How Exercise for Seniors at Home Can Aid in Their Quality of Life

Exercise is an essential part of living a healthy life for every person, but as you age, exercise becomes more and more important each year. While many seniors think that they can’t start an exercise program or continue their current one, the truth is that exercise has many different health benefits.

Whether you already have an exercise routine or not, it’s never too late to get active and make your body healthy and strong. Use these tips for exercising at home to make sure you stay fit well into your golden years.

Better Physical Health

It might sound obvious that exercise boosts physical health for seniors, but there really isn’t much more that you can do to stay healthier. In fact, exercise really is the healthiest thing most seniors can do to help fight disease and delay the onset of illness.

Exercising on a regular basis can also help you to strengthen and tone your body, making it less likely that you’ll injure yourself while taking care of day to day tasks. For seniors, accidents like falling or hurting a muscle when reaching for something are common, but exercising regularly can help you keep those aggravations at bay.

Weight Loss

For many seniors, excess weight or weight gain can become a serious health problem. It might go without saying that exercise can help you lose weight, but for many seniors, adopting a routine to combat their sedentary lifestyle can be difficult.

As you age, your metabolism slows down, so even if you never had a weight problem and you eat healthy, you may find yourself with a few extra pounds. Even simple exercises like walking, light strength training or playing a sport you like a moderate intensity level can help you burn enough calories to maintain a healthy body weight.

Improved Mood

Exercise is good for your body, but it’s also good for improving your mood because it creates chemicals known asendorphins in your brain that help to reduce feelings of sadness and depression. While exercise may not be a cure for clinical depression, which needs to be treated by a doctor, getting out and moving your body can help you feel better on a regular basis.

In addition to improving your mood, exercising on a regular basis can also help you fall asleep faster at night and help you stay asleep.

Reduced Stress Levels

Stress affects many adults, and seniors are not immune to the pressure of life, especially if health concerns are starting to creep up. However, when it comes to day to day stress that doesn’t have to accumulate and drive you nuts, exercise can be a great way to lower your stress to a tolerable level.

Along with reducing mental stress, exercising on a regular basis can also help you reduce physical stress and pain in your body because it releases endorphins. Of course, you may have to get past the aches and pains of a new exercise routine before you reap those benefits if you haven’t exercise in a while.

Exercise should be a healthy part of life for everybody, including seniors. If you haven’t exercise in a while, however, you should talk with your doctor to make sure you are healthy enough for physical activity.

Your doctor may be able to recommend specific exercises and programs that could benefit you if you do have health problems as well.

Source: http://presidiohomecare.com/

Tips to Maintain Good Health in Old Age

One of the causes of the deterioration of the health of the elderly has their origins in poor diet. In various studies have been conducted found no differences in the levels of white blood cells hemoglobin, blood glucose, cholesterol or type of operation constituents of the brain. Also obtained similar results in the blood pressure, the use of oxygen and beyond the blood flow in the brain tissue.

The highest frequencies of brain waves themselves differences were found in the elderly because they are slower and relate to their change of mentality and behavior. In addition, there are many chronic diseases that begin to develop when we are young by habits and lifestyle that we lead, reaching manifest in adulthood and are more likely in the elderly.

In women , aging involves different characteristics compared to men. Women live longer than men. Their life expectancy is between six and ten years older.

Top Tips maintain healthy in old age:

1. Take care of your body physically and intellectually.

2. Maintain a healthy and balanced diet

3. Get out and enjoy the sun for a while each day’s march

4. Exercise, without committing excesses

5. It is upbeat and positive, but realistic

6. It is useful to you and helps others

7. Keep living and emotional cordial relationships with family and friends

8. Do not obsess with diseases and problems, enjoy life

Source: http://socialmediasatisfied.com/

Eye health tips for over-60s

How to keep your eyes healthy

As well as having regular eye tests and wearing the correct glasses, you can do several things to keep your eyes as healthy as possible:

• Eat well – eating a healthy, balanced diet is important for your eyes. Eating plenty of vegetables and fruit will benefit your overall health and may help protect against some conditions such as cataracts and age-related macular degeneration (AMD, see below).

• Wear sunglasses – strong sunlight can damage your eyes and may increase your risk of cataracts. Wear sunglasses or contact lenses with a built-in UV filter to protect your eyes from harmful rays.

• Quit smoking – smoking can increase your chances of developing conditions such as cataracts and AMD.

• Stay a healthy weight – being overweight increases your risk of diabetes, which can lead to sight loss.

