Six Exercise Tips for the Over Fifties…

Everyone should get some regular exercise, and is especially important for people over 50. As we age, the risk of serious health problems increases.

Seniors need to be more aware of the risks of exercise, too. Older joints are more prone to swelling and arthritis, and bones can be more brittle. You can get plenty of exercise, and do it safely as long as you keep a few fitness tips in mind.

1) Look for fun, low-impact exercises to minimize stress on the joints like the knees, hips, elbows and ankles.


2) Look for exercises that increase flexibility and strength. Stretching is low-impact and can help with balance and flexibility, as well.

3) Don’t forget strength training. You don’t have to pump iron to get in a good strength training workout. Resistance bands are great, used while just sitting in a chair, they can increase strength and flexibility.


4) Dancing can be fun and great exercise as long as you avoid jumping and any twisting movements. If you’re working out with a DVD or in a class, simply don’t jump when the instructor does.


5) Most exercises can be adapted to be lower-impact if you find you enjoy a particular movement. A crosstrainer or recumbent bike are ideal training aids and can actually be a great, safe workout if used properly.


6) Consider water aerobics and exercise. This is one of the most low-impact forms of exercise available. The buoyancy of the water cushions the joints and makes the movements smooth. Gentle swimming is really good for your flexibility.



Source: http://homegymuk.com/

7 Different Types of Exercises for Senior Citizens

By : Julian Hooks

Whoever said that exercising is just for the young? Exercising is important for everyone, even for senior citizens. Although the exercises cannot be as strenuous and hard care as those for the young, they still have workout routines that will fit them just right. Here are 7 different types of exercises for senior citizens that are safe and could get their blood circulating.

1. Yoga

Yoga can be an excellent source of exercise because it is stress relieving and is a full body workout. For senior citizens, the yoga sessions should be easier compared to yoga for the young. It is a great way to develop core power, lengthening and also strengthening muscles and also a moderate level of cardio activity which gets the heart pumping. Senior citizens should engage in yoga sessions that have low-impact movements and positions so that they can achieve each position.

2. Swimming

Swimming is called to be the ultimate full body workout for all ages. Since it does not require weights it is another ideal workout for senior citizens. It could possible help in strengthening core muscles, arms, legs and glutes. Since it is a low-impact option, it is great for those senior citizens that have chronic back problems. Make sure that seniors are placed in water that are not too deep, most preferably in a water depth that they can still stand in so they are not at risk for drowning.

3. Walking

This is one of the easiest exercises that seniors can engage in. Since they can do it pretty much anywhere they are, like their neighbourhood, the park and the mall, they can benefit from just 20 to 30 minutes a day of walking. Besides a good workout for their heart, they can also catch some fresh air.

4. Biking

For seniors that love biking, it can also be another great workout for them. It is also a low-impact option which works the legs and glutes. They can go slower in pace if they feel tired and go faster if they want to increase in speed.

Here a few useful resources!

5. Dancing

Dancing can be another wonderful workout for those seniors who want to let loose. Dancing can be a free activity and can be done at home with just some music or dancing can be a paid workout at dance studios. Whatever option, dancing is a great way to increase the heart rate and get in some cardio exercise for seniors.

6. Running

Since running is a little more intense compared to the other physical activities mentioned, for those seniors that can still tolerate this exercise, then they should definitely continue. But they should keep in mind to run in shorter distances and in well-lit places so that they can stay away from injuries from their surroundings. It is still an excellent cardio workout even for 15 to 20 minutes a day.

7. Pilates

For those seniors that have knowledge and experience on Pilates, it is a great strength training workout that focuses on core muscles such as the abdominal muscles and back muscles. The thing to remember is that as people age, there should be investment in smarter efforts to maintaining core muscles to stay away from certain aging conditions. Pilates is one of the best options in preserving core muscles even as senior citizens.

Source: http://www.retirementforseniors.com/

6 Tips for Exercising Seniors

Exercise is benefits people of all ages. It’s especially important for seniors who can enjoy its many benefits. Before getting started, you should learn how to exercise safely.

