Benefits of Exercise for Older Adults

/in , ,

There is now no doubt about it. Exercise for older adults has many benefits. It was not too long ago (At least it does not seem that long ago!) back in the 1950’s when doctors felt strenuous exercise for older men and women would stress the heart and cause life threatening damage.

I even remember ads for Camel cigarettes that proudly proclaimed a majority of doctors smoked Camels and recommended them to their patients. A friend’s Mom smoked Kool cigarettes because her doctor said the menthol in the smoke would help her to breathe better when she had a cold!

exercise

 

Well we have come a long way Baby!

For the purpose of this article I am going to focus on strength training benefits for us old folks. Whether you use soup cans, weights, machines, resistance bands (my favorite) or body weight exercises. Strength training for senior men and women is critical if we want to live a vibrant and active retirement. In fact strength training more than any other exercise can turn back the hands of time.

So here are some of the benefits:

These are just a few reasons why senior men and women absolutely should be doing strength training exercises. Along with the above there are improvements in weight loss, arthritis and other chronic diseases. Plus being stronger and healthier helps you to fight off and or recover from illness or accidents.

It really does not matter how old you are or whether you are confined to a wheel chair or bed. Studies in a nursing homes among elderly men showed marked improvements after six months on a strength training program. Those who were using a walker we able to walk with a cane and some even without any assistance. Those who were in wheel chairs now were able to use a walker or cane!

Now obviously these were individuals who aliments were such that strength training could be of benefit and not individuals with conditions that made it impossible to walk. Although I maintain that as we study the effects of strength training on the elderly even seniors with conditions that made them permanently disabled can dramatically improve they lives.

So what are you waiting for? Check with your doctor and work with him on beginning a strength training program. There is a lot of information out there to help you, including my blog aching back blues. You can of course sign up with a gym and get a personal trainer or check with you local senior center or YMCA. Whatever it takes just do it! I promise you a few months from now you will be glad you did!

How to Keep Exercise and Strength Training Simple For Older Adults

/in , ,

Fitness and weight training does not have to be that difficult. For the older adult, those of us over 50, we can make big strides in our overall health, appearance, and strength with a simple strength training program.

You do not need fancy machines to get the results you require. Though there is some good equipment out on the market today that has its place in strength training, using old fashioned barbells and dumbbells will in my estimation get you the best results. There are cases where a machine may be easier for you to use or easier on your joints, however the machine does the balance work for you and does not apply the stress on smaller stabilizing muscles.

exercises

The stabilizer muscles that we have through out our body get weak as we age and are pressed into action when you are weight training with either a barbell or dumbbell. The stabilizers have to do the balance work that the weight machines do. If you want to build true functional strength that you can take with you each day no matter what the environment is then free weights will be the way to go.

There are hundreds of exercises out there that can be done for the human body however, when it comes to keeping it simple and yet productive I would recommend that you concentrate on the bench press, the dead-lift and the squat. There of course may be instances where these exercises will have to be modified somehow due to your level of fitness, previous injuries or other disabilities.

Maintaining a simple exercise program is easier to keep in place instead of multiple exercises as this can be time consuming. if you are just starting out, the three basic exercises mentioned will develop a good sound base for you to build upon.

You can later inject more exercises and isolate other muscle groups as you gain experience, get stronger and are confident in your form and technique.

To start with simple is better. Build your foundation by keeping your program very simple and working the large muscle groups like the chest, back, and thighs.

You can start with a program where you lift three times a week. this gives your body time to recuperate and adjust and get stronger.

Before starting a weight training program check with your doctor to get your medical clearance first.

Peak Pilates

How a Senior Workout Will Improve Your Health and Well-Being

/in , , ,

Regular exercise is a vital part of healthy living as a senior. It not only helps keep muscles in good condition, exercise also strengthens the body. Working out is also a fun way to meet new people, and a terrific method of weight loss.

Just like workouts designed for younger generations, senior workouts are beneficial to both the mind and the body.

senior

Senior workouts can be simple. There is no need for complex and difficult movements. There are some workout programs designed specifically for seniors, with slow-paced exercises that gently increase the heart rate and strengthen muscles gradually. Building and strengthening muscles makes the body stronger, and a strong body is the best protection against injuries from slips and falls.