• Use good lighting – to see well, your eyes need three times as much light when you're 60 as they did when you were 20. Increase the daylight in your home by keeping windows clean and curtains pulled back. Make sure you have good electric lighting too, especially at the top and bottom of stairs so you can see the steps clearly. For reading or close work, use a direct light from a flexible table lamp, positioned so the light is not reflected by the page and causing glare.

• Exercise – good circulation and oxygen intake are important for our eye health. Both of these are stimulated by regular exercise.

• Sleep well – as you sleep, your eyes are continuously lubricated and irritants, such as dust or smoke, that may have accumulated during the day are cleared out.

 

Source: https://www.healthdirect.gov.au
 

Three Tips for Staying Healthy Over 50

Ways for seniors to stay fit and active

8A healthy lifestyle is necessary at any age, but for those over 50, it’s especially important. As you age, your body changes, and your risk for health problems increases. Fortunately, there are three simple things you can do to lead a healthier and happier life.

Eat Heart Healthy

If high blood pressure isn’t controlled through lifestyle changes and/or medicine, it can lead to stroke, heart disease, eye problems and other serious health issues.

A great way to establish a heart healthy diet is by reducing your sodium intake, which may reduce the risk of high blood pressure. Starting the day with a low-sodium ready-to-eat breakfast cereal is just one way to choose a healthier lifestyle.

Enjoy Nutrient-Dense Foods

As you age, your body needs fewer calories for energy – but still needs the same amount of nutrients. It’s important to make your calories count by eating foods packed with good nutrition such as:

• Fruits and vegetables: Fresh, canned, frozen – it doesn’t matter. Vegetables are loaded with vitamins and minerals your body needs.

• Protein: Add some variety to your diet with delicious protein sources such as fish, beans and peas.

• Whole grains: The Dietary Guidelines for Americans recommends at least three servings of whole-grain foods each day (16g per serving or 48g per day).

Get Moving

Physical activity and regular exercise can decrease the risk of heart disease, stroke, colon cancer, diabetes and high blood pressure. The Centers for Disease Control and Prevention recommend those 65 years of age or older, who are generally fit, and have no limiting health conditions, try to get:

• Two hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity, such as brisk walking or yoga, and

• Muscle-strengthening activities two or more days a week.

You should consult your physician or other health care professional before making changes to your diet or exercise plan to determine what is right for your needs.

In addition to taking up walking or yoga, joining group activities or sports are great ways to keep moving. Taking care of your blood pressure, enjoying healthy foods, and staying active are three steps you can start taking today to help you get and stay healthy for tomorrow.

Source: http://nypress.com

5 EYE-HEALTH HABITS FOR SENIOR ADULTS

Heart attack, stroke, diabetes, and Alzheimer’s are all healthcare issues that we tend to worry about as we get older.  Not as many older adults put much thought into their eye health until their vision starts to deteriorate.

Don’t wait until vision problems threaten your independence. Stop eye and vision deterioration from progressing with 5 steps to better eye health. 

1. Start a senior fitness program.

Exercise really is one of the best things you can do for your health.

Being active as an older adult can help you fight any number of diseases and chronic conditions—like heart disease,  stroke, diabetes, and mental decline—that can undermine your health and inhibit your independent senior lifestyle.

Getting a minimum of 2 and a half hours of moderate aerobic activity every week, like a brisk walk around the neighborhood every morning, can work wonders on your physical and mental wellness. Plus, getting regular aerobic exercise improves the circulation of your blood, which helps improve the health of your eyes.

2. Eat well to live well.

Eating healthy foods isn’t just for weight management. Having a nutritious diet with plenty of vitamins, omega-3 fatty acids, and antioxidants provides a daily blast of nourishment to your eyes and promotes good vision. And eating well can reduce your risk of developing conditions, like diabetes, that effect eye health.

If you’re looking to eat eye-healthy fare try upping your intake of these foods:

• citrus fruits
• vegetable oils
• nuts
• whole grains
• dark green leafy vegetables
• cold water fish

3. Stop smoking.

Quitting is winning if you’re a smoker.

Of all the unhealthy habits that seniors have picked up over the years, smoking is one of the worst.

Not only does it cause cancer, diminish your lung capacity, and put you at risk for heart disease—smoking can also increase your chances of developing conditions that can seriously impair your vision like age-related macular degeneration, cataracts, or diabetes.

4. Be smart about eyestrain.

We’re a pretty tech-savvy bunch here at Deupree House. We hold a lifelong learning series on all the latest gadgets and gizmos where our very own Dr. Roger Giesel helps other residents get more out of their Apple devices.

