Senior Workout and Fitness Tips

It's too late to get older, so it's hard to get started.

There are many reasons why we tend to slow down and sit more as we age. It may be due to health problems, weight or pain problems, or worry about falls. Or I think exercise is not just for you. However, with age, an active lifestyle is becoming more important to health. Moving will help increase energy, maintain independence, protect the heart, and manage weight, as well as symptoms of illness or pain. And regular exercise is good for your mind, mood, and memory. Regardless of your age or current physical condition, these tips can show you a simple and enjoyable way to improve your health and outlook more actively.

What are the benefits of exercise for the elderly?

According to a recent Swedish study, physical activity is the most important factor during your longevity, adding extra years to your life, even if you don't start exercising until longevity. But being active isn't just adding years to your life, it's about adding life to your life. Not only do you look less visible when you exercise, but you can also experience a sharper, more energetic and well-being sensation.

Physical health benefits

It helps to maintain or lose weight. Maintaining a healthy weight is difficult, as metabolism slows down naturally with age. Exercise promotes metabolism and increases muscle mass, which helps burn more calories.

Reduce the effects of diseases and chronic diseases. People who exercise tend to have improved immune and digestive functions, blood pressure and bone density, and a reduced risk of Alzheimer's disease, diabetes, obesity, heart disease, osteoporosis and certain cancers.

Improve mobility, flexibility and balance. Exercise improves strength, flexibility and posture to help balance, adjust and reduce the risk of falls. Strength training also helps relieve symptoms of chronic symptoms such as arthritis.

Mental health benefits

Improves sleep. Sleep quality is essential to your overall health. Regular activities can help you fall asleep faster, wake you deeper, and feel more energetic and refreshed.

It increases mood and confidence. Exercise is a huge stress reliever and the generated endorphins actually help reduce sadness, depression or anxiety. Feeling natural and active helps build confidence.

Does an amazing job on the brain. Activities like Sudoku or crossword puzzles can help maintain brain activity, but have little beneficial effect of exercise on the brain. It helps with a variety of brain functions such as multitasking and creativity and can help prevent memory loss, cognitive decline and dementia. Actively active can slow the progression of brain diseases such as Alzheimer's disease.

Overcoming obstacles by age group

Starting or maintaining a regular exercise routine can be difficult for all ages, and it's not as easy as you get older. You may be disappointed by health problems, pain and pain, or concerns about injury or falls. If you have never exercised before, you may not know where to start, or you may think that you are too old or frail. And when you are young, you may not be able to meet standards. Or you might think exercise is boring.+

These may seem like a good reason to slow down and use them more easily as you get older, but this is a better reason to move. Being more active can help revitalize your mood, help relieve stress, manage symptoms of illness and pain, and improve your overall sense of well-being. And getting rewarded for workouts doesn't have to include heavy workouts or trips to the gym. You can benefit from adding more exercise and activities to your life in a small amount of ways. Regardless of your age or physical condition, it's never too late to move your body, improve health and outlook, and grow your age.

6 myths about activity and aging

Myth 1: There is no point in exercising. I'm going to get old anyway.

Things: Regular physical activity helps you look and feel younger and stay longer independently. It also lowers your risk for various conditions including Alzheimer's and dementia, heart disease, diabetes, certain cancers, high blood pressure and obesity. And the mood benefits of exercise are the same as at the age of 70 or 80, as at the age of 20 or 30.

Myth 2: Exercise is in danger of knocking me down.

Things: Regular exercise builds strength and stamina to prevent bone mass loss and improves balance, actually reducing the risk of falling.

Myth 3: So disappointing I can never be an athlete of the past.

Things: Changes in hormones, metabolism, bone density, and muscle mass mean that strength and performance levels inevitably drop with age, but that doesn't mean that physical activity can't help you achieve or improve health. The key is to set a lifestyle goal that fits your age. And remember: sedentary lifestyles have a much greater impact on motor skills than biological aging.

Myth 4: You can't start exercising too long.

