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fitness

Exercise Tips for Seniors

by Guest Blogger September 10, 2019

written by Guest Blogger

How Often to Exercise

Exercise routines should be done according to a doctor’s plans, keeping the physical and mental health of the patient in mind. All routines recommend at least one hour of daily physical activity for senior adults, though often specific exercise regimens will include rest days where you should remain active but refrain from that particular exercise. These rest days allow the muscles to heal themselves for improved performance over time, and while some highly intensive programs may only require one rest day, other programs may require multiple rest days.

Make sure to follow the regimen that is recommended by your doctor and by the exercise program that you are following.

Making Exercise A Habit

Since daily exercise and activity are essential, making sure you stick with your routine is as important as choosing the right one for you. Studies from many notable sources, including the Massachusetts Institute of Technology, tell us that habits generally take around 21 days to form. The secret is to force the body and fool the mind into exercising for those 21 days until your brain makes the behavior automatic. The body will then begin to enjoy and even look forward to exercise sessions.

Many people may be able to consciously force themselves into a new 21 day pattern, despite feeling unwilling to exercise during certain days of that period. Other people may need some encouragement, distractions, or rewards to build the habit. One of the best ways of guaranteeing a habit sticks is finding friends who are on the same path. Even if you can’t find a traditional friend, there are many online video channels and communities that offer digital friendship and assistance to people who are starting an exercise regimen.

Exercising at Home

Exercising in the home often makes it easier to form the exercise habit. Your home is less expensive and more convenient than a gym, and with a bit of ingenuity, you can even turn common objects into equipment that will bolster your exercise program.

Chairs – Many exercises, including the chair dips mentioned above, use nothing more than your body weight and a chair to posture your body. Chairs are meant to take pressure off of certain parts of your body, and you can use that feature to isolate other parts, giving you the freedom to exercise and strengthen them. Chair exercises also give elder adults with limited mobility the ability to continue exercising.
Stairs – Stairs may be used for cardiovascular exercise. Elliptical machines were invented to reproduce the experience of climbing stairs, so why not stick with the original! Stairs are a great way to keep your heart rate up, exercise your lower body, and improve blood flow.
Walls – You can use any doorway wall in your home as a brace for joint stretches.
Swimming pool – If you have a swimming pool in your home, you can enjoy exercise while helping your joints. Swimming is also great for people who are overweight because it takes strain off of the skeleton while allowing them to raise their heart rate and strengthen the muscles.

Older adults may also exercise at home without any equipment at all. Body weight exercises such as yoga and simple pushups, situps and leg lifts can provide just as much benefit as exercises at the gym. The secret to a healthier body through exercise is consistency and the right level of intensity, not the kind of equipment you use in your routine.

Physical Activity Vs. Exercise

By the same token, ordinary physical activity can confer some of the same benefits as exercise at the gym. Physical activity is defined as any movement that requires the energy of the skeletal muscles to perform. Physical activity can include exercise, but it also includes movements that occur within the daily routine such as walking to a dog park, getting out of bed, brushing your teeth or your hair, or changing a light bulb.

Naturally, some physical activity is less strenuous than others. Exercise, on the other hand, is physical activity that is structured and repetitive, and has the aim of maintaining or improving physical fitness. Exercise is also often targeted at improving one of the five aspects of physical fitness: body composition, muscular endurance fitness, flexibility fitness, muscular strength fitness and cardio-respiratory fitness. For most seniors, 30 minutes of structured, repetitive exercise a day is essential to physical fitness. This number is derived from the perceived intensity of the average workout and from the fact that most seniors tend to live a less active lifestyle as they get older.

At the same time, physical activity and exercise can both build health in older adults. As a matter of fact, seniors who live an active enough lifestyle may be able to maintain their physical fitness through physical activity alone. However, even seniors who are very active may need to undertake special exercise routines to address particular issues. For instance, a senior whose active lifestyle keeps them in excellent physical shape may still need to go on a regimen to build flexibility and strength in the hip after an implant operation.

The American Institute for Cancer Research recommends both physical activity and exercise for a truly healthy lifestyle. They cite extremely lazy lifestyles as the reason that even daily exercise routines are not as effective as they should be. For instance, a senior who exercises intensely for an hour but then sits down for the majority of the day will have trouble keeping fit.

The bottom line is that it’s good to engage in general physical activity and pursue a daily exercise routine. Stand instead of sit. Take stairs instead of elevators when possible. Take on some household chores such as gardening or mowing the lawn, within reason. Make it a point to watch less TV, or at least perform some easy home exercises during commercial breaks.

Physical activity can even become exercise if approached correctly. In fact, one of the best ways to successfully implement an exercise regimen is to accentuate daily activities.