There are a wide range of workout programs available for seniors. Most gyms and fitness centers offer senior exercise programs, as well as many senior centers. Home gym equipment can also be used, or one of the many exercise videos on the market. Some of the best exercises for seniors can be performed at home or at the park with no gym membership and little equipment.

Yoga and aerobics programs are excellent for seniors. These programs are offered at many gyms and fitness centers and are often designed just for seniors. There are also a number of videos available with senior yoga and aerobics workouts. Yoga is a great workout for stretching and extending the body, and is extremely relaxing as well. An aerobic workout, on the other hand, increases the heart rate and strengthens various muscles throughout the body.

Strength training workouts for seniors are equally beneficial and usually only require two to three days of working out each week. These workouts build and strengthen muscles, reducing the chance of injury from a fall, and improve balance. Some strength training programs focus on the entire body, while others target a specific set of muscles, like the arms or legs.

Walking is a terrific senior workout that can be done anytime and anywhere with no special equipment. Walking is a great way to spend time outdoors, it is also a wonderful workout for the heart. Brisk walking is the best way to strengthen muscles and raise the heart rate. To preserve energy, seniors may want to alternate between fast-paced, brisk walking and an easier stroll. Walking workouts can even be used by seniors who may have trouble walking by only going short distances, using a walker if needed, and by taking lots of breaks.

Not all senior workout programs involve exercise mats and stretching. There are many fun and enjoyable ways to stay active. Swimming, golfing, and even dancing are all ways for seniors to stay fit. There are many ways to make senior workouts exciting. Planning group fitness activities is a great way for seniors to interact socially as well as exercise.

Before beginning any type of senior workout program, always consult with a doctor first. Safety should be the primary concern, so follow the doctor’s orders and adhere to any necessary precautions he may recommend.

Physical Yoga Practice for Active Seniors

/in , , ,

An active lifestyle is one of the keys to a long life. In our elder years, it is important to keep moving in order to enjoy the wonderful essence of life. Yoga is a fantastic activity for seniors, as it is low impact, promotes overall wellness, and can be modified to suit the mobility of any practitioner.

If you have been practicing Yoga for many years, you will see your youth extended, and your ability to practice is mildly affected as you age. Even if you are well into your senior years, and have never stepped foot on Yoga mat, it is never too late to start a healthy habit (though it is important to follow your body’s own pace).

active

Yoga is especially beneficial for seniors because it caters to many of their special health needs. In some cases, Yoga is useful because it helps ease the pains caused by arthritis and limited mobility. It improves balance and stability, reducing the chance of falls.

When practiced regularly, Yoga also is known to lower blood pressure. Yoga classes, geared toward seniors, can also help them establish a sense of community with one another and adopt a better outlook on life.

If a senior is a beginner to Yoga, it is best to start off slow, and go at his or her own pace. There is no need to try to push the body to do something that it has not been trained to do before. Applying force in Yoga can cause problems, regardless of a student’s age. It is always wise to move through the poses slowly and gently. Adjust the intensity, and time, held in a pose, to meet the body’s unique demands. Some of the best poses for seniors to try are relaxing, restorative, and gentle stretching postures. The corpse pose (Savasana) is great because it promotes relaxation and healthy blood flow.

Table, Cat, and Cow poses connect one’s breathing to body movements and can be very beneficial to seniors, as well. Pose of a Child is another relaxing posture, which is good for everyone. If mobility is a big issue, Chair Yoga might be the right style to choose. With Yoga practice, at a studio or senior center, students will bring their practice home.

This is time to try some gentle postures, flows, meditation, and breathing exercises (pranayama). Each of us has different expectations from Yoga practice, and seniors are no different. Senior Yoga students tend to have a deep appreciation for being pain free, keeping the mind active, energizing the body, and experiencing complete wellbeing.

With a little help from Yoga, and a positive state of mind, each of us can get the best quality life out of our golden years. Remember, it is never too late to create a healthy lifestyle, stimulate the mind, and tone a healthier body. Yoga practice for active seniors is “the icing on the cake.”

Yoga | Wonderfully Fit

Beginning Yoga Classes for Seniors

/in , , ,

Over millions of seniors, age 60 and older, are practicing yoga today across the globe, according to a study conducted by yoga journal. This is not a surprise indeed as this exercising system has several benefits attached to it for people of all age groups.

