Senior
Exercise and Fitness Tips
There are a number of
reasons why we tend to age and slow down and sit more. It may be due to
health problems, weight or pain problems, or worries about falls. Or I
think exercise is not just for you. However, as you get older, an active
lifestyle is becoming more important to your health. Moving helps you to
increase energy, maintain your independence, protect your heart, manage your
symptoms as well as your illness or pain, as well as your weight. 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 prospects more aggressively.
What are the benefits of exercise for the elderly?
According to recent Swedish studies, physical activity is the
most important factor of tenure, adding an extra life to your life, even if you
do not start exercising until you get longevity. But being active is not
just adding a few years to your life, but adding life to your life. Not only
do you not see better when you exercise, but you can also experience more
vivid, energetic and well-being.
Physical health benefits
It helps to maintain or reduce
weight. Maintaining a healthy weight is difficult because the metabolism
slows down naturally as you get older. Exercise can help stimulate
metabolism and increase muscle mass to burn more calories.
Reduce the effects of diseases
and chronic diseases. People who exercise have improved immune and
digestive functions, blood pressure and bone density and tend to reduce the
risk of Alzheimer's disease, diabetes, obesity, heart disease, osteoporosis and
certain cancers.
Improve mobility, flexibility
and balance. Exercise improves balance, coordination and strength,
flexibility and posture to help reduce falls risk. Strength training also
helps alleviate the symptoms of chronic symptoms such as arthritis.
Mental health benefits
Improves sleep. Sleep
quality is essential to your overall health. Through regular activities,
you can sleep faster, wake up deeper and feel more energetic and refreshing.
It increases mood and
confidence. Exercise is a great stress reliever and the endorphins produced
actually help reduce sadness, depression or anxiety. Feeling naturally and
aggressively helps you build confidence.
I do amazing work on my
brain. Activities such as Sudoku and Crossword Pairs can help maintain
brain activity, but they have little beneficial effect on the brain. It
can help a variety of brain functions such as multitasking and creativity, and
can help with amnesia, cognitive decline and dementia prevention. Active
activity can slow the progression of brain diseases such as Alzheimer's
disease.
Overcoming obstacles according to ages.
Starting or maintaining regular exercise routines can be
difficult for all ages, and getting older is not easy. You may feel
disappointed by health problems, pain and pain, or worries about injury or
falls. If you have never exercised before, you may not know where to
start, or you may think you are too old or weak. It may not meet the
standards you set when you were a child. Or you might think exercise is
boring.
These things may seem like a good reason to slow down and use
easily as you get older, but it's a better reason to move. Being more
active can boost your mood, relieve stress, help you manage your symptoms of
illness and pain, and improve your overall well-being. And getting the
athletic rewards does not have to involve heavy exercise or travel to the
gym. You can benefit from adding more exercise and activities to your life
in a small amount. Regardless of age or physical condition, it's never too
late to move your body, improve your health and prospects, and raise your age.
Six myths about activity and aging
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Myth 1: There is no meaning to the movement. I will grow
old anyway.
Things: Regular physical
activity helps you look younger and feel younger and stay longer
independently. It also lowers the risk for a variety of 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 age 20 or 30, as at age 70 or 80.
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Myth 2: Exercise is in danger of knocking me down.
Things: Regular exercise
builds strength and strength to prevent loss of bone mass and improve balance
to actually reduce the risk of falls.
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Myth 3: It's too disappointing. I can never be a past
athlete.
Things: Changes in
hormones, metabolism, bone density, and muscle mass mean that age and
strength and performance levels are inevitably falling, but that does not
mean that physical activity can not achieve a sense of accomplishment or
improve your health. The key is to set lifestyle goals for your
age. And remember: a sedentary way of life has a far greater impact on
athletic ability than biological aging.
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Myth 4: You can not start exercising for too long.
Things: It has been too long
to move and improve health. In fact, later generations of adults are
often better physically and mentally than younger people. If you have
never used exercise before or have been exercising for a long time, many
people who exercise will not be able to walk alone because of the same
injuries they will experience later. In other words, you do not have
many miles on your watch, so you can get rewarded quickly. Just start
with soft activity and build up from there.
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Myth 5: I can not exercise because I am incompetent.