Here are a few suggestions:

Adding weights to everyday walking – You can upgrade trips to the mall or to the park from physical activity into an exercise regimen by using light weights. There are many weights made for this purpose specifically that are small, attractive and easy to carry.
Extending a daily activity into a regimen – Enjoyable daily activities can be extended into an exercise routine. For instance, people who enjoy gardening will probably enjoy yoga. The movements are similar and many yoga classes are held outdoors.
Physical activity during leisure periods – During TV time, many people will fit in a set of sit-ups or push-ups while watching.

How To Track Your Progress

So—you’ve chosen a program that fits your needs and abilities, and you’ve stuck with it while also boosting your ordinary physical activity. How will you know that you’re making any progress? As it happens, there are many ways to track and measure the benefits of an exercise routine. What tracking measures you use will depend on the types of results you expect from your program — a weight loss program is tracked differently from a muscular strengthening program, for example.

Here are some common ways to track exercise programs for older adults.

Cardiovascular health – In most cases, lowering the resting heart rate and the body mass index (BMI) are key performance indicators of a heart health program. A lower heart rate signifies the body is working less to pump blood, preserving the heart and arteries for longer periods of time. Having an appropriate body mass index ensures that the body is better able to fight off disease. A good body fat ratio also ensures that the joints are not overtaxed by having to carry extra weight, among many other benefits.
Muscular strengthening – Muscle strengthening programs measure success by the endurance and strength of the muscles and nerves that are used in heavy lifting. If you’re focused on building muscle strength, keep track of the number of repetitions you can do at a particular rate or keep track of the total weight lifted in each individual exercise.
Ease of daily routine – A much less formal, but still quite relevant form of tracking is the ease with which an older adult can simply live his or her daily life. Physical fitness is defined as the ability to easily perform day-to-day tasks, and this is all that some people are looking to achieve. If you’re getting through your day with fewer physical challenges, you can probably thank your exercise routine!

Health is essential to enjoying your later years, and exercise, and physical activity in general, are essential for health. It’s never too late to start, and if you take the right approach and consult with your doctor before starting, you can expect to find your days happier, easier, and more full of the joys that make life worth living.

By Aging.com

Seniors haven’t reached the end: they’ve reached a new beginning. And Aging.com was set up to help you start this new phase of your life on the right foot. Our mission is to help you and thousands of other older adults who want to live independently, plan your finances, and take charge of your health care.

Sources
http://www.who.int/topics/physical_activity/en/
http://www.aicr.org/press/press-releases/getting-up-from-your-desk.html
https://www.cdc.gov/nccdphp/sgr/olderad.htm
http://news.mit.edu/2012/understanding-how-brains-control-our-habits-1029

September 10, 2019 0 comment

Exercise & Fitness

Exercising for Life

by Guest Blogger August 30, 2019

written by Guest Blogger

When people think about their later years, they usually imagine a life freed from work or career commitments. They hope, too, that this new freedom will allow them to give their full attention to family, friends, and the activities they feel most passionate about. Making this dream a reality, however, requires health and independence, which in turn require a renewed commitment to staying healthy in general and to maintaining that health through exercise.

The good news, though, is that exercise confers all the same benefits to seniors that it does to those earlier in life, including increased longevity, improved mental clarity, a boost in energy, and greater strength to meet the physical demands of daily living. This is true even if you don’t start exercising until your later years. And while older people tend to become more sedentary as retirement and the challenges of old age restrict their activities, that doesn’t mean that you can’t make a reasonable course of exercise a part of your life or the life of a loved one.

With that in mind, here is everything you need to know about keeping an active lifestyle well into your senior years.

The Benefits of Exercise for The Elder Adult

As you think about bringing exercise into your life, you can start by understanding the benefits exercise can provide. The Centers for Disease Control (CDC) report that both women and men receive great benefits from exercise and regular physical activity. Stamina and strength naturally decrease in most people as a function of age, but according to the CDC, most of the decrease comes from inactivity. 33% of men and 50% of women aged 75 or older, for example, engage in no physical activity at all. What’s more, the World Health Organization has identified physical inactivity as the number four cause of death in the world. And while leisure time for most seniors is increasing, there are more options to spend this leisure time in less active ways.

For this reason, achieving the benefits of exercise doesn’t require marathon-level training.

A senior’s physical activity doesn’t have to be strenuous in order to bring great results – as long as it is done on a daily basis, in fact, it can be fairly moderate. What’s more, if you’re not interested in jogging, then you may be glad to hear that muscle strengthening activities are considered just as important as cardiovascular activities. Muscular strength helps to maintain balance in the body, reducing stress hormones and body fat mass, both of which help to foster cardiovascular health. Stronger muscles also reduce falling risks and keep seniors more independent on a day-to-day basis.

