Senior Fitness: It’s Never Too Late
(BlackDoctor.org) — People of every age can benefit from exercise. Unfortunately, many seniors feel discouraged by fitness obstacles, such as health problems, bone and joint issues, or lack of current physical knowledge – there’s no doubt that fitness programs aren’t what they used to be 40, or even 20, years ago.
That said, no one can afford to not be physically active. Exercise can help you manage illness, stay strong and energetic, and even help reverse some of the symptoms of aging.
Seniors might have a hard time starting and getting used to a program that includes cardio, strength training and balance, but whether you are generally healthy, or are managing an illness – even if you’re housebound – there are many easy ways to get your body moving, and improve your overall health.
Here are some safe fitness tips for seniors:
Take The Stairs. Giving up the elevator or escalator for the stairs is a great way to help burn calories, build strength and endurance, and gain balance. If you have a problem knee, lead with your good side going up, and lead with your not-so-good side going down.
Monitor Your Steps. Go shopping for a simple, easy-to-use pedometer. Many pedometers cost five to ten dollars, and many more are given away for free. Use the pedometer to track your daily regular steps. You want to get at least 10,000 steps in daily, but you don’t want to increase your daily steps too quickly. Keep a log of the number of steps you take, and gradually incorporate more steps into your day until you reach your goal.
Take A Seat. Use TV time of computer time to incorporate some strength training. You can build your core by doing a simple exercise while sitting in your favorite chair. Scoot forward in your chair until you’re sitting on the edge. Sit with good posture – chest up and shoulders back. Lean back, bending at the hips, until you shoulderss touch the back of the chair. Come up and repeat. You should feel your abdominal muscles doing all the work. This exercise is a safe way to strengthen your core without putting too much impact on the spine.
Squat Safely. Performing regular squats can strengthen your leg muscles and help you avoid the need for a cane or a walker. To perform squats safely, stand tall and upright with your feet shoulder-width apart and toes pointing forward. Next, drop your hips back and stick your bottom out. Then, gently bend your knees as though you’re trying to sit down in a chair. If you can’t go down very far, don’t worry. Just don’t give up and always take your time.
Join A Class. Talk to your doctor about your desire to join group fitness class. Your doctor might recommend a certain activity based on your fitness status and ability. Find out about classes at your local YMCA, hospitals, health clubs, fitness centers and city recreation programs. Yoga, Tai Chi, water sports and group walking classes are excellent low impact group workout examples for seniors.
Get A Buddy. Whether it’s your spouse, personal trainer or a friend, a workout buddy can help keep you motivated. And setting up workout dates or appointments with them can give you a sense of structure – which makes you less likely to skip out on your workout!
Wear The Right Shoes. Comfortable shoes that provide support are essential for all impact physical activities. If you have orthopedic problems, arthritis or diabetes, it is especially important to wear the appropriate shoes to work out in.