Things: People tied to
the chair face special difficulties, but aerobic chairs, yoga chairs, and tai
chi chairs can be used to stretch the range of motion, increase muscle
strength and flexibility, and increase weight and stretch to improve
cardiovascular health . Wheelchairs are available in many swimming pools
and there is also a wheelchair exercise program, such as basketball.
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Myth 6: I am too weak or too much pain and pain.
Things: When you move,
you can manage your pain and improve your strength and confidence. Older
people find that regular activities not only prevent the decline in strength
and vitality that come with age, but actually improve. The key is to
start gently.
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What if you do not like to exercise?
If you are afraid of exercise, you are not alone. But every
time you exercise, you do not have to exercise until you sweat or your muscles
get sick. Think about how you can incorporate them into activities and
exercise routines you enjoy:
§ Try listening to music or audiobooks while increasing their
weight.
§ Shop window while walking roach at mall.
§ Be competitive while playing tennis.
§ Take pictures of nature hiking.
§ Meet new people in a yoga class or fitness center.
§ Watch your favorite movies or TV shows on the treadmill.
§ Instead of having coffee and talking to your friends, chat while
walking, stretching, or training your strength.
§ I walk the golf course instead of using the cart.
§ Walk or play with your dog. If you do not have a dog, walk
your neighbor's dog or suggest a volunteer from a pet shelter or rescue team.
§ If you get stressed, run, walk or ride a bike. See how much
you feel better later.
§ Exercise friends, find a person you really enjoy in your company
and try out activities you have not tried before. You can find what you
like. In the worst case, I spent time with good friends.
Create a balanced workout plan
Staying active is not science. Keep in mind that mixing
different types of physical activity can help keep your workout fun and improve
overall health. The key is to find activities to enjoy based on four basic
elements. these are:
1: Balance
What it is: It stays
stable, whether it is stationary or wandering. 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 falling risk and fear of
falls.
2: Martial arts
What it is: Use
a large muscle group in rhythmic motion for a period of time. Martial art
exercise can cause heartbeat and breathing may be a little
slower. Walking, stair climbing, swimming, hiking, biking, rowing, tennis
and dancing.
Why is it good for you? Reduces
tiredness and shortness of breath. Improve independence by improving
endurance for everyday activities such as walking, house cleaning and errands.
3: Strength and strength training
What it is: Build
muscle with repetitive motion using weight, machine, free weight or weight of
elastic band or external resistance. Strength training is often a force
training that is performed at a faster rate that increases strength and
response time.
Why is it good for you? Strength
training helps prevent bone collapse, build muscle, and maintain
balance. It is important to maintain activity and avoid
falls. Strength training can prevent falls, for example, by increasing
speed while crossing the street, by starting a journey, or by losing balance,
allowing you to react quickly. The power and strength of a building helps
you to stay independently and make everyday life easier, like opening a bottle,
getting in a car, and lifting things.
4: Flexibility
What it is: Challenge
your body's ability to move freely through a full range of exercises. This
can be done with a stretch that includes a fixed stretch and a movement that
keeps the muscles and joints flexible and less injured. 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 general
physical activities such as looking back at your driving, tying your shoes,
shampooing your hair, playing with your grandson.
Types of activities that are beneficial for the elderly
walking. Walking
is the perfect way to start a workout. Except for a pair of comfortable
shoes, you do not need any special equipment and can do it anywhere.
Senior sports or fitness
classes. Provides motivation while providing fun, stress relief and a
place to meet your friends.
Water aerobics and water
sports. Exercising in water reduces stress and strain on the joints of
the body.
yoga. Combines
a series of pose and breath. Moving through pauses helps improve strength,
flexibility, and balance, and can be applied at all levels.
Tai Chi and Qi Gong. An
exercise system inspired by martial arts that increases balance and
strength. Classes for seniors are often offered at local YMCAs or
community centers.
Get started safely
Being active is the most healthy decision to make when you are
old, but it is important to be safe.
Getting Medical Care Before
you start an exercise program, talk to your doctor. Especially if you
already have symptoms. Ask if there are any activities to avoid.
Consider health problems. Keep in
mind the impact of ongoing health problems on your workout. For example,
diabetics may need to adjust the timing of dosing and meal planning when
scheduling a workout.
