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

Walking Tips for Seniors - Part 2

Walking for daily exercise is low-impact, safe and free.

It can also improve cardiovascular fitness and strengthen muscles and bones. Speak to your health care provider before starting a walking program, especially if you have an existing chronic medical condition or have been inactive for a long period of time. Other safety tips:

• Choose a familiar route that’s flat and free of obstacles.
• Consider the surface you’ll be walking on. A smooth, soft surface that’s free of debris will put less strain on your joints and feet.
• Wear supportive footwear, such as low-heeled footwear with non-skid soles.
• Avoid rushing to reduce your risk of falling. Take your time.
• If using a walking aid (e.g. cane or walker) be sure it’s fitted for your height.
• Be extra careful in cold weather — sidewalks and paths can be slippery.
• Cold weather can cause numbness and make it difficult for you to feel any pain or an injury. When it’s cold outside, consider walking in an indoor place, like a mall or community fitness centre.
• Walk with friends or a walking club.
• Carry a cell phone in case of emergencies.
• Dress appropriately for the weather and drink plenty of water.
• Stop or take a break if you feel any pain during your walk. Consult a health care provider if pain continues after your walk.

Source: http://blog.alternativesforseniors.com

Walking Tips for Seniors - Part 1

Walking: Get Moving and Stay Safe

Walking is great exercise for seniors. Brisk walking is like other endurance exercises, it can increase your heart rate and breathing. Endurance exercises keep you healthy, improve your fitness, and help you do the tasks you need to do every day.

For some, walking for the recommended 30 minutes a day might be difficult.
If so, try walking for 10 minutes at a time and build up to three times a day. As your endurance improves, walk longer until you can advance to a single 30-minute walk.

As your walk becomes easier, add new challenges, such as climbing a hill, extending the time you walk, increasing your walking pace, or adding an additional day of walking. Step counters can help you keep track of your walking, set goals, and measure your progress.

Most inactive people get fewer than 5,000 steps a day, and some very inactive people get only 2,000 steps a day. Try wearing a step counter for a few days to see how you’re doing.

If you get:

• Fewer than 5,000 steps a day, gradually add
  3,000 to 4,000 more steps a day.
• About 8,000 steps a day, you’re probably meeting the
  recommended activity target.
• 10,000 or more steps a day, you can be confident that
  you’re getting an adequate amount of endurance activity.
• 10,000 steps a day comfortably, try for 15,000 steps a day,
  which would put you in the high activity group.

Source: http://blog.alternativesforseniors.com

Ten tips for healthy senior living

Here are ten quick tips seniors can incorporate into their daily lives today!

1. Eat well – For all ages eating healthy is important to good health, but with seniors this is even more important. Seniors need to eat right, because as the body grows older it becomes more important to eat right.

2. Exercising - One of the more important tips to stay healthy for seniors is basic but true, be active and exercise. Health is important to prolonging the life of humans, and exercising is one of the main ways to maintain health. Plus it’s fun, social, and makes you feel good.

3. Be social - Aside from physical health, mental health also plays an important role in staying completely healthy. So if you are a senior, go out with some friends and socialize! Without socializing, people can get lonely and mental problems will ensue. So in order to stay healthy, seniors should make a point to talk with other people.

4. Vaccines - Seniors are more at risk to getting diseases. This is why vaccines are so important for older people to get when they come out. Sicknesses can be much more hurtful toward seniors than any other age group and getting a sickness is both pretty frustrating and can have serious consequences in the long run.

5. Driving - Make sure that you can still drive. Even though you have been able to drive your entire life and probably think that you are just fine, take a second to analyze how you are driving. If you aren’t the best driver anymore then maybe its time to hang up the driving gloves for good. Accidents can ruin the rest of your life so it is just safer to stay away.

6. Get that vision checked - This goes hand in hand with driving. You should be getting your eyes checked at least every year now. This is the time of your life where your eyes start to go downhill and if you cannot see while driving or just doing your daily routines then it is time to take a test on getting your eyes checked.

7. Sexuality - However sexual you are in your life, you should make the most of it. Having sexual relationships and intimate relationships has been proven to reduce stress and that just might be exactly what you need to keep yourself going throughout the day!

8. Pets - Companionship is very important in your later years. A lot of older people lose their true companions, or their spouse, to death so a quick and easy way to find a new companion is through a pet. It is important for people to be social in their lives and if that means getting a pet is the answer then so be it.

9. Go To Doctor - As you age, you should be heading to the doctor’s office more than others. The last thing you want to have to deal with is becoming deathly sick or having a real problem with your body. In order to avoid this becoming a huge problem, just go to the doctor every so often so nothing gets out of control.