The American Academy of Orthopedic Surgeons offers these recommendations to help seniors get started:

1) Gradually increase your aerobic workouts, and add variety to your routine.

2) Practice flexibility exercises, stretching slowly, gently and within your comfort level.

3) Practice strength training exercises, but under the guidance of your doctor, physical therapist or fitness professional.

4) Practice relaxation techniques to reduce stress and lower blood pressure.

5) Drink plenty of water each day.

6) Snack often throughout the day, and stick to light dinners.

Source: http://www.brightstarcare.com

Senior Exercise Tips

Getting in a good workout doesn’t have to mean hitting the gym and lifting weights. For seniors, it’s all about adding movement and activity to your life, which will benefit overall wellness. In fact, regular exercise lowers your risk for a plethora of conditions, including Alzheimer’s and dementia, heart disease, diabetes, colon cancer, high blood pressure, and obesity. But if you’re unsure or nervous how to start a fitness routine, check out these tips:

1. Consult a doctor: Get an overall exam to find out what areas you should work out, as well as any exercises that you should avoid. For example, if you have thin bones, your doctor might recommend light weight training. You doctor will also help you consider health concerns that might affect your workouts. Diabetics, for example, may need to adjust meal plans and medication when setting a fitness schedule.
2. Start slow: If you have been inactive for an extended period of time, you will need to build up your endurance and strength. Build up your routine little by little, like working out 10 minutes at a time, twice per day.
3. Stick to a plan: You should work out 20 to 30 minutes per day, two to three times a week. This workout should include a warm up, light aerobic activity, followed by a weight-bearing exercise of some sort. Set goals for yourself, like increasing the amount of weight you use.
4. Remember to stretch: This is especially important if you have arthritis, as regular stretching will help you retain a range of motion, as well as make your joints feel better. Try movements like shoulder circles, neck rolls, and leg swings.
5. Listen to your body: Above all, your body will let you know when you are pushing it too hard. If you feel any sudden pain or shortness of breath, stop exercising and rest (and call your doctor if it becomes difficult to breathe).
6. Switch it up: The same exercises day after day get dull at any age. Incorporate some variety into your routine, like adding a water aerobics class or yoga. Invite a friend to come with you, as exercise is always more fun with a friend.

Source: http://www.coolsavings.com/

Encourage seniors to exercise to improve health

Seniors may sometimes believe that decreased physical ability is an inevitable result of aging. However, according to the National Institutes of Health's Senior Health department, staying active will not only allow older individuals to stay healthier, they will also be able to enjoy a better lifestyle. As such, caregivers using the best home care software should encourage their patients to exercise.

Caregivers should remind patients that aging does not mean a decreased quality of life. The NIH stated that one of the healthiest things that seniors can do is to stay active. In fact, when it comes to exercise, even moderate levels have their benefits, including a better sense of independence. Furthermore, the group noted that those with diseases and disabilities may be able to improve their health through exercise.

Find a good routine
Exercise routines will range from patient to patient, depending on ability and willingness. Ask the older person to speak to their doctor about good exercises they can do in their spare time. Their primary care physicians will be more familiar with their health and may be able to recommend exercises that are especially beneficial for conditions they may have. Once you know which routines are the best, encourage the patient to take them up. 

For older individuals, fall prevention exercises are important for health and safety. There are many techniques that patients can use to improve their strength. Remember to keep an eye on the patient and provide assistance if necessary. 

If a patient is adverse to the idea of exercising for any reason, remind him or her that even something as simple as a leisurely walk has benefits. The U.S. Centers for Disease Control and Prevention pointed out that walking is a moderately intense activity that can have significant health benefits for older individuals. Encouraging patients to exercise daily will help guide them to a healthier lifestyle.

Alternatively, if the patient enjoys the company of others closer to their age group, look for local senior community centers, which will likely offer weekly exercise classes. Bringing patients to these locations will take the responsibility of leading the exercises out of your hands, and give them plenty of others to socialize with. Additionally, senior community centers often offer various activities and events that can engage patients. 

Home care does not have to mean staying at home. Daily exercising has many results that will benefit seniors and their family members and caregivers.