Here are some additional benefits of a consistent physical fitness routine:

Increased strength – Exercise improves muscular strength and the nerves that are used to lift heavy objects. This does not necessarily mean that a person will get bigger; muscles can become stronger without increasing noticeably in size.
Improved energy – With improved blood flow, less fat, and fewer stress hormones in the bloodstream, the body is more free to conduct its daily operations. When the body does not have to put as much work into functions such as breathing and pumping blood through the heart, you will feel the additional energy.
Higher libido – Many older adults have reported a more robust drive for sex after a consistent exercise routine.
Resistance to disease – The body is better able to ward off diseases of all kinds when exercise is undertaken on a daily basis.
Resistance to physical accidents – The majority of health conditions in the senior community occur as a direct or indirect result of a fall. Physically fit older adults are less likely to fall or injure themselves during routine activities.
Better posture – People who exercise generally have more balance and will have an easier time maintaining good posture because of the strength of their bones and muscles.
Improvement in chronic conditions – People with conditions that might otherwise disable them or exacerbate physical or mental issues may see their strength and stamina improve through exercise, with a reduction in symptoms related to issues as varied as bone density loss, arthritis, Alzheimer’s disease, depression, and anxiety.
Reduced blood pressure – Exercise reduces blood pressure,and can even help people with diagnosed hypertension experience fewer symptoms.

In addition to these physical benefits, exercise offers some key psychological benefits as well:

Improved mood – Exercise is well known to be a general mood enhancer.
Increased focus – If the body is in shape, the mind is much better able to focus on tasks. And again, exercise is also a well known deterrent to Alzheimer’s disease and general dementia.
Less stress – Exercise allows the body to work off stress, which has the added benefit of getting rid of the stress hormones that can lead to heart problems.

Finally, improvements in physical and psychological health can lead to some significant benefits in other areas of an older person’s life, especially by prolonging their ability to live independently. In turn, this greater independence helps to maintain physical and mental health. In short, the effects of exercise are more holistic than even some doctors realize, and remembering this can keep you motivated as you begin your exercise routine.

Before You Start

Before you start exercising, however, remember older adults should check with a trusted medical professional before taking on any new physical regimen. Even helpful exercises can cause harm if they strain the body, and seniors are usually at a greater risk of injury. That means that your exercise routine should be specifically geared toward your needs and any possible risks.

For this reason, a visit to your family doctor is the first step for safety. The family doctor will be able to assess you holistically and pinpoint any problems that could arise as you begin to exert yourself. Medical professionals can also highlight conditions that could limit the scope or intensity of the exercise you choose.

Conditions that may cause an elder adult to change or reconsider their approach to exercise include heart conditions, other cardiovascular limitations, gastrointestinal problems, and conditions such as arthritis, dementia, fibromyalgia, cancer and obesity. This should not be considered a comprehensive list: your doctor will have much more information about the health of your body and how you should work in additional exercise.

Once an older adult has been properly diagnosed in a holistic way, individual conditions may be assessed by specialists. Doctors with a specialty in certain conditions may be able to better apply a conditioning or reconstruction program for a particular area of the body. Specialty doctors will also be able to better assess how an exercise program may exacerbate conditions that show up under physical stress for older adults.

By Aging.com

August 30, 2019 0 comment

Exercise & Fitness

Surprising Research on Water Exercises and Bone Density

by Guest Blogger July 21, 2019

written by Guest Blogger

Is it difficult for you to workout sometimes? Do you find weight-bearing exercises challenging? Or do you avoid exercise because it seems like a chore, instead of an enjoyable activity?

If you answered “yes” to any of these questions, then you’re a great candidate to try water-based exercises!

Water-based exercise (WBE) is more than a novelty. It’s a great, low-impact exercise for seniors with minimal risk of injury. What’s more, research proves WBE can have positive effects on bone mineral density, similar to land-based exercises (LBE).

A recent meta-analysis published in the Open Access Journal of Sports Medicine showed promising results for WBE. As you may know, a meta-analysis combines the results from several studies to come to a conclusion. This meta-analysis looked at 11 separate studies on WBE versus either LBE or no activity.

In total, 629 postmenopausal women participated in the 11 studies. Several of the studies showed positive results for WBE when it came to bone density. In fact, researchers found WBE may slow age-related bone loss in a “statistically significant” way.

That said, the study stressed that LBE are still superior to WBE when it comes to healthy bones. So if you’re physically able, I’d still recommend doing your exercises on land rather than water. If you do struggle to do LBE however, a healthy dose of WBE is better than no exercise at all!

In summary, this study proves that for those of us who have difficulties with LBE, WBE can be a great alternative while still improving bone health.