10. Make Some Friends - Friendship is also very important for seniors to have. Just like how pets can cure social problems, friends can do the same thing too. Even though you might need to go a little out of your way to find them, the value in having friends is something that you cannot put a price on. It will make the rest of your life much easier to live through.

Source: http://www.medicalalertsystemsratings.com

Heart Healthy Tips For You

Stay Healthy with these Hearth Tips for Senior Citizens

It is always important to take care of your heart. It doesn’t matter if you’re in your twenties or in your eighties, you should always use heart healthy tips. Not only can using heart healthy tips help you to maintain a healthy diet, it can also help you to maintain a healthy cardiovascular system, which many people become concerned about, as they grow older.

Here are some heart healthy tips that are useful for everyone, no matter what age they are:

Stay Away From Smoking: Smoking can lead to so many different health problems and is fatal when it comes to the heart. Smoking cigarettes increases the change of heart disease leading to other health conditions such as high blood pressure, stroke or, even a heart attack.

Manage Your Weight: Carrying excessive weight around the abdominal area can be hard for the heart to handle. It causes increased blood pressure, inflammation in the arteries, and it also causes insulin resistance, which leads to diabetes.

Exercise More: Exercising is the answer to many health problems and can be beneficial to do at any age. You can choose between a number of different exercises such as dancing, yoga, walking, bicycling, or swimming. It is important to exercise for at least 30 minutes every day.

Take In More Fiber: Fiber is a great weapon to use against clogged arteries. So eat plenty of whole grains, nuts, fruits and vegetables.

Take Out The Sodium: You do not have to cut it out completely but it is important to cut down significantly. Sodium will elevate your blood pressure so make sure you only take in about 2,300 mg per day.

Take Time To Smell The Roses: Using beneficial relaxing and stress-relieving tactics can do wondrous things for the heart. Deep breathing, yoga, and meditation are just a few things a person can do to relax both the body and mind.

Drink Alcohol Spontaneously, Not Routinely: Drinking alcohol in small amounts can be beneficial to the heart and it can also be wonderful on good cholesterol as well. Women should stick to one drink a day while men can have no more than two. More than this amount can lead to health problems such as heart disease.

Source: http://completesenior.com

Tips for Physical Health

by John Lee

Here are some tips for seniors to choose and engage in activities beneficial to their well-being.

1. Spend at least 2.5 hours weekly of moderate- to vigorous-intensity aerobic activity such as swimming or biking. On a 10-point scale, where sitting is 0 and working as hard as you can is 10, moderate-intensity aerobic activity is a 5 or 6. It will make you breathe harder and your heart beat faster. You’ll also notice that you’ll be able to talk, but not sing the words to your favorite song. Vigorous-intensity activity is a 7 or 8 on this scale. Your heart rate will increase quite a bit and you’ll be breathing hard enough so that you won’t be able to say more than a few words without stopping to catch your breath.
2. Add muscle and bone strengthening activities using major muscle groups at least twice a week, such as lifting weights or yoga.
3. Make sure you ENJOY the activity.
4. Get yourself exercise companion – classes in your community, friends sharing same hobby, family members trying to be active with you, etc. Physical exercise time can be fun social time too.
5. Walk as much as possible. Take the stairs instead of the elevator whenever you can.

4. Spread out the activities into sessions of 10 minutes or more.
5. Start slowly and listen to your body. Do not push or stretch yourself too hard.

Source: http://www.modernseniormagazine.com/

7 TIPS TO KEEP SENIORS HAPPY AND HEALTHY

Taking care of seniors is a big task, and the more organized you are, the easier it will be. Here are some tips to help keep seniors healthy and happy.

Establish Mental Capabilities – Seniors age at different rates. Some continue to have very sharp memories into their later years, while others might start to slowly become forgetful. Understanding your loved one’s mental capacities can help you organize their daily lives much easier. It will also allow you to measure how much care they need.

Ask for Assistance – There is no reason that one individual should be responsible for taking care of a senior citizen at home. You should seek help from other family members, and it might be possible for friends to sit in occasionally. Taking care of the elderly can become a full-time responsibility, and unless you have help, you won’t be able to physically or mentally handle the job yourself.

Check on Day Care Programs – In most cases, you will probably have to work during the day, and this would be a good time to send your loved one to a senior day care program. Senior day care programs provide activities to seniors during a specific time each day. There are many activities for seniors, and it gives them a chance to interact and start friendships with other seniors, as well.

If a senior is healthy enough to stay at home, you should not try to force them to go every day, unless they wish. However, you will find that many seniors enjoy the companionship, and the activities keep their mind as sharp as a tack.