Listen to your body. Exercise
should never hurt or feel bad. If you have no dizziness, shortness of
breath, chest pains, pressure, cold sweating or pain, immediately stop
exercising and see a doctor. And if the joints are red, swollen, or
tender, the best way to cure injuries is to avoid them from scratch. If
you experience pain or discomfort regularly after exercise, try exercising for
less time and exercise more often throughout the day.
Start slowly and build up
steadily. If you have not been active for a while, build up a little
exercise program. Try exercising every 10 minutes twice a day. Or
choose a week or two. If you are worried about falling or have persistent
heart problems, start with a comfortable chair exercise and slowly increase
your physical condition and confidence.
Avoid injuries and discomfort Keep
warming up, cooling and water convenient.
Put on a workout schedule For
at least three to four weeks, force yourself to become a
habit. It is much easier to find out what you enjoy.
Experiment with
mindfulness. Instead of zoning when exercising, concentrate on how your body
feels when you move, such as breathing rhythms, foot movements, and muscle
flexion. Running mindfulness increases your chances of improving your
physical condition more quickly, relieving stress and anxiety, and avoiding
accidents and injuries.
If you have an disability ,injury , weight problem or diabetes
Adopting a creative approach can lead to mobility problems, but
you can find ways to overcome physical limitations, to have fun, and to improve
your health and well-being.
Support activity level with correct meal
Diet and exercise can have a significant impact on energy, mood
and health. Many older people are unable to consume enough quality protein
to maintain energy levels, reduce muscle mass, promote recovery from illness
and injury, and demonstrate that they actually need more than young people to
support their overall health. Elderly people without kidney disease or
diabetes should target 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 the protein source.
§ Reduce the amount of processed carbohydrates (pastries, cakes,
pizzas, cookies and chips) you consume and replace them with high quality
protein.
§ Take snacks on nuts and seeds instead of chips. Replace the
baked dessert with grease yogurt and replace the pizza piece with the baked
chicken breast and soybean oil.
Advice for motivation
When a disease, injury, or weather change interferes with your
daily routine, it is likely to feel frustrated and return to the square
again. However, there is a way to maintain motivation when the challenges
of life are interrupted.
Focus on short-term goals and
take longer to achieve, such as increasing mood and energy levels and less
stress than goals such as weight loss.
It appears
briefly on a day when you are tempted to successfully complete a rewarding exercise for yourself, to reach new athletic goals, or to
escape your action plan. Please choose what you expect. However, do
not allow yourself until you finish your workout, such as having a hot tub or
your favorite coffee.
Keep a log. Writing
activities in a sports journal not only has a sense of responsibility, but also
reminds you of your achievements.
Receive support. When you work with
friends and family, you can encourage and motivate each other.
How can we adapt when there is everyday change?
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You are on vacation.
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§ Many hotels have a fitness center. Bring sportswear or
equipment (resistance band, swimwear, or sneakers).
§ You can see tourist attractions by foot rather than going out
and seeing by sightseeing bus.
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Taking care of a bad spouse takes too much time.
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§ Exercise with exercise videos when your partner is taking a
nap.
§ Ask your family or friends to go for a walk.
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Your usual exercise buddy leaves.
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§ Let's go to other friends every day.
§ Approach other elderly people in your area. Since many
people are on the same boat, be the person who can break the ice.
§ Participate in a workout at a community center or seniors
center. This is a great way to meet other healthy people.
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Go to the new community.
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§ Check out the new neighborhood fitness center, parks,
community websites and recreation associations.
§ Find activities that fit your interests and abilities.
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The illness stops the activity for several weeks.
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§ Wait until you are feeling better and start the activity
again.
§ Gradually return to the previous level of activity.
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I am recovering from injury or surgery.
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§ Talk to your doctor about specific exercises and activities
that you can safely do.
§ As you become stronger, you start slowly and gradually
increase your level of activity.
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Hi. This is Faizan Khan..! I am an certified IT specialist from a university, Motivational Speaker, IT Teacher And Also a Gamer. I am providing quality content on this blog (Website) Like Web Designing,Technology News, Technology Tips And Tricks,Gaming Video,Gaming Tips And Tricks, Motivational Stories, Motivational Articals,News,Video Courses about Teaching, University And School Notes in the form of pdf, high quality Pdf Books and Much More.Keep Visiting this Blog Thanks .
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