Now, before you start a new regimen, I recommend reading through these exercise tips for seniors. Once you have, joining a WBE class at your local community center or pool is the best way to enjoy these helpful exercises.

But if you want to go it alone or would like to learn more about WBE first, below are a few exercises you can try the next time you find yourself in the water! For each of the following exercises, try 10 reps of each, repeated twice, for a total of 20 repetitions. If an exercise calls for both sides of your body, make sure each side gets 20 repetitions total.

Pool walk. Ensure you’re in chest-deep water. Simply alternate between walking forward and backward. You can add light weights as well to increase resistance and the benefits for your bones.
Leg raises. Hold on to the edge of the pool with one hand and your body facing sideways. Lift and stretch one leg right out in front of you, while you stand firmly on the other leg, which is slightly bent. Alternate between legs. This will stretch and strengthen muscles in your leg, hip, and lower back.
Wall-facing leg stretch. Float on top of the water with your stomach facing down. Put your hands against the side of the pool, with your body and legs extended behind you. This position stretches your back and joints, along with your shoulder muscles.
Knee-to-chest reps. Hold on to the edge of the pool with one hand and your body facing sideways. Stretch one of your legs out in front of you, keeping the other firmly planted on the bottom of the pool with a soft bend in the knee of your supporting leg. Bring your outstretched leg back towards you until your knee nearly touches your chest — do not bend forward or change your posture to do this. This movement also strengthens and stretches the muscles in the leg, hip, and lower back.
Extended arm swivels. Stand with your feet hip-width apart and rest your arms on the surface of the water. Then gently turn your body to the right, swinging your left arm in front of you and your right arm behind you. Keep your elbows straight and in the water throughout. Repeat in the other direction.

So, what do you think? Would you be willing to try WBE the next time you’re at a pool? Maybe you’ll even make a point to go to the pool for that very purpose!

Not only can these aquatic exercises be helpful for your muscles, joints, and bones, but they can be fun too! If you’re looking for strengthening exercises that are gentle on the body, I highly recommend them.

By Dean Neuls
Dean Neuls is the Co-Founder and CEO of AlgaeCal. He is a natural health author and student of bone health science who is passionate about helping people & bettering lives.

July 21, 2019 0 comment

Exercise & Fitness

How Exercise Helps your Body and your Brain

by Silverado July 2, 2019

written by Silverado

It has long been known that exercise benefits the brain through improved vascular health, but scientists are beginning to discover that the benefits could be much more far-reaching. Watch Richard London, MD, Silverado Oak Village Medical Director, explain how exercise may be far more beneficial than previously believed.

Recent studies show an association between higher levels of physical activity and a slowing in cognitive decline and dementia onset. In some cases an increase in the volume of the hippocampus (where Alzheimer’s starts) was observed. Based on this research, Silverado has made physical exercise a pillar of the Nexus program, which is designed to help defend against the onset and progression of many common dementias.
Exercises that can help your brain include, but are not limited to:

Walking
Hiking
Dancing
Biking
Strength training
Chair exercises
Zumba
Ping pong
Golf
Swimming

To watch more videos of medical experts discussing ways to keep the brain healthy, visit this page.

How Exercise Helps your Body and your Brain

How Exercise Helps your Body and your Brain How Exercise Helps your Body and your Brain How Exercise Helps your Body and your Brain How Exercise Helps your Body and your Brain How Exercise Helps your Body and your Brain How Exercise Helps your Body and your Brain How Exercise Helps your Body and your Brain How Exercise Helps your Body and your Brain How Exercise Helps your Body and your Brain How Exercise Helps your Body and your Brain How Exercise Helps your Body and your Brain

July 2, 2019 0 comment

Exercise & Fitness

Keeping Active as a Senior in Mind and Body

by Guest Blogger February 4, 2019

written by Guest Blogger

Sometimes, it’s much easier to just veg out on the couch with a cup of your favorite tea and an easy to read, lots of pictures, magazine. So, that’s just what I’m going to do until, I turn the page, and lo and behold, there’s a stunning 60 something woman all tangled up in some type of yoga pose. I stare at that picture wondering, how does she do it and then I feel it…the guilt! It creeps up the back of my legs and into my derriere planted comfortably on the couch. I should be that woman in the magazine, I think to myself. What time was my yoga class again? Ugh…

We all know how important it is to keep active as a ‘senior’ as well as for all human beings. So, as we slide “down” that slippery slope of life, we realize how majorly important it is. Study after study has shown being sedentary is detrimental to your health. We need our strength now more than ever to remain independent and disease free. It is also important to keep our muscles toned, flexible, and limber to reduce the risk of injury. As they say, we need to get the blood pumping.