If you’re one of the 53 percent of older adults who spend time on the computer or using other mobile devices, like many of our residents are, you need to be wary of eyestrain. Staring at a computer screen for too long can put stress on your eye muscles and cause headaches, eye pain, and even blurred vision.

If you find yourself squinting to see your computer screen, there are a few steps you can take to improve your ability to read the screen and minimize the strain on your eyes:

• Adjust your screen so that is no more than 20-24 inches in front of you and only slightly below eye level.
• If you’re managing your banking or doing any other work online, keep your paperwork close by to minimize the strain of shifting between the screen and your documents.
• If there’s a glare, readjust your screen or your lighting so that light doesn’t shine directly on the monitor.
• Give your eyes a break every 15 minutes by shifting your focus from the screen to a distant object, which will relieve tension.
• Keep your eyes from drying out by blinking frequently.

5. Talk to a senior healthcare professional.

Age-related eye conditions can inhibit your ability to live independently as an older adult, but knowing your risks for common eye problems can help you take steps to stop your vision from deteriorating. So talk with your healthcare provider about developing a plan to manage lifestyle- and age-related risk factors that may increase your chances of developing eye and vision problems.

If you don’t have a primary care physician you visit regularly, don’t delay any longer. Having a good doctor may be one of the best steps you can take toward a healthy future and finding a trusted professional can be a simple process.

Source: http://episcopalretirement.com/

Tips on How to Gain Weight for Seniors & the Elderly

Gaining weight can be as tough as losing weight, says Mayo Clinic nutritionist Katherine Zeratsky. This is especially true if you're over 65 years old and battling depression or a chronic medical condition, if you have trouble smelling and chewing food or are taking a medication that causes nausea. Being underweight can make a senior or elderly individual more susceptible to infections or muscle loss. Talk to your doctor if your body weight has dropped 4 or 5 percent in the last year without any changes in your diet.

Eat Frequently

Registered dietitian Cynthia Sass says that one of the first things you should do as a senior or elderly individual trying to gain weight is to eat more often. Aim for five or six small meals interspersed throughout the day, with none more than three or four hours apart. You can still have breakfast, lunch and dinner at your normal times, but work in high-energy snacks like cheese and crackers, nut butter spread on fruit, granola or protein bars, smoothies, ready-to-eat cereal with milk or seeds like sunflower seeds in-between meals.

Choose Nutrient-Dense Foods

It's not a good idea to try to gain weight by eating high-calorie, high-fat foods, advises the University of Texas at Austin University Health Services department. Fast food and processed or prepackaged foods like chips or pizza contain a large amount of saturated fat, trans fats, sodium and cholesterol. Instead, fill your meals with whole grains, low- or non-fat dairy products, nuts, seeds, fruits, vegetables and lean proteins like poultry, seafood, lean meat cuts or beans and legumes.

Make Drinks Count

It's good for a senior or elderly individual to drink plenty of water every day, but beverages are an easy way to add more calories into an underweight person's diet. Juice, low- or non-fat milk, smoothies and shakes are all good ways to increase your caloric intake without adding in too much fat. Try adding ground flaxseed, nut butter, wheat germ or protein powder into your smoothies and shakes. Be sure to not drink any of these calorie-dense beverages with a meal since they may fill you up and keep you from eating as much as you need.

Exercise

You're probably used to thinking of regular exercise as a way to lose weight, not to gain it. However, the McKinley Health Center assures that exercise can help seniors and elderly individuals gain weight by building up your lean muscle mass and stimulating your appetite. Any physical activity is good, but strength training in particular will help build muscles and lead to weight gain. Aim to exercise for three to five days each week, but talk to your doctor before starting an exercise plan if you're a senior or elderly person with any type of health condition.

Source: http://healthyeating.sfgate.com

Healthy Diet and Nutrition Tips for Aging Adults

A healthy diet and nutrition plan is not something that one comes across accidentally, but is achieved through planning and discipline.  It is great to have the desire to eat well, but it is a whole other matter to put it into practice and be successful.  Experts have identified key tips that when implemented can yield excellent results which can make eating healthy a reality.

• Drink more water!  Experts say that a normal adult should be consuming at least 8, 8 ounce glasses of water each day.  This simple practice has been shown to have some significant results including:  Prevention of dehydration, maintaining a sharp memory, flushing out of excess salt from the body, and in many cases reduction of constipation. 

