Exercise ideas For Senior Citizens

Workouts can assist seniors manage their physical fitness and maintain their body flexible as well. Since most of workouts developed for the old individuals are light and simple to complete, they’ll able to perform them on a normal basis. Additionally, numerous difficulties, for example anxiety, age-related conditions and tension, experienced by senior citizens could be controlled by indulging in normal exercise. If you’re a senior citizen, searching for some simple workouts to complete on a normal basis, this article is correct for you. Read the next few lines and find out about risk-free workouts for senior citizens.

Risk-free & Simple Workouts For Older Individuals

Brisk Walking  Walking can be an easy and also a risk-free exercise for individuals of all ages. Aside from getting the entire body flexible, fairly fast walking, for approximately half an hour in the morning and evening, can keep old individuals healthy and fit. Based upon their capability to walk briskly, they need to set a time limit for the exercise.

Yoga   It’s a fact that Yoga can cure numerous age-related health conditions. ‘Pranayam’ and meditation are advised best for senior citizens. These workouts have a recovery impact on someone’s soul. The age-old technique also maintains a sense of balance between the body and mind. Aside from decreasing stress, Yoga allows a person control of high blood pressure and blood sugar level. It stimulates flexibility and offers a great amount of relaxation also.

Lightweight Training Workouts

Seniors can obtain training, in performing lightweight workouts, with a trainer. To start with, they might practice light weight hand weights and weight lifting. Lightweight training workouts would enhance good health, aside from increasing the metabolism rate and also flexibility of the body.


Aerobics   The physical activities incorporated into aerobics firm up the body’s muscles and increase flexibility to them at the same time. Furthermore, it results in an improvement in blood flow. Aerobics in addition strengthens the breathing process, by pumping in adequate quantity of oxygen. You might do the aerobic workouts for half an hour, a minimum of three times a week. Ensure that you choose mild workouts only.

Endurance Workouts   Endurance workouts like climbing a couple of stairs, cycling and swimming are suited to seniors. They might gradually enhance the duration of these workouts, based upon their amount of tolerance. While climbing stairs could be done daily, they could swim or go for a cycle ride one time in three days or perhaps a week.

Source: seniorfitnesssite

Diet and Nutrition Tips for the Elderly

We all know how important it is to stay healthy for senior citizens. The benefits of healthy living and healthy habits are surplus and some of them are resistant to disease and illness, more energy levels, mental acuteness and positive outlook. Also, when you age the body metabolism also slows down and food consumed should be more nutrient rich.

A good diet and regular fitness regime reduces the rick of high blood pressure, heart problems, cancer, anemia, bone loss, high cholesterol, constipation and type 2 diabetes.

 - Go for a variety of colorful fruits and vegetables. Consume more dark leafy vegetables.

- Consume only healthy fats like fatty fish, nuts, seeds, walnuts, vegetable oils, almonds, olive oil, etc., Do you know omega3 fatty acids improve the health conditions?  Some of the other sources are salmon and flaxseed oil or flax seeds.

- Healthy snacking should be encouraged at regular intervals.

- There are changes in digestive system and body produces less fluids in the system. It gets harder to absorb nutrients in the system like vitamin B6 and B12 or folic acid. Make sure you drink plenty of fluids and you are hydrated. According to the experts we often confuse thirst with hunger when you only need a glass of water to quell the cravings. It is okay to go for citrus fruit juices without sugar.

- Try to consume only whole grain foods like brown rice, whole wheat bread, whole grain cereals than refined grains. Go for foods with less sodium or processed foods like frozen meals, bread or soup.

- Protein is the most important nutrient required in the body. Protein prevents muscle wastage and boosts the immunity system. Often indian diet only consists of carbohydrates. It is necessary that equal quantity of protein is also consumed in the body. Some of the protein sources are eggs, beans, fish, chicken, legumes nuts and white meat.

- Calcium is important for strengthening of bones. Go for fat free milk and milk products. The need for vitamin D and calcium increases even more when you age. It also lowers the blood pressure. According to the doctors at least 4 cups of milk a day is needed which is equivalent to 1200 milligrams per day.

- Do you know your stomach is only the size of the fist? It fills only a handful of food comfortably. So don’t go overboard and stuff your self. Go for 6 small meals a day instead of large heavy meals.

Thus, it is all about feeding the mind, body and soul. Your daily food choice make a huge impact in your life and health. Make sure right amount of calories are consumed and you choose a mix of healthy foods. Make sure the seniors in your life are eating well. Eat clean, stay fit and age with grace!

Source: aamoksh.com

Exercise Equipment for Seniors

Everybody knows how essential it is for older folks to remain in shape and get plenty of exercise. But how do you select the most effective workout equipment for seniors with the wide range of health and fitness gadgets and gear obtainable today?

