well. As we age the body slows down and breaks down if we don’t help it to operate properly. Senior exercise helps to meet this challenge.

Activity Trackers
Though physical activity is the key to health and well being; it also helps us to prevent or limit such physical problems as hypertension (high blood pressure), diabetes and high cholesterol levels. Working out may not be something you enjoy doing initially, but it certainly beats the bad feelings you derive from the side effects of medicines used to treat these conditions. Certain foods you grew up eating taste really great, and you enjoy them tremendously, but now you may have to limit your intake of them. Certain foods that are fatty in content; as you age, these same foods if not eaten in moderation will through weight gain place you at risk for the above mentioned physical problems.

Often for inactive seniors; falls, bruises and sprains come as a result of little or no physical activity. Inactive men and women over age 30 slowly loose muscle tissue every year. At about age 50 this loss of muscle (strength and endurance) starts happening faster. And after age 65, it accelerates even more.

What are some of the benefits of keeping fit? It can help:
Control your weight
Reduce your risk of cardiovascular disease
Reduce your risk of diabetes
Prevent falls
Reduce risk of some cancers
Increase your chances of living longer

Physical activity also helps to improve your mental clarity, moods, and judgment skills. We all want to hang on to all of the above because it aids us in remaining independent. Aside from working out being a health benefit, it can also be just plain fun. There are all types of options available to help you to become physically fit. Make sure however, that you check with your doctor before starting any type of routine to ensure that you don’t do anything that will physically harm you. Try looking at some of the following ideas for senior exercise. :

• Work-Out&Dance Videos • Group exercise classes • Group line dancing or Zumba classes • Walking groups • Strength training •   WII work outs.  All of these can be done through your community Y, church, recreation program,local gyms or in your own home. Start off slow, especially if you have not exercised in a while and slowly increase the amount of activity in doing your senior exercise.


LOW IMPACT EXERCISE

Try low impact exercise if you are one of those persons who dislikes or dread exercise. Have you long ago promised yourself, one day I am going to get in shape? Or better still, are you that couch potato who has watched all of the infomercials on the different types of exercise and equipment that will make your body trim with little or no effort? Well this article is about and for you!

As the body ages, it is at risk for certain types of health issues such as arthritis, inflammation, diabetes, hypertension and high cholesterol especially if significant weight gain has taken place. Unfortunately, as the body degenerates it places limits as to the amount and types of exercise one can do without placing undue stress on the muscles and joints. Thus, the need for milder forms of exercise such as low-impact-exercise-workouts. Exercise of this nature permits persons a way to remain physically fit and healthy too within certain physical limits.

Some milder forms of exercise that are low impact can include: walking, stretching, resistance training, swimming, golfing, water aerobics, rebound training, weight training and yoga. This list is not intended to be extensive, but to provide choices. Choices that will allow you an opportunity to develop a routine to include stretching, strengthening of the muscles, endurance, flexibility, stamina, balance, reduce stress, prevent injury and lower blood pressure. Before you start any routine though, be sure you check with your doctor so that you may be informed of any limitations or instructions necessary. You should start off slow and build so that it becomes a part of what you do on an ongoing basis. Routines are sometimes difficult to cultivate but keep trying to mix those sets that provide endurance, strength, flexibility and balance for the different sections of the body.Try starting your workout for ten minutes and build from there. Also, talk to your doctor if you have any of the following symptoms during or after exercising: • Chest pain or pressure • Trouble breathing or excessive shortness of breath • Light-headedness or dizziness • Difficulty with balance • Nausea


Home Exercise Allows You To Move At Your Own Pace

Home exercise gives you the opportunity to fit exercise and physical activity on a regular basis into your life style. It may require some creativity on your part to develop activities which you enjoy. The key here is to get the benefit of doing those things which will bring about improved stamina, endurance, flexibility and balance. It is important for those persons of senior years to become and stay active.

Items you may use to assist you in your home exercises:
 Large soup cans or milk containers filled with water to use as weights
 Towel or stretch band
 Tennis balls
 Sturdy Chair
 Sturdy Couch
 Wall
 Comfortable athletic shoes

Warm Up: Spend about (5) minutes
Walk or march around the house
Walk up and down the stairs
Stretch out the body
Practice breathing through your nose not your mouth
Start routine off slow and build from there
Use music you enjoy to help you focus

You will find that once you develop and maintain your routine, your workout will become easier and more enjoyable.
Other benefits you will notice are: better breathing, less soreness, more energy, better sleep quality

Routines do not have to be for long periods of time, especially   if you are just starting. Instead of a thirty minute routine, you might break it up into two fifteen minute routines. There are some people who while watching T V accomplish their routine  by doing them during commercials. If each commercial is 7-8 minutes long, you will hardly notice the time it takes to finish your thirty minute workout. Mainly, keep moving doing something.