• Don’t skip meals!   The logic of this statement seems counter-intuitive upon first glance, but after further examination it holds true.  Much like a machine that uses fuel, the body also needs fuel to function properly.  Skipping meals causes the body’s metabolism to slow down, handicapping it from burning calories efficiently.  Another harmful result of skipping meals is the mental and physical sluggishness that ensues.  By the time the meal skipper realizes their increased hunger it often leads to poor food decisions which can be even more detrimental. 

• Eat less salt!  Elevated levels of salt intake in one’s diet causes the body to retain water, and often results in high blood pressure.  This tip is especially important to seniors, as they are more prone to suffer from high blood pressure and related heart issues.  A great way to avoid eating more salt is the usage of substitutes like herbs and spices for the flavoring of food.

• Eat smart!  Sometimes people focus so much on the food that they need to stay away from, that they forget about the foods that they need to eat!

• Fiber:  One of the cornerstones of a senior’s diet should be fiber.  This is most often found in the form of raw fruits and vegetables, leafy greens, and whole grains.  A diet rich in fiber reduces constipation and helps to maintain that ‘full feeling’.
• “Good Fats”:  Surprisingly, not all fats are bad!  “Good Fat” is found in foods like olive oil, avocados and salmon.   It keeps the heart healthy by helping in the control of bad cholesterol (LDL), and assisting in the raising of good cholesterol levels (HDL).
• Complex Carbs:  Carbohydrates are categorized into complex carbs and simple carbs.  Simple carbs are most often found in unhealthy processed foods, but complex carbs include things like sweet potatoes, brown rice and quinoa.  Complex carbs assist the body in avoiding spikes in blood sugar, which in turn helps to stabilize insulin levels.
• Calcium:   Another very important food staple for seniors is calcium.  Calcium is the key ingredient in foods like milk, yogurt, cheese, salmon, tofu, almonds and collard greens.  Calcium allows the body to maintain bones that are dense and strong, and subsequently helps to prevent osteoporosis.

Source: http://www.heretohelphomecare.com/

5 Meal Tips for Senior Citizens

One of the mistakes that we often make as adult children is assuming that Mom and Dad are happy to eat anything we'll cook for them. While this is true to a point, we often forget that senior citizens have different dietary needs from the rest of the family, especially when those seniors are over 80 years old.

As our bodies age, so does the way we metabolize food. And, when preparing meals for senior citizens, we should take into account their taste buds may have also changed along with the way they eat and digest food.

5 tips you should know

When bringing meals to homebound senior citizens, it's important to understand that they might not be able to enjoy the same foods as the rest of your family. These 5 easy tips will help you plan a healthy meal that a senior would enjoy:

1. Easy to chew and swallow: Our digestive processes changes with age and seniors tend to produce 30% less saliva then they did while younger. These means that foods that are on the dry side can be difficult to chew and swallow. Also worth remembering is that many senior citizens wear dentures, and tough fibrous meats and raw veggies can be impossible to chew. When planning a meal, its best to select softer foods that are easy to eat.

2. Lower in salt: Most seniors have salt restrictions to reduce the risk of water retention and high blood pressure. Cooking with low or no salt is best; processed foods and salted meats should also be avoided.

3. Make it savory: Prescription meds can affect the flavor of foods and as we age, our sense of smell and taste also changes. Foods that once were tasty may taste bland to the elderly. When preparing a meal for a senior, adding savory (but not spicy!) seasonings will make a meal taste more flavorful.

4. Use nutrition dense recipes: Most seniors tend to have smaller appetites which can contribute to weight loss. Instead of preparing light & lean meals, meals that are high in nutrition and calories can help a senior maintain a healthy weight. This link from the University of Virginia Extension Office is a great meal nutrition resource for the seniors and their caregivers.

5. Ask: Sometimes the simplest way of planning a meal for a senior is to ask him directly what he might enjoy for dinner. Most seniors know what kinds of food are agreeable and what might lead to indigestion. Instead of deciding on your own what type of entree to prepare for a senior, it's really best to ask first what he or she might prefer eating instead.

Source: http://voices.yahoo.com

Get Moving – Many Activities Will Benefit Seniors – But Do It Safely

The importance of seniors becoming and staying active can’t be overstated.
We talk about the importance of getting moving all the time. We all know we need to get up and start moving more to improve our health.
There are numerous health benefits for us and our aging loved ones. Activity is actually one of the healthiest habits you should develop!