Yoga is reckoned as the non-competitive and gentle method of meditation and exercise that is suitable for all age groups, even seniors can enjoy the benefits offered by this exercising system.

yoga

Features

The beginning yoga session for seniors is similar to the general beginning yoga for all. However, there are some differences in the classes offered to the seniors. The classes for seniors have modifications to postures that help the seniors to practice the postures easily and work within their physical abilities. The classes designed for seniors usually have less intense poses that focus on building strength in seniors. The classes for seniors comprise more time for warming up and additional time for mediation and breathing techniques are the prime focus on the classes for seniors.

Benefits

There are many benefits associated with this exercising system for seniors. This form of art can be practiced by anyone and at any level. The postures are modified for the seniors according to their health condition and physical ability. There are some postures that can improve flexibility in seniors and these special postures can be very helpful for seniors experiencing stiffness. There are many seniors who are suffering from depression and they find this exercising system quite helpful to alleviate the stress level and depression.

This exercising system is also very helpful for seniors who are suffering from the health conditions associated with aging including cholesterol levels, energy levels, blood pressure, bone weakness, blood sugar levels, and back pain. With regular practice of this exercising system seniors can also prevent diabetes, weight problems, strokes and heart diseases.

Types

According to Yoga Journal, there are some specific postures designed for senior practitioners and these postures focus on improving flexibility, strength and balance. Some of senior yoga classes also comprise backward and forward bends and twists. Corpse postures, Cross-legged Postures and Mountain Postures are the basic postures that are suggested to senior practitioners.

Warning

Although this exercising system is gentle in nature, but there are some postures that can be too intense for senior practitioners. So, it is always suggested to consult your doctor before starting any yoga program. The selection of postures must be done according to the body and physical condition. Some of the yoga studios make use of props to assist the senior practitioner in performing diverse postures. The studios make use of chair for seniors, instead of practicing on floor. So, you must enroll in yoga studio that specializes in offering yoga classes for seniors.

Yoga Series

Gentle Stretching for Increased Flexibility (Senior Yoga)

/in , ,

Many senior citizens find that their mobility, flexibility and body strength has certain limitations. This can be due to injuries, the aging process, arthritis and other health conditions. There is also in some people a fear of falling and concern of the recovery involved in breaking a hip.

On the other side of things, many elderly people have more free time and wish to increase their blood circulation, range of motion and stay in shape. Women are advised by their physicians to exercise to help with bone density. Exercise is also advised for heart health and to maintain blood pressure levels.

yoga

Fortunately, there are forms of yoga that help one stay active yet take into account some of the limitations that many people have. Senior yoga classes can include restorative yoga, gentle yoga and chair sessions. Breathing, relaxation, gentle stretching and body strengthening are part of the classes, but done much less vigorously than ashtanga or other types of classes. Of course, in any yoga class, one can modify the movements and do them in accord with one’s own circumstance.

It is important to not spend the days only in sedentary living but to continue some type of physical activity routine unless your doctor advises against it. Not only is this important physically, but mentally it is very encouraging and lifting to the spirit to be able to do some physical movements that might have seemed impossible. Senior yoga classes also are a social setting where friendships can be built and new interactions broadened.

Some people feel cautious of trying yoga because some of the postures or asanas can appear to be contorted or required developed balancing skills. Yoga for seniors classes are taught with modifications so that people with any degree of flexibility can join in. The teacher will discuss with students how to adapt poses for various conditions and situations so that you are comfortable and still challenge yourself.

Yoga and the Elderly

/in , ,

Yoga is ideal for people of all ages, but particularly for seniors for a number of reasons. Because yoga is not a purely physical practice, there is flexibility to adapt one’s practice to meet one’s needs.  This is a significant factor why yoga has become so popular with seniors.

In short,  there IS a yoga practice available to you, no matter your age, nor your physical limitations. And with the boon in senior specific classes available,  there’s never been a better time for seniors to discover yoga.

yoga

Low Impact

The first is that in most cases, yoga is low impact. Hatha, Kundalini and Vinyasa yoga are all good examples of low-impact yoga that can be done safely even by complete beginners.

Increased Strength and Flexibility

A second reason is how much yoga can improve strength, flexibility and stability. This means less risk of slips, trips and falls, which can cause bones to break and even be life-threatening due to complications such as blood clots in the legs and pneumonia from inactivity.