Does this mean I have to join a gym and squeeze into one of those Sweaty Betty fitness outfits? Not at all! There are so many things we seniors can do and believe it or not, they’re fun. I like to think being active as a senior should be twofold: physical and mental. Both sets of activities contribute to a healthier lifestyle and enable us to enjoy each day.

Let’s talk about physical activities, what they entail, benefits and some examples.

Cardiovascular exercise:

Cardio is any activity that increases heart rate, getting your blood flowing. A good sign you’re doing cardio correctly is if the exercise makes you sweat and leaves you a little bit breathless. Great cardio exercises to try are:

Swimming
Walking or light jogging
Water aerobics or other water classes or exercise
Biking
Hiking
Tennis

Balance training:
Balance training is important not just because it keeps your muscles limber and flexible, but because for seniors, it helps prevent falls, which are a leading cause of hospitalizations in the elderly population. Also, balance and weight training have been shown to improve cognitive function as well. Some good exercises to try:

Pilates
Frequent stretching
Yoga
Tai chi

Strength training: You don’t need to become Mr. Universe, but improving your strength will make everyday chores and activities easier, plus it helps bone density. Boost muscle strength using:

Elastic resistance bands
Light free weights or dumbbells
Weight machines
Using your own bodyweight along at home for resistance

Let’s face it, not all of us are on the athletic side so, the list should also include: gardening, cleaning house, playing with grandkids, and of course…SHOPPING!

Keeping your mind healthy is just as important as physical exercise too. As we age, there are definite differences we notice in our mental abilities, but one thing is for sure, we do not lose our intellect. In fact, we are still able to learn even though it may take a bit longer to grasp the subject matter.

So, in order to keep our minds sharp, we can add this ‘to-do’ list to our routines to keep healthy:

Eat a healthy diet – lots of raw vegetables, whole grains and non-fat dairy
Stimulate the mind with crossword puzzles, reading and writing
Learn something new you’ve never done before
Keep physically fit which will help you improve your memory
Play board games
Pick up a musical instrument
Participate in group discussions such as a book club. Face to face communication has benefits far beyond simply social satisfaction.

Don’t get too overwhelmed because participating in any activity will help promote a healthy lifestyle, which in turn, will help you maintain your independence. Independence as we age, of course, is the bottom line. Usually, if an older person loses their ability to do an activity, it’s because they’re not active, not because they’re too old. Are you ever too old to start – NO WAY! Just be sure when you do pick up a new exercise, you’re not overdoing it so as to cause unwanted pain. If you do something and you still feel good the next day, you’ll keep on doing it; no one wants to be in pain for days. Of course, please check with your doctor before you start any exercise program.

Besides keeping healthy by exercising, your mood will be elevated and stave off feelings of depression. I think you’ll enjoy your life more as you age and hopefully, look fabulous as well.

Just remember, you have to keep movin’ if you want to keep groovin’!

Cathy Daniele writes for Senior Planning, offering a true senior perspective. Senior Planning is a free service that helps the elderly find housing, benefits, or care solutions.

February 4, 2019 0 comment

Exercise & Fitness Health

5 Ways Weightlifting Can Reduce Falls for Seniors

by Guest Blogger October 8, 2018

written by Guest Blogger

According to the CDC, in America, 25% of Americans 65 years of age or older fall each year. If you experience a fall, much like a concussion, you are much more likely to experience a fall in the next 6 months. With over 2.8 million injuries due to falls treated in emergency departments every year, it is clear that this is a concern for every single one of us as we age. 5 Ways Weightlifting Can Reduce Falls for Seniors
These falls, whether you are injured or not, can impact you in other ways. It can start to deteriorate your quality of life. First, the fear of falling starts to limit your engagement in social activities and day to day duties. Then it can start to hinder your confidence in doing basic things outside or in your living quarters.
With reduced activity comes greater physical decline, isolation, and a potential to worsen a slew of other health issues.
So what are you to do?
Maintain and improve functional independence at all costs.
There are habits, lifestyle changes, preventative and proactive measures that everyone could be taking. Although this applies to all ages, it becomes even more important the older you get.
Weightlifting is one activity that is invaluable. It improves your health, helps reduce fall risk factors, and improve functional independence. Often, lifting is not something that many people believe is a good fit for older adults and seniors. This is a common misconception even though countless studies have proven otherwise. It is not only safe but it is also effective.
Weightlifting helps by improving 5 specific aspects allowing seniors to keep living their best life.

Better Balance For a Better You

The characteristic of “balance” consists of two different types. The first is static balancing, the ability to maintain balance while not moving. The second is dynamic balancing, the ability to maintain one’s position while on the go. Both of these aspects of balance are important to be safe when doing everyday activities with confidence.
Weightlifting is able to make improvements in both the static and dynamic balance. Allowing you to move with greater ease and confidence.