Activities Many Seniors Can Do

Physical activity should get your body moving, no matter which activity you choose. It doesn’t have to take place in a gym, spa or any other formal location.
Here are some of our favorite activities:

• Walking
• Gardening
• Swimming or water aerobics
• Yoga
• Tai Chi
• Weight training
• Dancing
• Playing with Grandkids
• Playing a sport of your choice, such as golf, tennis, bocce ball, shuffleboard, badminton, bowling
• Household chores
• Video “exergames” like Wii bowling, golf or tennis
• Chair-based sitting exercises
• Fishing or hiking

If your senior has favorite activities that get them active, focusing on those will make it more enjoyable for them and more likely they will put the time and effort into doing them.

Safety Tips

• Physical activities are intended to improve health and well-being so it’s essential to keep safety tips in mind.
• Be sure your senior is doing activities that are safe for them. You may want to clear activity with your senior’s doctor in case certain precautions should be followed such as medication changes.
• Remind them to stretch their muscles and warm up before doing activities.
• Be sure they are dressed appropriately with properly fitting shoes and clothes that allow movement without creating a trip hazard.
• Check out where they are walking to be sure the surface is stable, free from holes or cracks that could cause a fall, and be sure the area is well lit.
• Also remind them to take plenty of fluids before and after activity to remain well hydrated especially in hot, humid climates.
• Let them know not to overdo any activity-they should not be breathing so hard that they can’t talk or get dizzy. Begin slowly but keep gradually building up time and pace to stay physically challenged. Stop physical activity if pain, dizziness, cramps or stomach upset occur and check with the doctor.
• Get a buddy who can share the fun and help if needed.

Not Too Late – or Too Old – to Become Active

Here’s a message expressed by President John F. Kennedy:

“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.”

And from Ralph Waldo Emerson,”the first wealth is health.”

Here’s to your health!

Source: http://seniorcarecorner.com

Safety Tips for Seniors Who Run

As one grows older, it is very important to keep healthy and fit. Regular exercise of any kind can help boost energy and manage symptoms of pain and illness. Some exercises have even been known to reduce the effects of aging to some degree. One of the best exercises to get involved in at an older age is running. Running not only helps one keep fit, but it is a good tension and stress reliever

DO: Walk before you run

Pushing yourself too hard, too soon is counterproductive. You should first begin with walking, preferably around your neighborhood. In time gradually increase the distance and speed of your walk. At this point your heart and lungs will have developed enough to give you the energy you require for running.

DO: Find a running buddy

A great way to stick to your running program or enjoy it is to get a running buddy. Also, older people may benefit from the added level of safety that jogging or running with a partner normally brings.

DO: Wear the right running gear

It is important to wear the right running gear when running. For those running in their senior years, even the slightest of injuries could severely affect mobility. Healing time may also be delayed due to poor circulation and a deteriorating immune system.

DO: Carry your identification documents

When running, have your identification with you. If you have any underlying medical condition, you should have a list of the medications that you are currently taking along with your doctor's number. This could help save your life in the case of a medical emergency during your run.

DON'T: Forget to warm up

Warming up helps protect muscles that are already less elastic and more prone to injury compared to when you were younger. Warming up will definitely help you get the best out of a run.

DON'T: Forget to assume the proper posture

As an older runner, you should maintain proper posture throughout a run. You should hold your head up, not down, and keep your eyes on the horizon. Keep your shoulders back and your chest out to reduce fatigue and facilitate efficient air exchange.

DON'T: Gasp for air

You shouldn't be gasping for air as you run. If you notice that you are gasping too much, you should stop immediately. Breathing should be even and rhythmic as you run.

DON'T: Forget to consult with your doctor

For those with pre-existing conditions such as osteoarthritis, heart disease, respiratory complications, and high blood pressure, a doctor's opinion should be sought. Running with pre-existing medical conditions could make a bad situation worse.

For those who are older, exercising is the key to staying energetic, strong, and healthy. If you have never taken part in any exercise, running may prove to be a bit of a challenge. However, with the right safety tips, almost anyone can begin running at an older age. To ensure that running won't worsen any pre-existing health condition, always confer with your doctor before taking part in any running routine.

Source: http://running.answers.com

5 Health Tips for Senior Dental Care

by Drew Kobb

Oral health is a lifelong process. While we all know that brushing daily is important, for seniors, there are specific concerns and issues that arise with increased age. Here are five tips to help you maintain a healthy smile throughout your golden years.

1.    Chew Smart
Dry mouth is a common side effect of many medications and cancer treatments. Unfortunately, this means that dry mouth often affects seniors, who tend to be on more medication as they age.

