Exercise for Seniors. Enhance the quality of later life with exercise!

Exercise for seniors is essential for quality of life! I'm sure we can all agree on that point! Most baby boomers and aging seniors can relate to this now famous quote, which is usually attributed to baseball great, Mickey Mantle..."If I knew I was going to live this long, I would have taken better care of myself." If you're like me, you always think there will be plenty of time to make those healthy changes that you've always wanted to make!

I have observed so many people many of who are family members, age poorly. In almost every case, it was due in large part to leading sedentary lives. Being active as we age is the single most important gift that we can give ourselves! With so much that we can't control, let's tackle the one thing we CAN control! The anti-aging diet has become hugely popular, but as always, it boils down to a few basic steps - eat healthy, regulate calorie consumption and avoiding processed foods to get the best results as quick as possible.

Use common sense when you begin to start new activities. Start small and build as you become stronger. While pushing yourself is important, pushing yourself too much will set you back. Walking for weight loss is one of easiest ways to start being active, mainly because it can be done anywhere at any time.If you can be disciplined enough to follow these 3 essential rules most of the time, with only occasional indulgences, you will have your diet under control. Exercise for seniors is easily as important, if not more so, than diet. It is never too late to begin leading an active life. Just remember that all things are good in moderation so take it easy.

Other good alternatives to try..

A good pair of walking shoes is necessary once you develop stamina, but other than that, very little is needed. If the weather is a factor, you can walk indoors on a treadmill, around your home, or in the mall. Walking DVDs are abundant and can be used in your living room.

Swimming is another easy activity for a beginner that is very effective - you can find more about this at the aquatic exercise for weight loss page. I know the bathing suit thing can be intimidating, but if you can get past that, (and let's face it, who can see you once you're in the water), swimming may be the best exercise for seniors! It's easy on the joints and all you have to do is walk or jog in the water, or paddle yourself around to reap the benefits. Many cities have recreational centers with heated pools, and the cost is usually minimal.

"You don't stop laughing when you grow old; four you grow old when you stop laughing."

Using an exercise bike for weight loss can also be an excellent exercise that is popular for seniors. A stationary or recumbent bike can be used indoors if one prefers to stay out of the elements and biking around the neighborhood can be incredibly relaxing and social as well. 

Yoga is another great exercise for seniors. There are many classes for beginners and even special "senior yoga" classes. Classes can usually be found at recreational centers, fitness centers, hospitals, and private studios. In addition, there are dozens of great DVDs available if you prefer to exercise at home. Not only can yoga be an excellent way to build muscle (using your own body weight as resistance) but it encourages flexibility and balance as well.

If you prefer, you can also exercise indoors without special equipment. There are even workout routines designed for sitting in a chair. When there's a will, there's a way! It's essential for seniors to focus on weight-bearing exercises to keep their bones strong. There are target exercises that you can do at home to strengthen various parts of your body.

So, there you have it...some good ideas for getting started. By now you've figured out that it doesn't really matter WHAT you do, as long as you do SOMETHING! Like the saying goes, "Move it or lose it!"

Source: http://www.easy-weightloss-tips.com

Exercise for Seniors: Keeping Fit and Healthy After 50!

by Rebeca Schiller

Exercise for Seniors

It’s never too late to change bad habits into healthy ones. Before you make lifestyle changes concerning diet and activity, get a physical. Also take a proactive approach to your health and fitness levels. Ask questions, do your research. Determine (and be honest) whether the focus is to fit into those skinny jeans or preventive measures to avoid developing heart disease and diabetes, lowering your blood pressure or cholesterol. Once you’ve set your priorities and have expectations, it’s time to get moving.

In a WebMD article “The Baby Boomer Heart: Healing Fitness,” cardiologist Helene Greenglass, director of The Preventive Cardiology and Lipid Center at the Temple University School of Medicine in Philadelphia said, “The truth is that the greatest decrease in [heart disease] occurs for those who just take themselves out of the sedentary category with simple movement. In fact, just going from sedentary to moderately active gives you the greatest reduction in your risks.”

Exercise for seniors doesn’t mean you have to join fancy gyms or purchase expensive exercise equipment like treadmills or an elliptical. Just get out every day for a brisk walk either alone, with a friend, or your dog and if you don’t have one, adopt one! People with pets are overall healthier both physically and emotionally. Plus, you’re doing the right thing by adopting a dog that needs a forever home. It’s a win-win!