Staying In Control With Enhanced Movement Control

Neuromuscular functioning and proprioception play a key role in functional independence. These two fancy terms are what allows your body to move in a coordinated fashion. Also they are responsible for your brain to know exactly where your limbs are and the effort being exerted throughout your body.
Unfortunately, these both begin to deteriorate with lack of use and age. Making moving about on your own a greater risk.
Weightlifting comes to save the day again by improving age-related declines in neuromuscular functioning. These improvements are demonstrated through greater movement control, balance, functional capacity, and proper movement.
How much training do you need to do to get these benefits? You can go all out with high volume training if you wish. Or you can keep it light with low volume. Both options provide these same benefits.
This doesn’t mean you should wait to include this into your lifestyle when issues arise. Why?
Well, because those who have been lifting as a part of their lives were actually protected from any loss in movement control as they aged. The sooner you get to lifting, the better.

Staying Limber With Greater Mobility & Flexibility

Being able to move with ease is something many of us take for granted. Over time, it can become difficult to bend over or reach for items on high shelves. As this occurs, it becomes harder to be fully engaged in your life and do some of the more simplest tasks.
For some of the seniors in my own life, bending over, reaching on high shelves, and the likes are unfortunately no longer safe options. When picking up something you dropped becomes rather difficult and even a fall risk, your functional independence is inhibited.
Through weightlifting, studies have shown that you are actually able to improve the flexibility in every single joint in the body. This means every single type of movement that you can do becomes easier with multi-joint movements becoming exponentially easier. In fact, hitting the weights more frequently actually makes leaning forward even easier.

Staying Active with Improved Functional Capabilities

You have seen how all these technical aspects of functional independence are improved by weightlifting but how will this combine to benefit you?
When it comes to walking, seniors saw their step length and step speed increase. On top of that, they were able to recover their balance when taking a single step from anywhere from fifteen to thirty percent. So when on the move, if there is a slight hiccup going from one step to another you will be more likely to recover than enduring a scary fall.
Other tasks that happen day in and day out can prove to be difficult as well. Whatever it may be, weightlifting seems to improve by making the task itself easier and reducing the amount of time it takes to do them. This can be everything from climbing stairs, rising from a chair, and going from standing to sitting. Essentially any other movements that require a level of strength and muscular control.

Reducing Risk Factors For Falls and Fear of Falling

If you are able to maintain balance, have greater movement control, improved mobility and flexibility, while being more functionally capable, you are going to experience less falls. It is just that simple.
What isn’t simple is the emotion around falls. Specifically, fear. Knowing how dangerous a fall can be can bring about a great deal of fear. Especially if you have endured a fall before. This fear can be a somewhat paralyzing one that holds you back from going about your life in a confidently.
Thankfully, as the ability to move with greater ease, speed, and strength improves, the fear has been shown to slowly dissipate. Allowing for greater peace of mind and confidence to carry on your day.

Staying Functionally Independent With Weightlifting

When you add it all up, the science is clear. By integrating weightlifting into your lifestyle not only will you prevent any further declines in your functional capabilities but you will also improve them. The more physically capable you are as you age the more active you are able to be and the more engaged life you can lead.

_______
By Nicholas Rizzo
With a passion for everything health and fitness, Nick uses his writing as an opportunity to help others lead a happier, healthier, and more active life. Having watched loved ones struggle through the aging process has motivated him to do what he can to help others take action today to avoid countless struggles later in life. He currently is the lead training, health, and wellness researcher and writer for RunRepeat.Com.

5 Ways Weightlifting Can Reduce Falls for Seniors 5 Ways Weightlifting Can Reduce Falls for Seniors 5 Ways Weightlifting Can Reduce Falls for Seniors 5 Ways Weightlifting Can Reduce Falls for Seniors 5 Ways Weightlifting Can Reduce Falls for Seniors 5 Ways Weightlifting Can Reduce Falls for Seniors 5 Ways Weightlifting Can Reduce Falls for Seniors 5 Ways Weightlifting Can Reduce Falls for Seniors 5 Ways Weightlifting Can Reduce Falls for Seniors

October 8, 2018 0 comment

Exercise & Fitness

Why Aren’t Seniors Exercising More?

by Jeff Dailey September 14, 2018

written by Jeff Dailey

People of all ages, and especially seniors, avoid exercising for a variety of reasons. They think it’s too hard, too boring or they’re disappointed by their ability to stick with it. Take a look at some of the most common reasons seniors aren’t exercising and use our ideas to motivate yourself to start exercising NOW! Why Aren’t Seniors Exercising More?