Being more mobile and flexible also means greater independence well into your senior years. After all, it’s not just about how long we live, but the quality of life we enjoy as well. Staying fit and active is one of the best ways to care for your health, especially if you are a caregiver for an older relative or partner, have grandchildren and so on.

A Mental Workout

Yoga is also great for mental fitness. It improves mood, focus and concentration, especially in relation to the types of yoga which include meditation as part of their routines. Two such types are Hatha, the origin of all yogas, and Kundalini yoga. Kundalini yoga was formed in the 5th century AD to work on the energy centers of the body, known as the chakras in traditional Indian medicine (Ayurvedic medicine).

Increased Mobility

One of the biggest health challenges for the elderly tends to be pain and stiffness, such as that of arthritis. If we feel pain when we work out, we avoid working out. However, the less we move, the stiffer we become and the more pain we suffer. So we work out even less, leading to a vicious cycle of pain, stiffness and lack of exercise that can leave many people house-bound or even chair-bound when they could be out making the most of their golden years.

Starting Safely

As with all forms of exercise, it is important to start safely and sensibly through slowly adding activity to your day and not trying to overdo things. For this reason, certain types of yoga such as Bikram and Ashtanga are not a good idea. Bikram, known as hot yoga, is not just physically demanding – it is also known as hot yoga because of the roasting conditions in the studio, with temperatures often reaching 100F or more. This can lead to dehydration and a severe strain for anyone who has heart health issues.

Ashtanga has seven levels, a basic one and six more of gradually increasing difficulty. The fact that few practitioners have ever reached the most advanced levels will give you an idea of how demanding this yoga can be.

Finding the Right Studio for You

If you live in a moderately large urban area, chances are you have more than one studio close by to choose from. Many will offer free introductory lessons so you can try the yoga and see the studio for yourself. Many studios also offer discounted lessons or unlimited classes as part of a reasonably priced monthly membership.

You will naturally wish to focus on the classes themselves and how much health benefit you think you will get from them. Other important considerations in relation to choosing the right studio for you will be the skills, qualifications and experience of the teacher’s. Some specialize in yoga for seniors.

Check out an introductory class near you and see what a difference it can make to your health.

Fitness Tips for Senior Citizens

/in , ,

As senior citizens get older it is very important to stay active in order to maintain overall health. Some of you cannot exercise like you use to, but you can still workout and keep safe at the same time. Here are some tips to help you.

I recommend checking with your doctor if you have not worked out in over a year. It is wise to get a check up once a year any way, so while your there ask about an exercise program.

senior citizens

It is important to do something that you enjoy when thinking about a fitness plan. It could be lifting weights or walking on a treadmill. Any exercise is better than nothing at all. I find that seniors love to workout provided that the exercise routines are fun.

Most seniors like to workout with a trainer or a partner. I feel the reason for this is that they feel comfortable with someone helping them with their exercises. If it makes them train harder and safer then it’s great for them.

Some seniors nowadays are in such good shape they can help me workout. I’m always amazed at what some senior citizens can do in a gym. Quite a few of them are still very strong and muscular. I can only hope that I will be in that good of shape.

If you never worked out or starting to get back into the swing of things. I would start off very slow at first. The individual does not want to hurt themselves right off the starting block. Take your time and the strength and endurance will come back gradually. You will have some muscle soreness when starting off. Just don’t overdo it at first. The body has ways to overcome muscle soreness with rest and proper nutrition.

Starting out a fitness plan for senior citizens, I would recommend setting some short- term goals to get going. It could be something like walking a block. Walking on the treadmill, or even lifting some light weights. The more goals you set the more likely the person will keep exercising and making progress.

Please make sure you stay hydrated by drinking water throughout your workouts. Staying hydrated will also help if you suffer from cramping.

Also please make sure you have good fitted sneakers. It’s very important for your safety to have a nice pair of sneakers.

Please stretch before and after you exercise. Your body will love this and prevent injuries. As we get older our joints and ligaments shorten, so stretching helps to elongate the muscle.

As senior citizens it is wise to start a fitness routine in order to maintain a healthy body and mind. It won’t take long once you have a fitness plan to see great results.

Firm Up Flabby Arms (Fitness for Seniors)

/in , ,

Everyone needs to partake in some type of physical activity. It doesn’t matter what your size or age is, you need to exercise. Fitness for seniors is especially important because once the human body reaches a certain age, it needs extra care, particularly where the muscles are concerned.

