Did you know that walking for just one minute can extend your life by one and a half to two minutes? That’s what the American College of Sports Medicine says about the benefits of walking. Got 20 to 25 minutes a week? You can extend your life by years. You … 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.
For aging adults, a threat to independence and mobility that is in your power to reverse is inactivity. For many older adults, inactivity is a process that develops over decades. The older some people get, the less active they become, meaning a decline in function exercises. For seniors, it’s not … Read More
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
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
In the last few years, my health has changed dramatically, and I have finally found some significant relief from the chronic pain and fatigue that has been plaguing me for almost a decade. I credit this to many lifestyle changes I have been committed to making, including exercising regularly and … 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
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
Within our body’s muscular system, we define the core as those muscles of the hips, pelvis, abdomen, and trunk. Beyond simply allowing or supporting certain movements, the core is necessary for flexibility, strength, and injury prevention.
Flexibility is the ability to move joints through a range of motion. Weak or tight … Read More
To remain independent, it’s important keep physically fit enough to maintain balance, keep from falling, and stay active and mobile. There are things you can do to put yourself in a lower risk group for falls and improve your mobility. One of those measures is regular exercise.
The U.S. … Read More