Night cramps are common in seniors: You may be familiar with the often intense pain that accompanies the sudden, involuntary spasm in your calf muscles. Robert Turner, PT, OCS, a board-certified orthopedic specialist and clinical supervisor at the Spine Therapy Center at the Weill Cornell-affiliated Hospital for Special Surgery, points … Read More
Mobility & Fitness
Mobility and fitness begin to decline with age, leading to loss of strength and stability. Researchers now believe any kind of exercise is beneficial, even in later years.
What is physical fitness? It’s defined as a state of health necessary to exercise and complete daily activities without getting overly fatigued. Good fitness requires strong muscles, flexibility, and endurance.
To stay fit, you need to improve your aerobic fitness and strength. Having strong core muscles—the muscles of the abdomen, back, and pelvis—help you stay upright and make it easier for you to be physically active. Core exercises for seniors strengthen these muscles without causing excess stress. Programs such as Pilates, tai chi, and stability ball training work core muscles in a safe, effective way. Specific abdominal exercises such as crunches and planks create a flatter, more toned stomach.
Pilates is a workout program that specifically targets core muscles. Exercises can be done using special equipment, or with the body’s own weight as resistance. Pilates strengthens the abdominal muscles and improves overall strength and flexibility. It also incorporates breathing techniques. Signature Pilates exercises include “The Hundred,” which involves lying on the back, lifting the legs, and pressing down with straight arms for a count of 100.
Diet is another important component to accompany mobility and fitness. To perform at your best physically, you need to eat a balanced diet, complete with fruits, vegetables, whole grains, low-fat dairy, and lean protein. People seeking to lose weight may try one or more different diet plans, from Weight Watchers to vegetarian.
An estimated 80 percent of American adults do not get sufficient exercise, according to the Centers of Disease Control and Prevention. At any age, the motivation to keep up a program tends to come and go. For the senior citizen, exercises become especially important for not only to stay healthy, … Read More
Regardless of any exercise activities in which you engage—whether they’re low-impact exercises for seniors (brisk walking, bicycling, light aerobics, swimming) or more strenuous (tennis, racquetball, running the treadmill)—you should begin with a dynamic warm-up. The most important of all senior exercise basics is to prepare, and it doesn’t have to … Read More
Newsbriefs: Fat-Burning Hormone; Genetic Evolution of Zika; Fungus & Chrohn’s Disease; Bladder Cancer
Exercise May Trigger Release of Fat-Burning Hormone
In a small laboratory study, University of Florida researchers found that the hormone irisin can help transform calorie-storing white fat cells into energy-burning brown fat cells. Irisin appears to work by boosting the activity of genes and a protein that are essential in turning … Read More
Aerobic fitness is a life-changing gift you can give yourself—one that affects every system of your body. The word “aerobic” means needing oxygen for activity, and aerobic exercise provides that oxygen.
If you’re already exercising at a steady pace but ready to pick it up, aerobic exercises and activities may … Read More
Rosanne M. Leipzig, MD, PhD
Professor and Vice Chair
Brookdale Department of Geriatrics and Adult Development
Icahn School of Medicine at Mt. Sinai
New York, New York
Treadmill, walking, hiking, swimming, tennis, yoga—there are countless ways to enjoy the benefits of exercise. Key: Finding a routine and sticking to it. [Photo: … Read More
Practicing mindfulness can help everything from depression to inflammatory bowel disease. Try these 5 fun mindful exercises to see the benefits for yourself. … Read More
Balance and mobility are based on a certain degree of strength in both the upper and lower body. Difficulty in getting up, or pushing upward with your arms, from a chair or sofa might be an indication of upper body weakness. Lower-body weakness or unsteadiness is a warning sign for … Read More
High-intensity interval training, or HIIT, might sound like something just for über athletes, but it isn’t. It’s a great method for just about anyone who wants to quickly take their fitness to a new level. And according to researchers from the American Heart Association. Likewise, talk to your doctor to … Read More
The key to senior fitness is to find an exercise program that works for you, one that takes into consideration your age, health status, physical condition, personality, fitness goals, and living circumstances.
Finding choices shouldn’t be a problem. A wide variety of fitness programs can be done at home or … Read More