Resistance training benefits are unique and just as important as aerobic exercise benefits for living longer and better. So what is resistance training and how much do you need? … 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.
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Tai chi, which began as a noncompetitive martial art, was once considered in much of the U.S. to be a fringe form of exercise for older adults only. Today, it has moved closer to mainstream medicine practiced by people of all ages. In fact, tai chi benefits are being recognized … Read More
Originating in India, yoga has been around for more than 5,000 years. It’s a practice that strengthens and stretches the body while also using our breath to focus and calm the mind. Everyone—especially older adults—can enjoy the multiple physical, mental, and spiritual benefits of yoga. For beginners and veterans alike, … Read More
For aging adults, a threat to independence and mobility is sarcopenia as a result of 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 functional exercises. For seniors, it’s not necessarily because … Read More
Fitness trackers are popular! In fact, the fitness tracker market will reach $30 billion by 2020, according to industry estimates. When these fancy little devices were initially produced, they were elementary: basic step-counting tools. But the companies who make them began releasing more and more upgrades over time, meeting consumer … Read More
If you have injured yourself—be it a sprained or strained muscle, a torn ligament, or a broken bone—or if you have a physical condition that affects your joint flexibility and mobility, you may be tempted to take to your bed in order to alleviate your discomfort and recover your strength. … Read More
Deciding which exercise is best for weight loss can be a dilemma for anyone who doesn’t already play a sport or exercise regularly. The very fact that we may be hunting for an answer to that question acknowledges that we want to accomplish our weight loss goal as quickly as … Read More
Balance—or your sense of equilibrium—is something you may take for granted. It helps you stay upright when standing, know where you are in relation to gravity, and walk and move without falling. Balance is controlled by the vestibular system in the inner ear: essentially, this system tells you how your … Read More
The statistics might surprise you: 1 in 4 people aged 65 and older experience at least one fall each year. It’s thought that around 1 in 5 of these falls results in a serious injury, such as a fracture or head injury. Simple fall prevention tactics, however, can significantly reduce … Read More
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 just 20 to 25 minutes a week to walk? You can extend your life … Read More