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Anyone Can Exercise

So Seniors Have The Ability To Stay More Physically Fit

Many seniors have lived a difficult life and earned the right to take it easy in retirement. However, taking it too easy can lead to days with little physical challenge and poorer health. The solution - exercise. It is very important to add muscular activity into your daily regimen to help your body maintain its fitness and abilities.

So some seniors walk, run, dance, ride a bike. If they have limited mobility, they may push themselves in manual wheelchairs, or practice standing/sitting. Some lift barbells, others lift soup cans. Some go to aerobics classes, even if they have to sit while doing the routines.

"I’m too old to exercise?" That is not a valid excuse. Actually, you may feel and look older because you do not exercise. On the other side of the coin, health experts feel that anyone, of any age or ability, can reap the benefits of exercise...if they have the motivation.

As you age, your body changes. You should have a medical check-up prior to a new exercise regimen to see if it fits your abilities.

Types Of Exercise

Safety First

There are 4 types of exercise that seniors should include in their workout program. Each of these groups have beneficial purposes.

  1. Stretching - Adds flexibility, increases range of motion, helps to avoid injuries, and alleviates muscle tightness and aches.
  2. Balance - Helps to prevent falls, increases confidence in one’s abilities, helps maintain independence, and projects a healthier and more independent image.
  3. Endurance - Strengthens the heart muscle, improves blood circulation and increases energy. Requires 30 min./day of activities that make you breathe hard enough so that talking is more difficult, yet still possible.
  4. Strength - Builds muscles that can help in the performance of activities, increases metabolism to control weight and blood sugar, and adds bone density to help prevent osteoporosis and broken bones.

Whatever exercise you decide to do, you should always think safety first. This is especially true for activities that you did easily in your younger days. Beware, your memory or ego may push you to take on more that you should. Here are some other safety pointers.

  • Start Slowly - Overdoing it at the start can lead to injuries and sap motivation.
  • Have A Plan - Work with your doctor to choose the appropriate exercise, intensity and schedule. Choose things you like to do.
  • Stretch First, Stretch Last - Warming up and cooling down are very important.
  • Pain Is A No-No - You can feel sore, tired or uncomfortable. Stop if you feel pain.
  • Think Safe - Follow equipment directions, wear good shoes, stay within abilities, etc.
  • Replace Fluids - Do not wait until you are thirsty.
(Sources: National Institute on Aging, SeniorFitness.net)
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