Exercise Tips for Seniors

by Matthew Stone

Older adults who want to maintain a healthy and independent lifestyle should make the effort to stay active. Research shows that seniors who exercise regularly have a lower chance of developing serious medical conditions, including diabetes, dementia, heart problems, colon cancer, and even Alzheimer’s disease.

Even if you’ve never exercised before or have limited mobility, it’s never too late to. Here are some tips to help you get up and get active:

• Ask your doctor – Get medical clearance before starting an exercise program. He or she can advise you on activities that you should avoid.
• Start small – Start with gentle exercises and build your endurance, especially if you’re not used to activity.
• Adapt exercise to your ability – No matter your fitness level or specific circumstances, you can find something to do to get moving. Chair-bound people can, for example, do chair aerobics to get their heart rate up.
• Stay safe – Exercise might be challenging, but it should never be painful. Stop if you feel extreme discomfort and be sure to wear your emergency alert button if you have one.
• Take a class – Many community centers and gyms offer fitness classes for seniors. Take advantage of these opportunities to exercise in a social environment and learn new techniques.

Four Types of Exercise for Seniors

• Strength – Older adults tend to lose muscle and bone mass as they age. Strength training helps with both of these problems. Keep your muscles and bones in good condition by participating in resistance exercises like bicep curls and sit ups.
• Cardio – Low-impact cardio exercise can help improve circulation and heart health. Find something that you enjoy and that you will stick with—walking, swimming, bike riding, etc.
• Balance – Many seniors worry about the risk of falling. Balance training can help reduce these chances, and it improves posture and quality of walking. Exercises like Tai Chi or posture exercises are beneficial in this area.
• Flexibility – Training in flexibility can help seniors maintain a full range of motion and decrease joint stiffness. Stretching can help with both problems.

Exercise is a fountain of youth for many active seniors. Follow your doctor’s advice about diet, activity, and medical alarms in order to keep living a long, happy, independent life.

Source:  http://www.livefitthrive.com