Mobility & Fitness

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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.

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how to start exercising

How to Start Exercising Safely

The latest Physical Activity Guidelines for Americans from the U.S. Department of Health and Human Services came out in November 2021. The new guidelines add even more benefits from exercise, based on research done after the first guidelines came out in 2008. New benefits include reducing your risk for Alzheimer’s … Read More
Woman resting after exercise and wondering how much exercise is too much

How Much Exercise Is Too Much?

· · Mobility & Fitness
Participating in such formidable feats in the world’s fattest and most sedentary population is impressive. However, while getting super fit can make you into a human Ferrari, it is possible to worsen your health by over-training. Studies show over-training can deplete hormones, weaken your immune system, cause bone loss, increase … Read More
Woman performing an isometric exercise

Isometric Exercise: How It May Help Maintain Your Independence—and Can Lower Blood Pressure

Isometric exercise is a type of strength training in which the length of the muscle doesn’t change and there’s no visible movement at the joint. In other words, you’re tensing the muscle without actually moving. Also known as static strength training, isometric exercises include such positions as holding yourself in … Read More

Flex Tests: How Flexible Are You?

Before you begin a flexibility program, it is a good idea to gauge your current level of flexibility. This way you can target problem areas that may need extra attention, and help you measure your progress. Testing for flexibility can be complex or simple. Exercise scientists and physical therapists use … Read More
A group of fitness walkers participating in a walking event

Set Goals to Walk More

· · Mobility & Fitness
We all walk somewhere, even if just around the house. Since you’re reading this email, it’s probably safe to assume that you’re aiming to walk more. You need to change your routine. We all know of the New Year’s resolutions that never survive the month of January: Research reveals that … Read More
Woman getting ready to exchange in a core fitness program.

10 Tips For Starting a Core Strengthening Program

Before you begin an exercise program, you should be aware of guidelines that will make your workouts productive and safe. The suggestions that follow come from weight training experts, hospitals, universities, and organizations, including the American College of Sports Medicine. 1. Get the approval of your doctor before beginning an … Read More

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