Area department stores, sporting goods outlets, and specialty health and fitness merchants are all great places to come across physical exercise gear for seniors. Believe about what type of workout or fitness plan you’ll most frequently be participating in to help decide which fitness gear is perfect for you. The same gear utilized for equivalent activities by other ages will most likely be suitable for seniors as well.

The most used piece of exercising gear for seniors is really a set of good quality walking footwear that fit comfortably. A shoe that adequately supports your feet and also gives you support for your back. Proper support reduces the chance of pain and injuries during exercises. If you plan to participate in aerobics or perhaps a walking program, you might require a set of light hand or wrist weights. Some hand weights weigh from a pound or maybe less. Very light hand or wrist weights can increase the benefits of most any exercise program.

Physical exercise gear for seniors who are weight training may differ greatly. Conventional equipment with weights is often too intense for a senior’s joints and can easily sometimes lead to muscle irritation or various other injuries. Look for a physical exercise machine that uses air or perhaps a hydraulic system to move the weights simply because these are simpler on the joints. Hydraulic weight machines and air physical exercise equipment is becoming a lot more common in gyms and fitness centers, so you may consider a membership to one of the facilities rather than buying your own machine for your house. Seniors who are suffering from joint problems, like arthritis, can use these types of machines and enjoy the great benefits of strength training.

There are numerous other kinds of physical exercise equipment for seniors. Those that take part in yoga or various other programs that involve stretching out and ground exercises will need a floor mat. Should you have back injuries or problems sitting or lying on tough surfaces, you should appear for a thicker floor mat which will minimize soreness. Balance balls are another inexpensive piece of physical exercise gear for seniors. Balance balls are available in many sizes and styles, and are designed to be utilized by a person of a particular height.

Should you strategy to take part in a more specialized type of fitness plan, you may require more specific gear and equipment. As an example, water participants can use swimming noodles or maybe foam weights to improve muscle strength. Those who become a member of an aerobics program might require an aerobic step. A step that’s relatively low to the ground typically offers the most benefit to senior routines. Machines like elliptical trainers, treadmills, and action machines can also provide numerous advantages to seniors. Appear for machines that provide low speed settings and soft movement to take care of joints.

Before deciding to purchase any piece of physical exercise equipment, it’s best to test out the product within the store using a demonstration model. If that is not feasible, research a few similar products and read reviews on each 1 to see what others think of the machine.

Source: seniorfitnesssite

Three Steps To Senior Fitness

Exercise for seniors doesn't have to be complex or hard. The primary consideration is to proceed at your personal pace and to assess your present condition. You will benefit as long as you’re in reasonable health and have your physician’s choice to start.

Choose Enjoyable Activities

One thing that keeps many people from commencing is that they do not know how to inspire themselves to remain faithful to a every day fitness program. Making physical exercise

enjoyable is one way in making it a part of one’s daily life. Discover activities you can enjoy and ones that do not seems to be a chore. This will likely include activities like gardening, and house work, walking, or hiking, as well as sports kind activities like biking, bowling, swimming, even running.

Set Small Objectives

Setting goals for improvement is very essential. You should start slowly with just a couple of objectives in mind. Take time to be active for a few minutes a day. It is just as efficient to work out for ten minutes, three times each day as it would be to spend thirty minutes all at once. So set a target to break up your sessions to make it easier to stick to your new exercise routine.

Although it’s recommended that you should spend an hour of concentrated activity per day, it doesn’t have to be formal. Simply walking for thirty minutes a day is a great method to stay active. As soon as you are in pretty good shape you can even graduate to running if you are so inclined. Working out four or five times per week is the objective you should shoot for. At very first, two to three days per week would be the minimum. Keep in mind that at first it will take some effort to get into shape. Once you are in shape it becomes a lot easier to stay in shape.

You can Remain Motivated

An additional method to motivate yourself toward your objectives would be to use a pedometer when you walk. This can assist you to to maintain track of the development as you gradually improve your distance over time.

Everyone likes to see development. Keeping a training log is yet another excellent method to help you remain motivated. No matter what type activity you decide to engage in, writing down what you do daily helps you to see your progress and to set attainable goals as you continue.

Begin at your own level. Set objectives to gradually enhance your fitness level. As a senior you’ll be amazed at the development you’ll be able to create physically. A big priority in your life ought to be set goals to physical exercise regularly.

Source: seniorfitnesssite.com

4 Surprising Reasons You’re Losing Your Memory

Can’t remember where you parked the car or the name of the actor in that movie you just saw? You’re not losing your marbles. More likely, your memory is on the fritz due to one of these four issues, says Mehmet Oz, MD. 

Check out these surprising causes of memory problems and the fixes Dr. Oz recommends.