Things: Too old to move and improve health. In fact, later living adults are often physically and mentally better than younger ones. If you've never exercised before, or have been exercising for a long time, you won't get caught by yourself with athletic injuries like those you might experience later, as many exercisers will experience later. In other words, there aren't many miles on the watch, so you can get rewarded quickly. Just start with a smooth activity and stack up there.

Myth 5: I cannot exercise because I am incompetent.

Things: People tied to chairs face special challenges, but you can use aerobic chairs, yoga chairs, and tai chi chairs to stretch and stretch light weights to broaden your range of motion, improve strength and flexibility, and promote cardiovascular health . Many swimming pools have wheelchair access, and there are also exercise programs for wheelchairs, such as basketball.

Myth 6: I have too much or too much pain and pain.

Things: Moving can help manage pain and improve strength and confidence. Older people find that regular activity not only prevents the decrease in strength and vitality that comes with age, but actually improves. The key is to start smoothly

What if you hate exercising?

If you are afraid of exercise, you are not alone. However, you don't have to exercise every time you sweat or until your muscles hurt. Think about how you can incorporate them into the activities and exercise routines you enjoy :

Listen to music or audiobooks while increasing weights.

Window shopping while walking cockroach in mall.

Be competitive while playing tennis.

Take pictures of nature hiking.

Meet new people in yoga classes or fitness centers.

Watch your favorite movies or TV shows on the treadmill.

Instead of having coffee and talking to friends, chat while walking, stretching, or training your strength.

Walk the golf course instead of using a cart.

Walk or play with your puppy. If you don't have a dog, walk the dog in your neighbor's house or offer a volunteer at a pet shelter or rescue team

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If you are under stress, run, walk or bike. See how you feel better later.

Find an exercise buddy, someone you truly enjoy in your company, and try activities you've never tried before. You can find what you like. In the worst case, I had time with a good friend.

Planning a balanced workout

Staying active is not science. Remember that mixing different types of physical activity can help keep your workouts fun and improve your overall health. The key is to find activities that you enjoy based on four basic elements. these are:

1: Balance

What it is: Whether it's fixed or moving around, it stands and maintains stability. Try yoga, tai chi and posture exercises to get a sense of balance.

Why is it good for you? Improve walking balance, posture and quality. Reduces the risk of falling and fear of falling.

2: Martial Arts

What it is: Use large muscle groups in rhythmic movements for a period of time. Martial arts exercises cause a heartbeat and may slow your breathing slightly. Includes walking, climbing stairs, swimming, hiking, biking, rowing, tennis and dancing.

Why is it good for you? It reduces fatigue and shortness of breath. Improves independence by improving endurance for daily activities such as walking, house cleaning and errands.

3: strength and power training

What it is: build muscle with repetitive movements using weight, mechanical, free weight or the weight of an elastic band or external resistance. Strength training is strength training that is often performed at a faster rate that increases strength and response time.

Why is it good for you? Strength training helps to prevent bone collapse, build muscle, and balance. It is important to stay active and avoid falls. Strength training can prevent falls by, for example, speeding up while crossing the street, allowing you to react quickly if you start traveling or lose balance. The power and strength of the building helps you stay independent and make your daily life easier, like opening a bottle, coming in a car, and lifting objects.

4: flexibility

What it is: Challenge your body's ability to move freely through a full range of movements. This can be done through fixed stretches and stretches that include flexing muscles and joints and less injured exercise. Yoga is a great way to improve flexibility.

Why is it good for you? It helps keep your body flexible and broaden your range of motion for common physical activities such as looking back while driving, tying your shoes, shampooing your hair, and playing with your grandchildren.

Types of activities beneficial to the elderly

walking. Walking is the perfect way to start exercising. No special equipment is needed, except for a pair of comfortable shoes, and you can do it anywhere.

Senior sports or fitness classes. Motivate while providing a place to have fun, relieve stress and meet friends.

Water aerobics and water sports. Exercising in water reduces stress and strain on the joints of the body.

yoga. It combines a series of poses and breathing. Moving through poses helps improve strength, flexibility and balance, and can be applied to any level.

Tai Chi and Qi Gong. An exercise system inspired by martial arts that increase balance and strength. Classes for seniors are often offered at the local YMCA or community center.