Meal Planning – Some seniors can be finicky eaters. They can also develop eating rituals. A friend’s great grandmother demanded (not asked) his grandmother to prepare friend chicken every Sunday. Your loved one might have the same requests. You should always do what you can to honor their requests or demands. However, make sure that they are getting a well-balanced diet, and try to keep as much variety to it as you can.

What Does the Senior Want – The best way to get started with caring for seniors is to establish what is important for them, and what they like or dislike. If you’ve been around a parent most of your life, you will already have a good idea about what makes them happy, and topics or activities that you should avoid. However, it’s best to hear it from the source. So, you should ask the senior what they most like and what they don’t like.

Plan a Weekly or Bi-Weekly Outing – Is there something that your loved one really likes to do outside of the house? It might be a hobby, such as fishing, bowling, or taking a stroll through the countryside. You should find the time to schedule these activities at least once every couple of weeks if you have the time. Seniors need to get out for some fresh air, too. It’s not necessary to always go to the same places, but the important part is that you are spending some quality time with them in an enjoyable setting.

Financial Planning – You will need to help take care of your loved one’s finances when they are not capable of doing it themselves. For long term economic planning, you might consider hiring an economic planner on a per-fee basis. The important thing is to keep their finances in order, because after a while, they could get out of hand.

Caring for seniors is a family effort. It will become much more difficult to do if you don’t have some other helping hands. Unlike most cultures in the world, Americans tend to place their elders in assisted care facilities, rather than take care of them at home. There are many reasons for this, including time restraints and costs. However, seniors are usually much happier at home with other family members, so your goal should be to keep them healthy and happy at home for as long as possible.

Source: http://seniorhealthcareadvice.com

Is Exercise Important in Health of the Elderly?

Benefits of exercise in disease prevention and progression cannot be overemphasized.
Regular physical activity and exercise can help manage or even prevent a variety of health problems in the elderly. 

Heart disease, high cholesterol, diabetes, osteoporosis, muscle weakness, certain cancers, depression, and stroke are some the common medical conditions which routine physical activity and effective exercising may greatly benefit the patient. 

Some of the numerous health benefits of exercise for seniors include:

• Weight maintenance and burning excess calories
• Improving the ratio of good cholesterol to bad cholesterol
• Building up physical endurance
• Optimizing health of the heart, lung, and vascular system
• Better delivery of oxygen and nutrients to tissues
• Maintaining bone and muscle health
• Reducing fall risks and arthritis
• Mood enhancement
• Better sleep quality and duration

Regular exercise 3-5 times a week for at least 30 minutes is strongly advised for seniors. An effective exercise is one which would increase the heart rate adequately to about 75% of maximum heart rate. A person's maximum heart rate is roughly calculated by subtracting age from the number 220.

Walking, swimming, and exercise machines are generally safe and can help achieve these goals. Balance exercises, flexibility exercises, and resistance exercises (weight lifting) can also be beneficial.

As a general precaution, if symptoms such as chest pain or tightness, shortness of breath, or fainting or dizziness occur during or after exercising, it is important for the individual to stop the exercise and notify their physician promptly.

Source: http://www.medicinenet.com/

Healthy Living Tips for Seniors

By: Laura Evans

If you are a senior, using healthy living tips can make all the difference in the quality of your life. Even small lifestyle changes can have a huge impact not only on your overall health, but how you perceive yourself.

Eat Healthy Foods
Having a low fat diet that consists of a variety of fruits, vegetables and whole grains along with lean meats and fish can help you feel better and control your weight. In addition, cut back on the pre-prepared processed foods that you eat and leave out the salt. Avoid alcohol and minimize the number of sugary deserts that you eat.

Make Small Changes
If you have poor eating habits, it may be harder for you to change your diet completely all at once. Make your changes is small steps. For example, substitute fresh fruit for desert instead of that piece of chocolate pie and go on from there.

Time to Quit
If you smoke, quit. Smoking is not only a health hazard, smoking turns your teeth yellow and contributes to the fine wrinkling on your face.

Get Regular Medical Checkups
Preventative medicine is important regardless of your age.

Exercise
If you are starting an exercise regime, do it slowly. You don't have to do a full 30 minutes all at once to reap health benefits. Break that thirty minutes into easier pieces of three 10 minute slots until you build up your strength. Exercise will help improve your cardiovascular system. If you have concerns, discuss an appropriate starting exercise program with your physician.

Variety
The key to successful exercising is variety. Walk with a friend. Take a tai chi chuan class. Lift weights, starting with the lightest weights first.

Work Your Mind and Body
Living isn't just about having a healthy body. You also need a healthy, challenged mind. Your life experiences and talents can be meaningful to others. Volunteer to mentor young business people or tutor college students. Read to children or visit hospitals. You can make a difference.

Source: http://www.life123.com