Problem #1: Too Much Tech

According to Oz, one reason so many people are having trouble remembering names and numbers is simple: too much technology. Studies have shown that computers hinder our recall abilities because we rely on them so much for the information we need. For instance, you don’t have to memorize your friend’s phone number because your cell phone knows it. 

The fix: Dr. Oz recommends playing games that work on improving your visual memory, like the Lumosity Brain Trainer.

Problem #2: Out-of-Whack Hormones

Can’t ever find the remote? It could be due to your hormones. Research has found that hormonal changes, particularly during menopause, can affect how you retrieve memories.

The fix: Consume more phytonutrients, plant chemicals found in a variety fruits and vegetables. These help keep your hormone levels in balance, says Oz.

Problem #3: Those Pesky Extra Pounds

Having trouble remembering what day of the week it is or what you ate for breakfast? It could be because you’ve packed on some extra pounds. According to Oz, weight gain slows your recall, making it harder to access seemingly simple pieces of information.

The fix: Lose weight. Oz recommends starting by cutting out one sugary drink a day.

Problem #4: Late Bedtimes

Finally, feel free to blame Jon Stewart or the Internet for your poor memory.  According to sleep expert Michael Breus, PhD, the more hours we spend awake, the more sluggish our minds become. We need sleep to clear our brain’s short-term memory stores and make room for new information, says Dr. Breus.

The fix: Set a bedtime alarm (for the same time every night) to remind yourself to go to sleep. Adding consistency to your sleep habits will result in deeper sleep and therefore a better memory, says Oz.

- See more at: blog.sharecare.com

Walk Faster As You Age to Increase Your Longevity

Various studies claim that speed of walking is an indicator of people’s wellness and longevity.

In nine U.S studies, which involved above 34,000 participants aged 65 and above demonstrated that walking speed influenced longevity. In the Journal of American Medical Association, it was published that people who walk faster had a higher chance of live longer.

In a recent research, Stephanie Studenski, the lead researcher and a geriatric physician at the University of Pittsburgh said that the number of days that men and women were expected to live augments significantly as their speed of walking increases beyond the age of 65. Those who walked faster at the age 75 had an even higher chance of living longer.

The study demonstrated that predicting survival based on how fast an individual walks was as precise as other survival-prediction factors like smoking history, sex, blood pressure, chronic conditions, hospitalization and body mass index.

The research demonstrated that an 80-year-old man walking at a speed of 1 mph had a 10 percent chance to reach the age of 90. However, the analysis concluded that if he increased his walking speed to 3.5 mph, his chance of reaching the age of 90 increased from 10 to 84 percent.

For women the research was equally significant. An 80-year-old woman who walked on an average speed of 1 mph had a 23 percent likelihood of reaching the age of 90. However, if her speed increased from one 1 mph to 3.5 mph than the chance of reaching the age of 90 would increase by 86 percent.

According to Studenski “Functional status (walking speed) is an important reflection of health.” The way people think about health does highly influence one’s probability of reaching old age. It is not only diseases that decrease one’s chance of living longer, factors such as walking slowly can decrease once longevity as well.

Source: mmortalhumans.com

Brushing your teeth, flossing and seeing your dentist regularly are essential for oral health and overall wellness.

3 dental health tips for senior wellness

YOUR NAME 04 November 2013 admin

Maintaining wellness as a senior is about more than just eating well, exercising daily and seeing your physician regularly. Oral care is also essential. As we get older, our teeth and gums naturally become less healthy. A lifetime of chewing, biting and gnashing leads to a wearing away of the enamel, and the roots of the teeth become more visible due to acid decay of the gums. You may notice that your teeth have become darker, your mouth is drier, you have a decreased sense of taste and you may have even lost some permanent teeth.

Aside from unsightly physical signs of poor dental health, seniors are also at increased risk of more serious oral health problems. For instance, many older adults develop gum disease, which is caused by plaque buildup and worsened due to age-related diseases such as diabetes. The elderly can also suffer from thrush, a condition that occurs when the immune system grows fungus in the mouth due to overcompensating for the effects of certain medications or diseases. Additionally, people who wear dentures have a whole separate issue to worry about – stomatitis, a growth of fungus caused by ill-fitting dentures.

Brush regularly and correctly
This should be a rule for people of all ages – all people should brush their teeth at least twice each day with a toothpaste containing fluoride. Use a soft-bristled brush to avoid excessive wear of the enamel, and select one with a size and shape that fits your mouth and allows you to easily reach each crevice and corner. You should replace your toothbrush every three to four months, or more regularly if the bristles begin to fray.

There's also a proper technique for brushing. The American Dental Association explains that the toothbrush should be placed at a 45-degree angle to the gums, and you should move the brush gently back and forth in strokes just long enough to cover each tooth. Be sure to brush the outer, inner and chewing surfaces of your teeth. Don't forget to brush your tongue and the backsides of your molars.

