fitness

January 17, 2012

Top Fitness Tips for Older Adults

Exercising with dumbbells. Image Credit: Clip Art.

Fitness for adults ranks no. 3 in the Worldwide Survey of Fitness Trends for 2012. This just goes to show that seniors and older adults are finally ready to take their health seriously. Here are a few important fitness tips that can help older adults transitioning into a new lifestyle.

Get a check-up. This is absolutely important for older adults 50 years and up. A physician will assess your current state and make sure the heart and lungs are fit for exercise.
Focus on being consistent. A common trend among people who start exercising is to double their efforts at the start, only to stop exercising altogether a few weeks after. It would be much better for you to start slow and build your pace up.
Don’t let the past determine your future. Older adults should not let their inabilities and deficiencies in the past stop them from their fitness goals.
Stop if there’s pain. The popular saying “no pain, no gain” does not hold true for older adults. If exercising becomes too painful, then stopping is the only choice.
Look for a personal trainer. Older adults should look for someone who is willing to focus on their needs and is competent. Asking for a referral is a sure way to get one.
Don’t try to measure up. This isn’t exactly the best time to be competitive against a jogging or gym buddy who’s way ahead of you in terms of fitness and skill. Doing so will only endanger your own health.
Those who are early-to-rise better warm up. Study shows that those who exercise in the morning tend to have a higher injury rate. To avoid such, older adults should warm-up before exercising in the morning.
Try a variety of exercises. Older adults can explore a multitude of exercises—from biking to simply taking a quiet walk on the park. The limits are boundless!
Slowly increase your fitness and confidence skills. Repetition and practice using innovative accessible products such as grab bars can increase mobility and core muscle skills of older adults.

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January 9, 2012

Exercise Tips for Older Adults

Jimmy Carter jogging. Image Source: Public domain via Wikipedia.

It’s a new year and a time for resolutions. More than anything, isn’t it also a time to be thankful for the gift of full life? Among older adults, keeping a healthy mind and body should be a top priority. Exercise is one concrete way of achieving such goal.

With regular exercise, not only will one be able to keep a healthy, sound and mobile body, but also keep a life free from disabilities. Exercise is also good for older adults because it helps in regularizing one’s sleep patterns. Also, positive brain activity is encouraged by exercise—preventing illnesses like Alzheimer’s and high blood pressure.

If one of your life goals is to finally start exercising regularly, or if you’re already doing just that, here are some often forgotten tips you should keep in mind:

You should consult your physician to know if you are in good enough shape to take on regular exercise.
If you have mobility issues, look for a specialist or supervisor that can help you come up with a plan on getting healthy and fit with exercise. Your mobility issues should not stop you from your commitment to exercise regularly.
Exercising is better when you have a companion. Look for a fellow retiree who will keep you motivated and make sure you both don’t get thrown off schedule.
Come up with a plan of when to exercise regularly: three times a week is a good goal, but you can easily go beyond this if you’re feeling especially motivated.
Drink enough water while exercising. You should not dehydrate yourself as you exercise.
Having a healthy diet plan is complementary to an exercise plan. Also consult a dietician or health professional to discuss your fitness needs.
Be motivated and be active. Even the lesser mobile can make massive gains in physical activity and strength just by practice and repetition.

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Filed under Health and Mobility Tips
Tags: exercise, fitness, health, mobility, older adults

November 2, 2011

Important Physical Activity Tips for Older adults

Yoga. Image Source: Public Domain.

The Center for Disease Control and Prevention has just released information on how much physical activity older adults need in order to prevent health problems. By engaging in physical activity, the muscles of older adults can grow stronger and will help accomplish their daily activities without need of assistance.

According to CDC, the guidelines apply for those who are 65 years or older, as long as you have no limiting health conditions and are generally fit.

There are three possible options suggested by CDC:

1. A Moderate-intensity aerobic activity for 2 hours and 30 minutes (or 150 minutes) every week. A moderate intensity aerobic activity is a 5 or 6 on a scale of 0 to 10, where 0 involves a sedentary activity such as sitting and 10 involves a strenuous activity. An example of a moderate intensity aerobic activity is brisk walking.

On top of the moderate-intensity aerobic activity, seniors also need muscle-strengthening activities on at least 2 days a week, or more. The muscle-strengthening activities must be able to work all your major muscle groups, such as your legs, hips, chest, abdomen, shoulders, back, and abdomen. A few examples are yoga, gardening activities (digging, shoveling), push ups, sit ups, lifting weights, and working with resistance bands.

2. A one hour and 15 minutes (or 75 minutes) of vigorous-intensity aerobic activity every week. A vigorous-intensity activity is harder and more challenging than a moderate-intensity activity and is pegged at around 7 or 8 on the scale. The usual effect of this type of activity is hard breathing and not being able to say a couple of words without catching your breath.

Muscle-strengthening activities for at least two days a week is also required as a supplement to the aerobic activity.

3. A third option is to engage in an equal dose of moderate- and vigorous-intensity aerobic activity every week, coupled with muscle-strengthening activities on at least two days a week, working on your major muscle groups.

Of course, you don’t need to put all of your required 150 minutes or 75 minutes in one session. In fact, you can spread them throughout the week or even break them in smaller sessions throughout the day. Whatever works for you is fine, as long as you accomplish the required dosage in whichever option you choose.

Take note that an aerobic activity differs from muscle strengthening activities in that the former strengthens the heart and builds endurance among other essential qualities, while the latter builds muscle strength.

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Filed under Home safety tips for the elderly
Tags: Center for Disease Control and Prevention, fitness, health, older adults, physical activity