There are a lot of people in this world with flabby arms. The great thing about it is that they’re not difficult to get rid of. Seniors usually develop flabby arms from not being active. The flab that hangs from the arms is undeveloped muscle and sometimes, it can also be fat.

flabby arms

Before working on toning up flabby arms, seniors must first participate in some sort of low-impact to moderate cardiovascular workout. All fitness for seniors should include at least three days per week of 30 minute-walks, jogs, aerobics, swimming, etc.

It’s important to mix up the intensity and types of cardiovascular workouts. For one, mixing it up helps prevent workouts from becoming boring. It also helps to make sure that the whole body is targeted. Mixing up the intensity burns more fat and contributes to less flab around the arms. Without some sort of cardio, there won’t be any fat burning.

Getting involved in cardio also helps prepare the body for lifting weights and other forms of working out. Fitness for seniors should include a warmup, stretch, some weight-lifting, and then another stretch. Once the warmup is complete, the next step is to stretch for about 10 minutes. This will help to prevent injury.

After stretching is complete, then it’s time to start lifting weights and toning up the arms. A good exercise for seniors to firm up flabby arms is the triceps extension. This exercise involves lowering a light weight behind your head slowly and then lifting it up, and lowering again.

Fitness for seniors should be as comfortable as possible. The triceps extension can be performed standing up, sitting down, or lying down. You also may want to consider alternating to keep it interesting and make sure that your muscles are targeted from all angles. Try to do about 3 to 4 sets, twice per week.

Perform the exercises really slow and do not forget to breathe as you are performing the movements. If you start to feel like you are straining, you probably are. If so, then stop immediately and begin stretching very slowly and carefully.

After the workout is complete, stretch for about 5 to 10 more minutes. If you feel like it, try to hop on an exercise bike or walk for a few minutes on the treadmill. This will help to cool your body down and make you feel better once the workout is complete.

The most important thing to know about fitness for seniors is that it should be practiced. The more you exercise, the better you will feel. By working out the body, you strengthen your heart and your immune system. Lifting weights helps to burn fat, tone muscle, and protect the joints, which is particularly important for seniors. Make sure to work out at least three times per week, and you should be able to see some fairly quick results.

Workout Tips – Senior Citizens Should Still Workout

/in , ,

As you grow older, staying fit and healthy is more important than ever before as a senior citizen. By following an active lifestyle and working out regularly, you will definitely take care of your health and increase stamina. The suggestions listed here will present some handy fitness strategies for a senior.

Growing older doesn’t mean you have to stop working out. In fact tons of senior citizens are becoming more active than ever. They might have to start making small changes in the way they go about exercising.

senior

Always putting safety first and foremost. Senior citizens should workout and can do all the exercises of younger people. This includes, weightlifting, yoga, running, cardio and aerobics.

Seniors have to exercise and build muscle to prevent bone mass loss. The longer the person puts off working out the more chances of developing osteoporosis and other ailments. To prevent loss of strength the individual should do some form of strength training and incorporate some cardio for stamina. Cardio exercise also keeps the heart healthy. Yoga is also a great exercise for seniors. It helps with balance and flexibility.

Joining a senior class at a local gym is a very good for you. Not only will it help the person to get into shape, but help make new friends to workout with. The more people you can find to exercise the more fun the class is going to be. There are more senior classes opening up than ever before. Enjoy this time and workout hard. You’re body will reward you with increased energy and more stamina.

People have to realize that walking is one of the best exercises you can do. Walking costs nothing but the time and effort that the person puts forth. It’s one exercise that can help almost all seniors. Anyone can do it, and for the most part there is not much stress on the joints. Walking outside, walking on the treadmill, and walking on trails offer you lots of options. Try to walk a minimum of twenty minutes a day, one hour maximum. The more the individual walks, the more likely they are going to see positive results.

Swimming for senior citizens is very helpful for joints and tendons. Low impact swimming also aids in muscle recovery and healing. Senior classes normally offer swimming and most people love the benefits and feeling after a nice swim. The amount or swimming is totally up to the person. I have seen many seniors swimming laps in the pool, so for a good workout maybe start with one or two laps and work up from there.

As we get older it’s even more important to take care of your body. Yes it is true seniors do get some aches and pains from time to time. That should not stop the person from being active. Keep striving everyday to exercise to fight of disease and to feel great.