If poor eyesight, arthritis or another age-related condition makes its difficult to effectively clean your teeth, you might consider investing in an electric toothbrush. It can not only make your daily routine easier, but an automatic toothbrush can even remove more plaque and debris than a manual one. Additionally, many utilize sonic technology that can stimulate and improve the health of your gums.

Floss every day
Flossing is one of the most commonly neglected oral care activities, but it's essential for keeping your teeth and gums healthy. People often believe that, since food doesn't usually get stuck between their teeth, there's no reason to floss. But the task is about more than just uprooting bits of corn and spinach – it also gets rid of bacteria that, if left too long, can lead to tooth decay and gingivitis. In fact, many dentists agree that it's even more important to floss every day than to brush. The reasoning behind this is that flossing allows you to reach parts of the mouth that a toothbrush can't, removing food particles, tartar and plaque from areas that are most affected by them. The activity has even been clinically linked to reduced risk of diabetes, respiratory illness and heart disease.

But there is a right way to floss. The American Dental Association recommends this process:

• Take a piece of floss about 18 inches long and wind it around one of your middle fingers, then wind the rest around your other middle finger, leaving a small gap in the center to insert between your teeth.
• Use your thumbs and forefingers to hold the floss taut and gently slip the string between two teeth.
• Curve the floss against the sides of each tooth so it forms a "C" shape, gently rubbing it up and down to scrape away debris and bacteria.
• Repeat between each tooth and behind your back molars.

See your dentist regularly
No matter your age, you should see a dentist at least twice each year. If you suffer from a medical condition like diabetes or gum disease, your dentist may suggest that you get checkups more often, such as every three or four months. Seeing an oral health care professional on a regular basis is not just about getting cleanings or having your cavities filled – dentists can detect other health issues that require medical attention for your overall wellness. For example, inflamed, bleeding gums and persistent bad breath can be an indicator of diabetes.

In cases where you require oral care as part of a medical procedure or treatment for a condition, Medicare dental coverage may take care of part of the cost of your dental visit; however, the national health care program does not provide coverage for regular checkups or general dental work.

Maintaining wellness as a senior is about more than just eating well, exercising daily and seeing your physician regularly. Oral care is also essential. As we get older, our teeth and gums naturally become less healthy. A lifetime of chewing, biting and gnashing leads to a wearing away of the enamel, and the roots of the teeth become more visible due to acid decay of the gums. You may notice that your teeth have become darker, your mouth is drier, you have a decreased sense of taste and you may have even lost some permanent teeth.

Aside from unsightly physical signs of poor dental health, seniors are also at increased risk of more serious oral health problems. For instance, many older adults develop gum disease, which is caused by plaque buildup and worsened due to age-related diseases such as diabetes. The elderly can also suffer from thrush, a condition that occurs when the immune system grows fungus in the mouth due to overcompensating for the effects of certain medications or diseases. Additionally, people who wear dentures have a whole separate issue to worry about – stomatitis, a growth of fungus caused by ill-fitting dentures.

Brush regularly and correctly
This should be a rule for people of all ages – all people should brush their teeth at least twice each day with a toothpaste containing fluoride. Use a soft-bristled brush to avoid excessive wear of the enamel, and select one with a size and shape that fits your mouth and allows you to easily reach each crevice and corner. You should replace your toothbrush every three to four months, or more regularly if the bristles begin to fray.

There's also a proper technique for brushing. The American Dental Association explains that the toothbrush should be placed at a 45-degree angle to the gums, and you should move the brush gently back and forth in strokes just long enough to cover each tooth. Be sure to brush the outer, inner and chewing surfaces of your teeth. Don't forget to brush your tongue and the backsides of your molars.

If poor eyesight, arthritis or another age-related condition makes its difficult to effectively clean your teeth, you might consider investing in an electric toothbrush. It can not only make your daily routine easier, but an automatic toothbrush can even remove more plaque and debris than a manual one. Additionally, many utilize sonic technology that can stimulate and improve the health of your gums.

Floss every day
Flossing is one of the most commonly neglected oral care activities, but it's essential for keeping your teeth and gums healthy. People often believe that, since food doesn't usually get stuck between their teeth, there's no reason to floss. But the task is about more than just uprooting bits of corn and spinach – it also gets rid of bacteria that, if left too long, can lead to tooth decay and gingivitis. In fact, many dentists agree that it's even more important to floss every day than to brush. The reasoning behind this is that flossing allows you to reach parts of the mouth that a toothbrush can't, removing food particles, tartar and plaque from areas that are most affected by them. The activity has even been clinically linked to reduced risk of diabetes, respiratory illness and heart disease.