Dry mouth is caused by a reduction in saliva flow; to combat this occurrence, most people will chew gum or candies. However, sugar can actually harm your oral health by feeding bacteria in your mouth. Bacteria growth can lead to much more serious dental problems including gum disease, so dentists recommend patients chew sugarless gum and candy.

2.    Go Electric
Arthritis and poor eyesight can make your daily oral health routine a hassle and a challenge. One simple way to make your life easier is to invest in an electric toothbrush. Where gripping and brushing movements can exacerbate your arthritic pain, having an automated toothbrush can make a big difference in improving your routine while still effectively brushing your teeth.

3.    Eat Right
Your diet affects more than just your waistline. To promote a healthy mouth and teeth, continue to focus on eating right. Avoid foods and drinks that are high in sugar, because these contribute to oral disease and tooth decay. Instead, focus on eating foods like sugar-free yogurt, fruits and vegetables like apples and celery, and of course, your daily servings of calcium in milk and cheese. These all serve to combat natural enemies to your oral health, like bacteria and inflammation, and promote strong and healthy teeth.

4.    Floss Daily
Flossing is a vital component of your regular dental care routine. In fact, experts say that if you had to choose between brushing and flossing, flossing is the more effective habit. That is because floss is able to reach places between your teeth that a brush simply can’t.

Effective flossing will not only remove food particles from that corn on the cob you ate for dinner, but will also combat tartar and plaque buildup, which can lead to gingivitis and more serious gum diseases. Moreover, studies show that regular flossing also prevents the development of other diseases like heart disease, diabetes, and respiratory illness.

5.    Visit Your Dentist
Finally, regular scheduled checkups with the dentist are necessary for continued optimal oral health. No matter what age, it is important to visit with your dentist as often as he/she recommends to ensure that your teeth and gums are healthy. In addition to a routine cleaning, your dentist can also advice you on other issues related to senior care, such as dentures maintenance, prescription side effects, and teeth sensitivity.

Source: http://www.seniorsforliving.com

Senior Citizen Exercises

Exercises For Senior Citizens

• Walking is one of the necessary and core exercises that a senior citizen can start with. It helps in making the body flexible and also uplifts the mood. Walking should be done on regular basis to keep your body fit and healthy.
• Yoga is very helpful in maintaining a balance between body, mind and soul. It is an old traditional form of exercise that includes breathing exercises and meditation. It helps to maintain a balance between body, mind and spirit. Senior citizens can benefit from practicing yoga every day, as it helps to control stress, high blood pressure, blood glucose levels and relaxes the body. Swimming is a very good exercise for the whole body that has many health benefits. It reduces stress, keeps you fit and is very relaxing.
• Senior citizens can also practice light weight exercises and light physical exercises like walking slowly on a treadmill, aerobics, muscle flexibility and stretching exercises.
• Aerobic exercises are good for senior citizens who want to maintain good health and physical agility. These exercises are rhythmic in nature and engage in workouts like dancing, jumping and moving steps on the beat to tone up muscles. They are extremely beneficial in improving blood circulation, reducing blood pressure, improving respiration and improving general health.
• Muscle flexibility exercises for senior citizens help in maintaining muscle elasticity and relaxation of mind. These exercises involve stretching the muscles slowly and concentrating on breathing with each movement.
• Stamina building exercises like riding, walking, stepping, cycling and swimming can help improve energy and endurance levels of senior citizens. While you plan to start this exercise, do it slowly, and work up to increase your stamina and strength. You can gradually increase the duration of the exercise depending on your tolerance and fitness of the body.
• Senior citizens can practice exercises that can be done in a sitting position.  These exercises concentrate on flexibility of muscles, range of motion, and cardio. These exercises involve exercise tools like, like light weights, ball chairs and bands. They help in strengthening muscles and relaxing the mind.
• Health benefits for senior citizens can be derived not only from exercising also by maintaining a healthy diet. Only exercising will not give you optimal results, as any exercise should also include healthy, controlled and balanced diet. 

Some Tips To Remember

• Exercise regularly for at least thirty minutes a day.
• Start your exercise regimen slowly and increase it gradually.
• Wear right kind of shoes and comfortable clothes.
• Consult a physician before you start any exercise. Check your medical parameters like blood pressure and sugar level regularly.
• Start by stretching and warm ups before vigorous exercise. Work on your balancing exercises, as it will help you in lowering your risk of injuries due to falling.
• Keep record of your progress and exercise sessions.
• Exercise daily. 

Source: http://lifestyle.iloveindia.com