Exercise for seniors

Well balanced exercise of seniors

As we get older, we realize that life does not last forever. There is still a desire to stay healthy, feeling better, and to live longer. Exercise is one of the best ways to reach and maintain this goal. Staying active can pay big dividends. Regular exercise can prevent or delay diabetes and heart trouble. It can also reduce arthritis pain, anxiety and depression. It can help you stay independent. Seniors need to maintain endurance, strength, flexibility, and balance. It takes effort and resolve, but it is well worth it.

Key Sections

Endurance training
Strengthening exercises
Flexibility
Balance
Other Resources

Exercise for seniors - Endurance training

This is one of the easiest ways to get started. Endurance implies cardiovascular exercise and overall aerobic fitness. This could be simple activities such as walking, climbing stairs, riding an exercise machine, or taking care of your yard. More strenuous exercises might be jogging, biking, or swimming. They increase your heart rate, improve heart health, and help you keep your weight under control.

If you have been sedentary for a while, check with your doctor to make sure that an exercise program is safe for you. Start slow. Even 5 minutes at a time is a good place to begin. Some tips for making the effort more enjoyable are:

Stretch before and after each exercise.
Drink water before and after exercise.
Do not over do it. Don't work until you are exhausted.
Stop immediately if you get out of breathe or feel dizzy.
If you feel abnormal chest pain or dizziness, consult with your health care provider.
Allow for adequate rest between exercise periods.

Exercise for seniors - Strength training Exercises

This could also be called resistance training or exercise. It can delay the decline in strength and muscle mass for years. This can be an at home exercise. As with other types of exercise, check with your doctor before embarking. Specific conditions such as arthritis, osteoporosis, high blood pressure or heart disease may require modified exercise programs.

Use weigths every other day or at least 2 days a week. It is best not to do weigths two days in a row.
Warm up with light exercise before starting with weights.
Exercise various muscles groups such as the shoulders, biceps, back, and lower body.
Do repetitions of 10-15 for each set.
Focus on form.

It is a good idea to use a personal trainer to learn the proper way to lift. Make sure that they have experience working with seniors. If possible, exercise in a group setting or with at least one other person around. You can use dumbbells, machines and/or resistance bands. Start with minimum weights and work up sensibly.

Exercise for seniors - Flexibility and stretching exercises

Stretching the hamstrings, quads, calves, back, chest and arms is important for staying fit, improving range of motion, and overall agility. Staying away from stiffness is an ongoing challenge. This can be another opportunity for at home exercise where all you need is a chair or a bench. Begin with light cardiovascular exercises to warm up your muscles. The following is an outline of stretches you can do:

Hamstring Stretch - One foot straight out on the bench, the other leg on the floor. Bend forward from the hips.
Calf Stretch - One foot in front of the other. Keeping back heel on ground, lean forward.
Quad Stretch - Hold foot or ankle up toward your backside to stretch out the front of your thigh. This could be done standing or laying down.
Back Stretch - Hold hands together in front, straight out from body.
Torso Stretch - Hold hands together straight up over your head. Move arms side to side.
Triceps Stretch - Holding hands together behind your head, hold your elbows up as high as you can.
Chest Stretch - Hold your hands together down behind your back. Lift your hands away from your body.

Exercise for seniors - Balance

Balance may not seem that significant, but it is an important part of overall flexibility and mobility. Preventing falls is a major priority. Just regular exercise will help your balance. However, there are simple ways to improve this area as listed below:

Do exercises on one leg at a time or one leg directly in front of the other.
Use an exercise ball. Just sitting on it will improve balance and expend energy.
Close your eyes while standing in a line.
Walk with a book on your head. This will also improve posture.
Join a yoga class.

Final Thought
Exercise for seniors is critical for enabling fitness and a healthy life style that will last well into the senior years. We are all getting older, however, it is never too late to get into better physical shape.The aging process and medical expenses are always with us.

Other resources about the benefits of exercise....

Medical Health - Get the latest resource about medical and health information.

Diet and Exercise for Health
Diet and exercise plus a little education can help you become and stay healthy. Don't live your life so that medical professionals and drugs are needed to fix you once you're broken.

Quick and Easy Fitness System : Health/Fitness Fitness system that is free, quick and easy.Includes a unique diet and exercise plan.http://www.free-fitness-system.com/

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