Exercise Tips For Seniors
It’s important for people of all ages, especially seniors, to stay active. According to the Centers for Disease Control, being physically active can reduce your risk of dying from heart disease and decreases the risk of colon cancer, diabetes and high blood pressure. Physical activity also helps control weight:; contributes to healthy bones, muscles and joints; relieves the pain of arthritis; reduces symptoms of anxiety and depression; and can devrease the need for hospitalizations, physician visits and medications. Indeed, there’s a lot riding on incorporating exercise into your lifestyle.
There’s no better time than now to start exercising. Be sure to check with your doctor before increasing your physical activity especially if you have a chronic disease or family history of chronic disease, chest pain, shortness of breath, high blood pressure, asthma, diabetes, blood clots, infections or fever, joint swelling, hip surgery or a hernia.
Here are some tips to help you get started!
Don’t just jump into a fitness routine. First, stretch your arms, legs and back. Start off slowly, gradually increasing the pace of your exercise. Don’t do too much too soon or you will hurt yourself. For example, start with 10 minutes of walking before going to 20 and then 30 minutes. For a strength-training program using weights and machines, talk to a fitness instructor on how much weight to lift and how to use the machines properly.
Exercise should make you feel better, not worse. A little soreness, discomfort or fatigue is normal. Listen to your body, if you feel light headed, a shortness of breath, a sudden, severe headache, are sweating excessively, or have pains in the chest, stomach or anywhere else, you should stop exercising. If symptoms persist, contact your doctor.
If you are on medication or have a condition that alters your heart rate, don’t use your pulse as a judge of how fast your heart is or should be beating.
Wear the proper protective equipment for your activity. If you are biking, wear a helmet. If you are inline skating, wear a helmet as well as knee and elbow pads. Protective gear should be of good quality and fit properly. It may be expensive, but it’s an expense that is well worth it.
Watch out for the elements. If it’s hot, exercise in the early morning or early evening when it’s cooler, or stay in the shade and wear light weight clothing. If it’s cold, dress in layers, and be careful of ice and snow.
It’s especially important to stay hydrated when you are engaging in exercise that makes you sweat. Drink before, during and after exercise to prevent dehydration.
In addition to all the other benefits of exercise , the secret to a sharp mind just might lie in your feet as well! Studies show those who took a 30-minute brisk walk three days a week had sharper memories. This is what scientists refer to as “executive functions”. They are the ability to plan, organize and juggle mental tasks. Similar results exist in non-depressed individuals. Some mental decline is associated with normal aging due to reduced blood flow to the brain . Experts believe exercise may work by improving circulation to essential areas.
In a study of more than 13,000, the risk of breaking a hip was nearly 30-percent lower among those who take a brisk walk two to four times a week than in sedentary individuals. Those who went from being moderately or vigorously active to being sedentary doubled their risk.
Talk a walk!
A cool down is just as important as a warm up. Stretch your arms, legs and back to bring your heart rate back to its normal level.
Do you have any exercise tips for me?
I want to get started exercising. I love walking and hiking, but only when the weather cooperates. I also have a 1 1/2 year old, which rules out biking. I HATE jogging, and I prefer when the exercise has another point to it besides the actual exercising (like entertaining my daughter, or getting somewhere). Does anyone have any advise or tips on finding good kinds of exercise?
Well you could always go to these new exercise classes that a lot of gyms are offering where you bring your child with you and you work out and do some fun little things with your baby. http://glycocarn.com/ may also have some really great tips for working out with your child.
Exercise Tips?
I live in Florida and if you have watched the weather lately you know its insanly hot/humid it is. My problem is that I have exercise equipment in my garage, but its hot in there too and my family doesn’t know where to put it in our house. I have an eliptical, treadmill, and a weight lifting system thing. If anyone has any tips I would apprciate it,
Your a woman, lifting weights should be the last thing in your plan. Toning is what is ideal for woman, and toning is more consisted by diet and cardio.
I will gladly walk you through step by step, go to http://cagedanimal.net and register, we’ll be more than happy to walk you threw a diet and cardio lesson that fits into your day.
-MVP
What are some good exercise tips to keep my calves from tightening?
I work at a place where I’m standing for about 9 hours. And after about 4 hours my calves feel really tight. Does anyone have any exercise tips to keep this from happening?
Try calf stretches. First, lean against a wall with outstretched arms so that you`re at an angle to it. Now, put one foot in front of you with your knee bent and straighten the other leg out behind you whilst keeping your foot pointing towards the wall and FLAT on the ground. Keep you back leg straight and your foot flat as you slightly bend you arms so that your upper body comes closer to the wall. If you keep your back foot flat throughout the movement then you`ll feel a stretch in your back calf. Just repeat the movement on your other leg. Hope this helps.
Exercise tips?
Im a teen losing weight and im a big guy, but I want to be lean and fast. I am 15 and weigh 190 (I use to weigh 240) now im planning to loose the other chunks of fat i have. What kind of
exercises can i do, to make me lean and fast. I want to look skinny, but at the same time have muscles. Right now im very slow. Want can I do. I don’t have, but one 15 pound weight and a jump rope and i really dont to buy anything else. Also what kinds of foods.
special K they r yummy and perrfect 4 diet. perrfect get it??? if u dont then look at my skreen name
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exercise tips?
does anyone have boy good exercise tips that i can use at home as all gym’s are too far away. anything that will offer good results in a short amount of time, and some hint’s on some good diet tips
http://www.rosstraining.com
thats a site for some good at home exercises.