Exercising seems like a chore, instead of an enjoyable activity.

Do you find exercise boring or overwhelming? For you, the challenge is to find activities that are more enjoyable for you and easy to do. We can help! You might also think about exercising with a friend or a group of people – by joining a class or walking with a friend. Exercise will help you feel more involved and connected if you do it with others and find activities you like. Set yourself a mission to think differently about exercise because it can help you live a longer and healthier life.

I can’t stand the idea of exercising every day for at least 30 minutes.

That’s okay because exercising for several 10-minute periods a day can be just as effective as one 30-minute period. To get some ten-minute exercises, park in the farthest space at the shopping mall, or leave the car a couple of blocks away from your destination. Take the stairs instead of the elevator. Do some of your own housekeeping or gardening.

I’ve always heard “no pain, no gain” and I don’t want to be in pain.

When you exercise, you should raise your heartbeat and breathe a little heavily, but you shouldn’t be hurting. In fact, if you push yourself so hard that you hurt, you may injure yourself. You can get plenty of good results when you exercise without pain. In fact, if you exercise in short ten-minute spurts, you may not even perspire heavily!

I’m already tired. Exercising will just make me more exhausted.

Physical activity will actually make you more alert – and will help you sleep better at night, which will make you less tired during the day. When you exercise, endorphins are released in your body. These make you more relaxed and give you energy!

I’m not sure what exercise programs are best for me.

As a senior, you may have specific conditions or diseases that should be taken into account before you begin an exercise program. Talk to your doctor about what type of exercise is best for you , and what types of exercise you should avoid. Your doctor may be able to connect you with a physical therapist who can assess your strengths and weaknesses and advise you about an exercise plan. A fitness instructor at the gym can do the same, but make sure you tell him or her about your limitations.

I can’t exercise because of a medical condition or physical limitation.

If you have a disease or disability, you may not be able to exercise as you once did – and this can make you feel frustrated or depressed. Don’t stop exercising now! This is when you need physical activity the most. Exercise can make you feel much better physically, mentally and emotionally – and can improve your mobility and reduce frailty.
Instead of focusing on what you can’t do, think about what you can do. Positive thoughts produce positive results. Talk to your doctor to find out what type of physical activity is best for you, and ask your doctor to help you locate a health professional to help design your exercise plan.

I don’t have the money to join a gym or buy expensive equipment.

There are lots of ways to exercise without ever walking in the door of a gym or purchasing fitness equipment! You can do lots of activities at home – indoors or out, with no specialized equipment. Meeting a friend for a walk or bike ride. Take a dance class at the senior center. Use resistance bands against your furniture, floors and walls to increase your strength. None of these activities require you to join a gym or buy equipment.

I don’t know how to use the equipment at my gym.

Are you avoiding the gym because you don’t understand the equipment? Make an appointment with an instructor at your gym who can teach you how to use the equipment the right way. If you haven’t already joined a gym, talk to other seniors and your doctor to find out which gyms connect well with seniors and are less intimidating. The local YMCA and senior center are good places to start.
NOTE: Always talk with your doctor before beginning an exercise program. Every type of exercise is not appropriate for all people, especially if you have high blood pressure, heart disease or diabetes. And it’s important that you start slowly with any physical activity.
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Why Aren’t Seniors Exercising More?

September 14, 2018 0 comment

Exercise & Fitness

Dementia Can’t Stop One Man’s Dedication to Fitness

by Silverado August 6, 2018

written by Silverado

September is National Healthy Aging Month, and nobody is a better example of healthy aging than Steve Morgan! A resident at the Silverado Aspen Park community in Salt Lake City, Steve doesn’t let his dementia get in the way of staying fit and physically active. Dementia Can’t Stop One Man’s Dedication to Fitness
Though he lives full-time in the community surrounded by a specially trained staff that sees to his needs, Steve takes regular outings to push his limits. Recently, upon hearing all the buzz about CrossFit, he took an outing with a Silverado associate to try a workout at a local CrossFit gym.
Steve spent the afternoon pushing his physical capabilities, which prompted the personal trainer to comment “The thing I was most impressed with about Steve was his character, willingness to learn, improve, and ask questions.” “He also managed to keep a smile on his face throughout the training!” he added. Dementia Can’t Stop One Man’s Dedication to Fitness
In addition to being a fitness enthusiast, Steve also has a passion for the outdoors. During his younger years, he was an avid hiker. Seeing Steve’s genuine passion, Silverado Engagement Assistant, Angelica, planned a hiking excursion to Mount Olympus in Utah. Dementia Can’t Stop One Man’s Dedication to Fitness
Steve packed his backpack and was ready to go! They stopped at a nearby grocery store to pick up the perfect hiking snacks: jerky, cheese, crackers, protein bars, and water. Along the way, they met a man older than Steve who was also hiking Mount Olympus. This man motivated Steve! He said, “If this man can do it, so can I”.
Steve and Angelica hiked for 3 hours up the mountain and only had about 25 more minutes to get to the peak, but unfortunately ran out of water. They both enjoyed their scenic hike and Steve is already planning his next trip! Dementia Can’t Stop One Man’s Dedication to Fitness
a Can’t Stop One Man’s Dedication to Fitness