But there is a right way to floss. The American Dental Association recommends this process:

• Take a piece of floss about 18 inches long and wind it around one of your middle fingers, then wind the rest around your other middle finger, leaving a small gap in the center to insert between your teeth.
• Use your thumbs and forefingers to hold the floss taut and gently slip the string between two teeth.
• Curve the floss against the sides of each tooth so it forms a "C" shape, gently rubbing it up and down to scrape away debris and bacteria.
• Repeat between each tooth and behind your back molars.

See your dentist regularly
No matter your age, you should see a dentist at least twice each year. If you suffer from a medical condition like diabetes or gum disease, your dentist may suggest that you get checkups more often, such as every three or four months. Seeing an oral health care professional on a regular basis is not just about getting cleanings or having your cavities filled – dentists can detect other health issues that require medical attention for your overall wellness. For example, inflamed, bleeding gums and persistent bad breath can be an indicator of diabetes.

In cases where you require oral care as part of a medical procedure or treatment for a condition, Medicare dental coverage may take care of part of the cost of your dental visit; however, the national health care program does not provide coverage for regular checkups or general dental work.

Source: medicare.com

6 Easy Exercises for Knee Pain Relief

Knee pain relief may be minutes-a-day away. Get strong, flexible, healthy knees with these exercises.

Stair Step-Ups

Place your left foot on the first step of a stairway and your hand on the wall or banister for balance. Slowly step up onto your left foot so you are standing tall on the step with your left foot, and your right foot's off the ground. Hold for a second, and then step back down off the step onto your right foot, so there's no weight on your left foot. Repeat up to 6 times. If you need to, take a short rest between steps. Reverse legs, and repeat up to 6 times.

Up and Downs

Sit in a firm, armless chair with your feet flat on the floor and your arms crossed or loose at your sides, whichever feels more balanced. Slowly stand up, using deliberate, controlled movements, until you reach your full height. Hold for a few seconds, and then slowly sit down again. Repeat this exercise for about 1 minute. A firm cushion can be placed on the chair if this move is difficult at first. Tip: Check your knees -- when going up or down, they should never move forward beyond your toes.

Leg Flexes

Sit on the floor with your legs together and stretched out in front of you. Place your hands on the floor behind you for support. Slowly bend your right knee, sliding your heel along the floor toward your butt until you feel a gentle stretch in the thigh muscles. Hold for about 5 seconds, and then slide your foot forward, straightening your leg. Rest a few seconds. Do 10 times. Reverse legs, and repeat 10 times.

Knee Rolls

Lie on your back, either on a cushy carpet or an exercise mat. Bend your knees so your feet are flat on the floor. Keep your arms at your sides and your eyes on the ceiling. Slowly lower both knees to the right -- trying to keep your knees together as you do this -- until you feel a gentle stretch in your thighs and lower back. Hold the stretch for 5 seconds, and then slowly lift your knees back to center. Then, lower your knees to the left side, hold, and return to center. Repeat 10 times on each side, with short rests in between.

Hip Extensions

Lie on your stomach, either on a cushy carpet or an exercise mat. Place your hands under your chin for support if you like. Look down at the floor, keep your legs and back straight, and slowly lift your right leg 3–4 inches off the floor. Try to hold the lift for a few seconds, and then slowly lower the leg. Do 5 times; switch legs and repeat. Tip: The key here is to create smooth, controlled movements.

Leg Lifts

Lie on your right side, either on a cushy carpet or an exercise mat. Use your right hand to support your head and your left hand to steady your balance. Keeping your legs straight, slowly lift your top leg straight up, as far as you comfortably can. Hold for a few seconds, and then slowly lower the leg. Do 10 times; switch sides and repeat. Slow, controlled movements will bring the most benefit.

Source: sharecare.com/

Natural cold remedies for seniors

There are plenty of natural remedies for seniors who catch a cold.

It's that time of year again when colds and the flu become an increased problem. Colds can be caused by all sorts of viruses and leave people sneezing, congested and aching from sore throat, headaches and other issues. The problem is that there's no medical cure for the common cold, so if you catch one you can ease the symptoms but you must just power through it.

Even though spending time with grandchildren is some of the best time for seniors, kids can easily pick up cold viruses at school or the playground and then transfer it to their older family members. Seniors are more susceptible to illness because they may have a weakened immune systems as a result of another medical condition. Because of this, a cold may affect seniors' health and wellness more strongly than it does other people.

If older adults do catch a cold, there are a variety of natural remedies they can try to ease symptoms and not feel so awful while their body fights the virus. Herbal and mineral options may be better than medicines in some cases because they can be less likely to react to a prescription a senior might be on already.

Natural remedies for colds
Inhale steam: If you're congested or your nose won't stop dripping, try inhaling steam. Boil a pot of water then lean over it and breathe through your nose. Take really deep inhales and exhales. If it feels like the steam if burning your nose, breathe even slower. This can help ease the congested feeling. As a bonus, the slow, rhythmic breathing mimics meditation, so you'll feel calmer and more relaxed after this.

