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Being More Active?You are never too old to become more active. However everyone - but especially us Seniors - needs to be very careful not to overstrain or overdo any exercise. We would advise that you always consult your GP before embarking on any fitness regime. Being More Active will
This will help you to:
Adopt the Activity Habit By:
What to do?
MAKE WALKING PART OF YOUR DAILY ROUTINE BY:
More about walking -
Walking to a healthy heart
Walking the
way to health is an initiative of the British Heart Foundation and
the Countryside Agency SWIMMING is one of the best forms of exercise about. The water supports the body and provides an excellent workout for the heart while exercising most muscles in the body.
Even if you are a non-swimmer - you can get into the water to exercise try aqua aerobics if you are looking for an alternative to swimming.
RUNNING OR JOGGING
(at our age avoid running!) are probably the cheapest sports in the world. You can
jog anywhere - within reason and the main outlay is a pair of running shoes.
It is worth investing in a good pair of shoes because the cushioning and flexibility specifically designed for running will be far better then an indoor pair of football or indoor sports
shoes. The weather and time of year will determine what sort of clothing that you need to wear, but a comfortable, loose tee shirt and cotton shorts are a start.
A light weight jacket and loose bottoms, in a layered system can be added in the winter plus an extra top, hat and gloves as required.
Wear what makes you feel comfortable!!!
Don't know? Then why not
go along to your local sports centre (most councils have one) and have a
fitness assessment.
Strength Training for Seniors
If you’re at the age where your
physical stamina is just not what it used to be, take heart.
Despite misconceptions, older people can make changes in their
activities that will improve physical strength and coordination.
Unfortunately, as our bodies age it
is natural for us to lose some muscle mass and strength.
However, you can have more control over the rate that your muscles age
than you think. Loss of
strength in older people probably results from lack of use as much as
the aging process itself.
Research in this area has led to the conclusion that most older people
could receive considerable benefit from a strength training program.
And the best news is that now is a perfect time to start.Here’s how strength training works. Our muscles require stimulation in order to grow. If we become less active, the muscles undergo less stress and become smaller and weaker as a result. A strength training program literally builds muscles and reverses these negative effects. Stress applied to healthy muscles, bones or tendons will cause these structures to become stronger, larger and more dense. In fact, improvements usually begin to occur as soon as two to three weeks following the start of a strengthening program. Physical therapists often see patients who are concerned that this type of exercise program may be so strenuous that it will cause further damage to arthritic joints or create stress on their cardiovascular health. Of course, anyone beginning a new exercise program should consult his or her family GP to ensure personal safety. Your general exercise program should work both the upper and lower body parts and should be performed on alternate days at least three days per week. Allowing a day of rest in between resistance exercise will permit muscles to recover before the next exercise period. Free weights as well as weight machines are components of a good program. Items around the house such as a can of soup also may be used as weights. Emphasis should be placed on performing a full range of motion and in a smooth and controlled manner. It is very important that you pay attention to your breathing during exercise. As a general rule of thumb you should exhale while lifting the weight and inhale while lowering it. Most importantly, remember to breath in a nice controlled manner, and never hold your breath. Perhaps the most exciting result of strength training for the elderly population is an increase in daily function. Research has shown that individuals who participate in a resistance exercise program walk faster, climb stairs better and fall less frequently. The reduction in the frequency of falls is probably a result of increased strength in the leg muscles. In addition, exercises performed while standing likely will have a positive effect on balance for standing and walking. People that take part in resistance programs demonstrate less loss of bone density as they age. This is because bone, like muscle, adapts to the common stresses placed on it. Be encouraged, no matter what your age, to initiate a resistance exercise program. And involve your doctor. He or she can help you get on the right track and monitor your positive progress along the way. |
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