August 6, 2018 0 comment

Exercise & Fitness

9 Great Ways for Seniors to Stay Fit

by Kimberly Johnson November 10, 2017

written by Kimberly Johnson

Today’s new exercise trends seem better suited for millennials than seniors. It’s hard to find motivation when new workouts are so daunting. But you don’t have to jump on the train of virtual boxing or hardcore parkour to stay fit. There are plenty of old-school ways to break a sweat in your golden years. 9 Great Ways for Seniors to Stay Fit
So don’t worry about trying to catch on to the next fitness fad. Whether you try one or you sample them all, these nine classic workout activities will have you feeling more energized than ever.

Take to Exercise Like a Fish to Water

Working out in a pool is a great way to mix up your daily routine. Water workouts offer the added benefit of water resistance to kick your exercise routine up a notch.

This low impact workout easy on the joints, making swimming a senior’s best friend. Take advantage of the pool at your gym or the local YMCA to swim laps three days a week. Pro tip: a swimming cap will help keep your hair dry while adding some aerodynamics to your stroke.
Aqua Aerobics. Break up the days of swimming laps with fun and engaging aerobics classes. Held in the shallow end of a pool, aqua aerobics uses the resistance of the water and your own body weight to tone and strengthen muscles. Pro tip: take a class with a friend for twice the fun. 9 Great Ways for Seniors to Stay Fit
Water Polo. Not for the faint of heart, Water Polo is the water sport version of Soccer. It’s a high intensity, high cardio workout that will keep you moving through the water the whole time. Pro tip: look into classes or amateur leagues in your area to get started.

Stay Fit Inside and Outdoors

Whether you hit the great outdoors during the summer or make use of the treadmill during the winter, you won’t have to sacrifice your workout days with these activities.

Universally beneficial for any age, walking is the easiest way to stay active. Take a turn around the block, or grab a friend for an hour of powerwalking. Pro tip: invest in a good pair of walking shoes to keep your feet and body supported while you move.
While you’re not aspiring to be the next Usain Bolt, running is still exercise seniors can take advantage of. Try your next run “off-road”—unpaved trails are easier on the feet and knees than running on pavement. Pro tip: have an expert assess your form the next time you’re at a running shoes store. 9 Great Ways for Seniors to Stay Fit
Hopping on a bike is a great cardio boost, and the perfect time to get the wind in your hair. Map out your route and take a leisurely ride or do a couple laps for more intensity. Pro tip: always wear your helmet when cycling outdoors.

Bring Your Mind and Body Into Harmony

Not all exercise means you have to sweat it out. Balance your workout days with gentle stretching and mindful movement.

Fine-tune your Downward Facing Dog while quieting your mind. With different styles and levels of yoga, seniors can tailor their practice to fit their needs that day. Pro tip: look for gentle yoga classes for a solid introduction to the practice.
Granted, meditation is not a physical workout, but the mental benefits make adding this practice into your routine well worth your time. Calming your mind lowers stress levels and boosts feelings of rejuvenation. Pro tip: try meditating before your normal workout to bring extra focus to what you’re working on that day.
Tai Chi. A rhythmical, almost dance-like form of martial arts, Tai Chi is promoted as a moving meditation. With slow controlled movement, Tai Chi is great for seniors looking for a more accessible starting point to exercise. Pro tip: take a class outdoors for a breath of fresh air.

Love the New You with Old-School Moves

Forget worrying about trying to beat the computer in virtual boxing. You’ll be rocking your way to a new you with any of these nine effective workouts. Get ready to break a sweat well into the best years of your life. 9 Great Ways for Seniors to Stay Fit
By Sonja Wright
Bio: Sonja Wright is a writer for Alert1, a personal safety and technology firm dedicated to helping seniors live safely and independently. A graduate of San Francisco State University, Sonja has an extreme weakness for yarn and the fiber arts. She unevenly divides her time between yoga, dance, and petting her cats.

9 Great Ways for Seniors to Stay Fit

9 Great Ways for Seniors to Stay Fit 9 Great Ways for Seniors to Stay Fit 9 Great Ways for Seniors to Stay Fit 9 Great Ways for Seniors to Stay Fit

November 10, 2017 0 comment

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