Use saline solution: Saline sprays and solutions are made with salt and help clear our your nasal passage. You can use a spray inhaled into the nose or a device like a Neti pot to break down congestion. With a Neti pot – which looks like a tiny tea pot – you mix a solution of salt and warm water. Then, place the spout snuggly into one nostril and tilt your head. It will feel funny, but the solution will work its ways through your nasal passage and drip out the other nostril. Repeat on the other side to ensure both are clear. Be sure to do this over a sink and wash the Neti pot after each use to avoid spreading germs. Salt water is also great to gargle with if you're suffering from a sore throat to lessen the pain and scratchiness.

Garlic: Garlic is an antimicrobial herb that also works as an antiseptic and reduces inflammation. It can help with a stuffy nose and relieve heavy puffiness from around your eyes. If you feel a cold coming on, you can take a garlic supplement in pill form or, of course, cook with it in abundance. You can make a garlic broth by adding minced cloves to chicken broth and bring it to a boil.

Herbal tea: Drinking hot liquids like herbal tea can make you feel better all over when you have a cold. Heated beverages can help ease congestion, keep you hydrated and soothe a sore throat. Peppermint tea is great because peppermint can reduce inflammation and kills viruses and bacteria. It's safe for seniors to drink, and it also helps with digestion problems and reduces heartburn.

Apply heat: Another great way to help congested sinuses is to apply direct heat. You can get reusable hot pack or soak a washcloth in hot water. Test the heat to make sure it's too too hot then apply across your eyes for a wonderful, warming sensation and relief from irritating sinus pressure.

Source: medicare.com

Senior wellness: Keeping The Weight off

You can try following some of these tips for keeping the pounds off:

Get ample sleep

It can be easy to let your sleep schedule run off track, but getting enough Zs at night is essential in maintaining a healthy weight. When you don't get enough rest, you start your day off feeling drained and drowsy. People who are tired tend to make poor food decisions, looking to fatty foods like chips and cookies for a quick energy fix. Additionally, being sleepy makes it difficult to get motivated to engage in physical exercise, which is essential for avoiding weight gain caused by a stationary lifestyle.

Cut down your portions

The holidays are the time when most Americans over eat – heaping helpings at Thanksgiving and Christmas dinners and all that candy left over from Halloween adds a lot of unnecessary empty calories to your diet. It's a good idea to plan ahead for these occasions. If you know you're going to eat a huge meal on a given holiday, balance the calorie intake by eating a little bit less each day during the week prior.

There are other things you can do to make sure you're not overeating on a daily basis. Many people also find that drinking a glass of water before the meal helps them fill up and feel satisfied more quickly. You might try using smaller plates too – using oversized dinnerware can make your meal seem scant and unfulfilling. Be sure to chew and eat slowly, allowing your body time to recognize when it becomes full.

Eating out can be a major problem for limiting your portions. If you're eating buffet-style at​ a dining establishment, plan ahead before putting food on your plate, hit the salad bar first, take small amounts at a time and set limits to how many times you can return for more. If you're at a full-service restaurant, you may want to ask your server to put half your meal in a to-go bag to prevent you from eating the whole thing in one sitting.

Follow an exercise routine

You don't need weight loss surgery to shed the pounds – brisk physical activity does the trick for most people. Choose an exercise that is right for your body. If, for example, you suffer from arthritis pain, you might enjoy tai chi or yoga, which help soothe pain, increase the range of motion of your joints and promote balance, as well as providing you with physical exertion. If you have limited mobility, you can even do some simple exercises from the comfort of a chair. Leg raises and hamstring stretches, for instance, can strengthen your legs, improve balance and get your blood flowing, and in time, they may lead to more intensive exercise.

Swap the snacks for healthy alternatives

Winter is notoriously a time for snacking on rich, high-fat and high-calorie foods. But this can really pack the weight on fast. Instead of a slice of cake, satisfy your sweet tooth with a piece of fruit, like a crispy apple or slice of pineapple. For times when you crave something savory, try a nutrient-filled avocado or bake some bits of kale in the oven and sprinkle with sea salt for crunchy, delicious kale chips.

Source: medicare

Exercise can Help Older Adults Prevent Fall Injuries

Exercises that focus on strength and balance can help older adults reduce the risk of falling and getting hurt.

The risk of falling and getting injured, or even breaking a bone, increases as people age. Balance becomes more a challenge and bones and muscles become weaker. That's why exercise is so important for older adults' health and wellness. Not only does it strengthen muscles, but it can help improve balance to keep seniors more firmly upright. But if they do happen to fall, exercise can also lessen the chance they hurt themselves because of it.