Other heart-pumping outside activities include gardening, going for a bike ride, or even climbing steps. If the weather isn’t cooperating and you need motivation to work out, there are a wide selection of exercise videos on YouTube like Rodney Yee’s AM Yoga for some easy stretches to ease your way into the morning. If you want to break a sweat, increase your heart rate and tone your muscles, try Jillian Michaels 30 Day Shred.

Diet for Seniors

So now that we have all this activity, it most likely will make you hungry. With the cornucopia of diets from Atkins to Paleo to South Beach, what should you be eating?

 AZ Central interviewed Johannah Uriri-Glover, PhD, MSCR, MNSc, RN, a clinical associate professor in the Arizona State University College of Nursing & Health Innovation’s Hartford Center for Geriatric Nursing Excellence and the Center for Healthy Outcomes in Aging. She says that as we age, our caloric needs decrease, but our nutrient needs remain the same. The key to a healthy diet is one that is well-balanced. In other words, eat foods high in fiber, including grains, fresh fruits and veggies, but also foods high in calcium and vitamin D.

Uriri-Glover adds that for boomers ages 58 to 66 it’s important to “get enough protein to maintain energy levels.” She also notes that “Malnutrition becomes a risk factor as we age because of changes in sense of smell and taste, and many people may reduce food intake or eat food that do not have nutrients.”

 And the takeaway from all this? You may be older and wiser, but exercise for seniors is important, and you still have to eat your fruits and veggies to be healthy. Fitness for Seniors requires attention to both exercise and diet.

Source: http://boomerbaggage.com

Exercise for Seniors

by Dana Sullivan Kilroy 

Participating in a balanced fitness program contributes to well-being at every age, but it’s vital for seniors. Regular exercise helps control blood pressure, body weight, and cholesterol levels, and it reduces the risks of hardening of the arteries, heart attack, and stroke. What’s more, exercise strengthens muscles, tendons, ligaments, and bones to help fight osteoporosis. Keeping your body strong and limber reduces the risk of injury and allows you to continue to enjoy the kinds of activities you've enjoyed your entire life. This well-being will help you maintain your independence.

If you haven’t been active for a while, be sure to take it easy and start slowly. Walking for just five or 10 minutes at a time, several days a week, is a great way to begin. Once you can walk for 30 minutes at a time, several days a week, you have built a solid foundation and are ready to add more challenging activities to your regimen.

Aerobic Endurance

Any activity that increases your heart rate, even by just a few beats a minute, helps build endurance.  And it doesn't take long to make significant changes. After as few as six weeks of consistent exercise you should notice that you’re more comfortable during exercise as well as when going about your day-to-day activities.  

The best aerobics for seniors are nonjarring ones, such as walking, swimming or water aerobics, cycling, and low-impact aerobic dance. Other options include yoga, Tai Chi, line dancing, square dancing, and ballroom dancing.

Strength

Even small changes in overall muscle strength can have a huge impact on your daily living activities. Carrying groceries, climbing stairs, and even getting up out of a chair all require muscle. Fitness experts agree that two 30-minute strength-training sessions a week are enough to make noticeable changes. Start with small weights, such as 1- and 2-pound dumbbells, and try to do 10–15 repetitions of a variety of exercises such as biceps curls, triceps extensions, and chest presses. And you need only your body weight to do some very effective moves, including lunges, squats, and modified pushups. 

Try this: Stand facing a wall, with your toes 12–18 inches from the wall. Lean forward slightly, and place your palms flat on the wall at about shoulder height. Now bend your elbows, and lower your body toward the wall until your nose nearly touches the wall (or get as close as you can without strain). Then push back to the starting position. Do this 10 times. This modified push-up builds chest, upper back, and shoulder strength.  

Balance

Every year more than 1.6 million older Americans end up in emergency rooms because of fall-related injuries, according to AARP (formerly the American Association of Retired Persons). For seniors, even minor injuries can have serious consequences. Doing a few basic exercises to improve balance just might come in handy next time you step off a curb awkwardly or try to sit down on a moving train or bus.

Source: http://www.healthline.com