Getting started safely

Being active is the healthiest decision you make when you get older, but it's important to be safe.

Obtain medical clearance Talk to your doctor before starting an exercise program. Especially if you already have symptoms. Ask if there are any activities to avoid.

Consider health problems. Keep in mind the effects of ongoing health problems on your workouts. For example, diabetics may need to adjust the timing of medication and meal planning when scheduling exercise.

Listen to your body. Exercise should never hurt or feel bad. If you feel dizzy or have shortness of breath, chest pain or tightness, cold sweating, or pain, stop exercising immediately and consult a doctor. And if the joints are red, swollen, or softened, the best way to treat the injury is to avoid it from scratch. If you regularly experience pain or discomfort after exercise, try exercising for less time and exercise more often during the day.

Start slowly and stack steadily. If you haven't been in a while for a while, build a little exercise program. Try to exercise 10 minutes twice a day. Or choose one class each week. If you are concerned about falling or have persistent heart problems, start with a comfortable chair workout and slowly increase your body condition and confidence.

Prevent injury and discomfort Keep warm-up, cooling and water convenient.

Force your workout schedule to become a habit for at least 3 to 4 weeks. It will be much easier if you discover the activities you enjoy.

Experiment with mindfulness. Instead of zoning when exercising, focus on how your body feels when you move: the rhythm of your breath, the movement of your feet, and the flexion of your muscles. Running mindfulness improves your physical condition faster, relieves stress and anxiety, and increases your chances of avoiding accidents or injuries.

If you have an injury, disability, weight problem or diabetes...

You may struggle with mobility issues by adopting a creative approach, but you can find ways to overcome physical limitations, have fun, and improve your health and wellbeing.

Supporting activity levels with the right meal

Diet and exercise can have important effects on energy, mood and health. Many older adults do not get enough high-quality protein despite the evidence that they actually need more than young people to maintain energy levels, reduce muscle mass, promote recovery from disease and injury, and support overall health. Seniors without kidney disease or diabetes should aim for about 0.5 grams of protein per pound of body weight.

Instead of relying solely on meat, such as fish, poultry, beans, and eggs, change your protein source.

Reduce the amount of processed carbohydrates (pastries, cakes, pizzas, cookies and chips) consumed and replace them with high quality protein.

Snack nuts and seeds instead of chips. Replace the baked dessert with Greek yogurt and replace the slice of pizza with grilled chicken breast and soybean oil.

Motivational advice

It seems easy to get frustrated when a disease, injury or weather change interrupts your daily life and seems to go back to the square again. But there is a way to stay motivated when life's challenges are interrupted.

Focusing on short-term goals, it can take longer to achieve, such as increasing mood and energy levels and reducing stress, rather than goals like weight loss.

Rewarding yourself Appears simply on the day you've successfully completed an exercise, have a new workout goal, or are tempted to flee an activity plan. Choose what you expect. But don't allow yourself until you're done exercising, such as drinking a hot tub or your favorite coffee.

Keep a log. Writing an activity in a workout journal not only takes responsibility, but also awakens achievement.

get support. Exercise with friends or family to encourage and motivate each other

How can you adapt when there are routine changes?

You are on vacation

Many hotels have a fitness center. Bring sportswear or equipment (resistance bands, swimwear or sneakers).

Rather than going out and seeing on a sightseeing bus, you can see the sights on foot.

Caring for a bad spouse takes too much time.

Exercise with exercise videos when your spouse is napping.

Ask your family or friends to come and go for a walk.

Your usual exercise buddy leaves.

Let's walk to another friend every day.

Reach other elderly people in your area. Many people are on the same boat, so be a person who can break the ice.

Join a workout class at a community center or senior center. This is a great way to meet other active people.

Go to the new community.

Check out the new neighborhood's fitness centers, parks, community websites and recreational associations.

Find activities that fit your interests and abilities.

The disease stops acting for weeks.

Wait until you are in a good mood and start the activity again.

Gradually return to the previous level of activity.

You are recovering from an injury or surgery.

Talk to your doctor about specific exercises and activities you can safely do.

When you get stronger, start slowly and gradually increase your activity level.