A recent study published in the British Medical Journal even found that seniors who participated in fall prevention exercise programs were 37 percent less likely to get injured from taking a spill when compared to older adults who don't work out.

"Falls are recognized as a serious and common medical problem experienced by older adults, but it's also widely known that falls are preventable, and that exercise is an efficient way to prevent them," study lead author Fabienne El-Khoury told Reuters Health.

Because slips and falls can lead to serious health complications like broken bones, sprained joints, bruising and other issues, it's critical to take care of your body to ensure that you're more stable on your feet and less likely to have to deal with one of these problems if you do take a tumble.

The good news is that there are a variety of exercise options suitable for seniors that will focus on balance and strength.

Fall preventing exercises
Tai Chi: This ancient Chinese martial art involves people doing continuous movements that increase balance and strength. Many of the motions in Tai Chi force you to stay upright while transferring your weight from side to side. Learning to stand tall even in unbalanced situations can be applied in real life if you stumble and start to lose your balance. Tai Chi also helps people be mindful and in the moment. This can be beneficial because it helps teach people not to let their mind wander when it should be focused.

Yoga: There are a number of types of yoga, but all of them include a series of poses that assist with strengthening the muscles and improving balance. Yoga can make practitioners more stable on their feet, and it can reduce pain and inflammation to keep people more comfortable. Yoga, like Tai Chi, also teaches people to be mindful and focused on the present moment rather than daydreaming about the past or future. Not paying attention can cause someone to trip and fall on an uneven surface or over an obstacle in their way.

Water exercises: Working out in the water is great for people suffering from medical conditions, especially ones that affect joints, because it takes the pressure off and doesn't cause extra stress on the body. Water exercises allow you to become stronger without causing pain, which can help once you get back on dry land. There are a variety of exercises that can be performed in a pool that target all the major muscle groups, making you more stable overall.

Balance exercises: Good balance can reduce the likelihood of a fall because you'll have a better grasp on your center of gravity. Balance can also help you catch yourself if you do start to slip, helping you to right yourself and avoid a serious injury. Coordination and agility are also parts of balance that can help you deal with obstacles in your path and changing surface areas. Some balance exercises include:

• Marching in place: Stand in front of a chair with your hands on or hovering above the back of the chair. Pick up one foot and bend your knee, then replace it and repeat on the other side. You can march as quickly or as slowly as is comfortable, removing your hands to challenge your balance when you feel ready.
• Single leg stand: Again stand in front of the back of a chair. Lift one foot of the ground and balance on your other leg for 10 seconds. Repeat on the other side. Once you feel comfortable and ready, try to balance without the aid of the chair for support.
• Foot circles: Begin holding onto the back of a chair. Lift one foot off of the ground and slowly start to circle your foot five times in one direction, then change directions. Repeat on the other side. When you're feeling ready to progress, practice this exercise without the assistance of the chair.
• Single kicks: As you hold onto the chair back, lift one foot up and slowly start to swing it back and forth, making a kicking motion. Kick five to 10 times on one side, then repeat on the other side. As you grow stronger and more stable, you can work on these kicks without holding onto the chair for support.

Source: medicare.com

Best exercises for seniors

Exercise is the ticket to aging at your best. It can be likened to an investment in yourself – the more you work out your heart and muscles now, the longer they’ll pay out. Who doesn’t want a few more healthy years? After all, consistent physical activity can help increase energy, prevent diseases and maintain independence as you grow older.

For key health benefits, seniors should get at least 150 minutes, or 2.5 hours, of moderate aerobic activity every week. Additionally, they should partake in muscle-strengthening exercises that incorporate all the major muscle groups – legs, back, hip, abdomen, chest – at least two days each week.

If 2.5 hours of physical activity sounds intimidating, remember, you can break it up throughout the week. It boils down to around 21 minutes each day. You can do that!

Some seniors believe that exercising is harmful for them, or it will be too hard on joints and muscles, so they decide not to do it. However, the real risk comes from failing to stay active.

“Many characteristics we associate with older age – like the inability to walk long distances, climb stairs, or carry groceries, are largely due to a lack of physical activity,” Dr. John Montgomery, a family physician in Florida. told caregiver.com.

Working out could be the healthiest part of your day! The older you grow, the more important physical activity is for maintaining senior wellness.

What are the most effective exercises for seniors?

1. Brisk walking is one of the simplest yet most beneficial activities. It is easy on your knee and ankle joints, and doesn’t put much stress on your hip or back. Regular brisk walking can lead to a healthy weight, enhance your balance and coordination, prevent or control conditions such as heart disease. If you find it boring or difficult, distractions can be helpful. Bring along an iPod or CD player, or schedule a walking date with a friend. Sometimes, getting out and smelling the fresh air is just what we need.

2. Yoga is a stress-relieving meditation and full-body workout. Joining a class can help you strengthen core power. By stretching, you actually lengthen muscles, which improves flexibility and range of motion. As a result, you can alleviate certain aches and pains, especially back problems.

3. An all-around workout, swimming gives both your upper and lower body a equal distribution of exercise. The human body becomes 50 percent lighter when immersed to the waist. That means swimming and water aerobics make for an ideal activity for people with sore joints, such as those with arthritis. Moreover, if the pool is heated, the warm water will help soothe and loosen taut muscles.

4. Cycling at the gym is a great way to get your heart rate up without the risk of falling off a road bike or running into anything. Within a short amount of time, you’ll feel a little burn in your quadriceps and hamstrings. Being around others while you cycle can keep you motivated and help you exercise for longer, as opposed to riding on a mobile bicycle, where you might be inclined to stop a bit early.

5. A handful of seniors feel that lifting weights puts them at risk for injuring themselves, but in fact, curling with light weights builds muscle and improves balance – which can prevent you from falling down. If possible, take a few sessions with a personal trainer to learn the appropriate lifts for you. No pain is good pain, so if something starts to hurt, try a lighter weight. It helps to be cautious rather than to rush into things.

Source: medicare.com/

Seniors, Swimming and Staying Fit

As you get older, maintaining wellness can become more difficult. Eating healthy and getting ample sleep every night are essential to staying fit and avoiding obesity, but you also need to engage in regular physical activity to live a long and healthy life. In fact, the American Heart Association states that the elderly need moderate physical activity for at least 30 minutes five times per week. But many seniors find exercising difficult – it can cause strain on already sore joints and muscles and even lead to falls and injuries.

Many older people find that they just don't have the energy for a brisk workout, and that's where swimming comes into play. Whether you take a few leisurely laps or participate in aquatic aerobics classes, getting in the water and moving around can get your blood moving and heart pumping. While few people realize it (because they're busy having fun!) swimming gently works all of the muscles. Such activities are also low-impact – they're easy on the joints and the water provides added resistance without overheating the body – which means you're at reduced risk of suffering injuries caused by excessive exertion. If you're interested in water workouts, hit the pool and try these simple exercises:

Aquatic kicking
You may remember this movement from when you first learned to swim – it's often one of the techniques used to become familiar with swimming and develop water legs. That's why it's a good exercise to start out with if you haven't been in a pool in a while. Start by grabbing onto the edge of the pool and lifting your feet straight out behind you so that you're floating. Then, just kick. Slashing can be fun and it's a good way to make sure you're lifting your legs enough, but be remember to be respectful of the other people in the pool. The kicking motion can help build strength in the hips, knees and legs, which can, in turn, improve balance.

Water walking
This technique may seem simple, but walking through water can really get your heart​ rate up and arouse a sweat. That's because, compared to taking a stroll on land, it requires more effort to lift your legs and swing your arms thanks to the extra weight of the water. For extra resistance, try cupping your hands, which will increase how much weight your arms need to push to move forward.

Along with strengthening your core, which improves stability, flexibility and general wellness, water walking tones the muscles in the biceps and forearms. Many seniors who suffer from stiffness and poor balance turn to this exercise because the smooth movements are easy on the joints and falls generally don't lead to injury, since the water is there to catch you. After your body has become used to walking through water, you may want to increase the difficulty by running through the water. You may find that you can't move very quickly due to the resistance, but it can provide a great workout.

Standing push-ups
When you're ready to focus on the arms during your aquatic workout, head to the side of the pool and use the wall to do a few sets of push-ups. It's best to do these exercises in water that reaches up to your shoulders for optimal resistance. Place your hands on the wall shoulder-width apart and simply bend at the shoulders to push yourself back and forth as though you're doing a regular push-up. As you move, the water will provide pressure against your back, forcing your arms and shoulders to work harder and build muscle strength.

Water jumping jacks
As one of the most strenuous forms of aerobic training, jumping jacks have immense benefits. They burn calories, strengthen the heart and increase endurance. For a tamer version of this high-impact exercise, take to the water. As with regular jumping jacks, start by standing with your feet together and your arms at your side, then jump while pushing the feet apart and raising the arms so your hands meet above your head. Bring the feet back together and the arms back down to your side, then repeat. You'll find that they're much easier in the pool due to the buoyancy that helps lift you off of the ground, and they're considerably safer.

While these exercises can have immense health benefits, it's important to make sure you're healthy enough to  this physical activity. Visit a doctor to get a check-up and figure out a swimming or water aerobics routine that is right for you. Once you begin your workout regime, don't be discouraged if you don't feel soreness that often comes with exercise – some people falsely believe that exercise is not effective is it's not painful and give up before the results reveal themselves.

Source: medicare