Exercise and Physical Fitness

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Before starting any type of physical workout or exercise please consult your Physician first.

This information is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. You should not use the information on this web site for diagnosing or treating a health problem or disease, or prescribing any medication or other treatment.

Exercise and Physical Fitness is a major contributor to a healthy lifestyle.

Regular exercise can help prevent coronary heart disease, stroke, diabetes, obesity, and high blood pressure.

Physical activity does not have to involve hours at the gym.

Instead, there are many ways that you can make small changes throughout the day to make your life less sedentary and get your body moving.

Regular, weight-bearing exercise can also help prevent osteoporosis by building bone strength.

You are never too old to start exercising.

Even frail, elderly individuals (70-90 years of age) can improve their strength and balance with exercise.

Choose a method of physical activity that you enjoy—one that will not feel like a chore.

You can even involve your friends or family in your physical activity so you can have some time to interact with the people you love while also benefiting your body.

Start slowly and work up to a healthy frequency.

Pace yourself so you don’t run out of energy and become discouraged early.

A good exercise goal to work toward is 30 minutes per day, 5 times per week.

A great exercise to start with is Walking.

There are four types of exercise that everyone should be doing regularly:

  • Aerobic exercise
  • Strength training
  • Stretching
  • Balance exercise

Aerobic Exercise

Aerobics for Beginners

Aerobics Dance Exercise

The Benefits of Aerobic Exercise For Seniors

Working aerobic exercise into your senior fitness routine will have a big impact on the health of your lungs.

Aerobic exercise is also called “cardio” because it gets your heart rate up, pumping more blood and oxygen to your muscles and body.

Regular aerobic exercise allows the entire pulmonary system to increase the maximum amount of oxygen that the lungs can handle, toning the lungs as well as the heart.

According to the President’s Council on Fitness, the recommended amount of aerobic exercise for seniors is 150 minutes per week.

This can break down to two 12-minute spurts of cardio, 7 days a week, or 50-minutes 3 times a week (or any other combination that gets you to your goal of 150 minutes!).

They do specify, however, that you need to perform a cardio exercise for at least 10 minutes to get the pulmonary benefits from it.

Strength training

Strength training involves the performance of physical exercises which are designed to improve strength and endurance.

It is often associated with the use of weights but can take a variety of different forms.

When properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being, including increased bone, muscle, tendon, and ligament strength and toughness, improved joint function, reduced potential for injury, increased bone density, increased metabolism, increased fitness and improved cardiac function. 

Training commonly uses the technique of progressively increasing the force output of the muscle through incremental weight increases and uses a variety of exercises and types of equipment to target specific muscle groups.

Strength training is primarily an anaerobic activity, although some proponents have adapted it to provide the benefits of aerobic exercise through circuit training.

Strength training is typically associated with the production of lactate, which is a limiting factor of exercise performance.

Regular endurance exercise leads to adaptations in skeletal muscle which can prevent lactate levels from rising during strength training.

17 Min Strength Training Workout for Beginners – Women & Men

Strength Workout For Seniors

Stretching

Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately flexed or stretched in order to improve the muscle’s felt elasticity and achieve comfortable muscle tone.

The result is a feeling of increased muscle control, flexibility, and range of motion.

Stretching is also used therapeutically to alleviate cramps and to improve function in daily activities by increasing range of motion.

In its most basic form, stretching is a natural and instinctive activity; it is performed by humans and many other animals.

It can be accompanied by yawning.

Stretching often occurs instinctively after waking from sleep, after long periods of inactivity, or after exiting confined spaces and areas.

Increasing flexibility through stretching is one of the basic tenets of physical fitness.

It is common for athletes to stretch before (for warming up) and after exercise in an attempt to reduce risk of injury and increase performance.

Stretching can be dangerous when performed incorrectly.

There are many techniques for stretching in general, but depending on which muscle group is being stretched, some techniques may be ineffective or detrimental, even to the point of causing hypermobility, instability, or permanent damage to the tendons, ligaments, and muscle fiber.

Hip-opening yoga stretches

Stretching exercises for older adults

Back Pain Relief Exercises & Stretches

Balance exercise

Though it might not cross your mind, you need good balance to do just about everything, including walking, getting out of a chair, and leaning over to tie your shoes.

Strong muscles and being able to keep yourself steady make all the difference in those and many other things you do every day.

Balance training involves doing exercises that strengthen the muscles that help keep you upright, including your legs and core.

These kinds of exercises can improve stability and help prevent falls.

Doing balance exercises can be intense, like some very challenging yoga poses.

Others are as simple as standing on one leg for a few seconds.

Or you can use equipment that forces your body to stabilize itself, like a Bosu half-circle stability ball or a balance board you use along with a video game.

The beauty of balance training is that anyone can, and should, do it.

Balance training improves the health, balance, and performance of everyone from beginners to advanced athletes, young and not-so-young.

If you’re new to exercise, it’s a great place to start.

Focusing on your core and balance improves overall strength and gets your body ready for more advanced exercise.

Start off easy.

You may find that you need to hold onto a chair at first.

That’s absolutely fine.

If you’re an advanced exerciser, you’ll likely find you still need to start with somewhat simple moves if balance isn’t your thing.

Then push yourself to perform more complex moves that both challenge your muscular strength and your aerobic stamina.

If you think balance exercises are easy, you haven’t tried yoga’s warrior III pose.

Balance exercises for beginners

Balance exercises for seniors

14 Calf exercises

 

Balance Boards
Exercise Equipment
Exercise Weights

 

 

 

 

 

 

 

 

If you found this page helpful PLEASE leave me a comment and I will reply asap, thank you.

 

4 Responses

  1. Miselis

    Hi, Michael, I really have problems, sometimes, putting on my pants. Sometimes I feel kind of awkward. I have problems in my balance. I saw the video “Single Leg Balance”, which I saw it very useful and easy to follow. I will try it the way the lady is instructing. 

    Thanks for this information, it means a lot to me. I have a question. I am in my 60´s, so I need to work with my legs, specially my gastrocnemius. What specific exercise or exercises should I start, I mean, the stretching and then the strength training? I will appreciate your toughts and your information.

    I will definitely see the other videos.

    Thanks a lot in advance

    Len

    • admin

      Thank you Len,  I am also in my 60’s and I use to have a balance problem. The gastrocnemius is the main muscle you see when looking at someone’s calves — it will be thick and well-defined if it’s highly developed.

      The gastrocnemius contributes to jumping, acceleration, and explosive speed and power. I find these calf exercises work great for me and I will be adding them to that page. 1. Standing calf raise on elevated surface2. Seated calf raise3. Farmer’s walk on toes

  2. Joy

    Hello there! this is an amazing review you have got here. I enjoy reading your articles as I learn a lot from it each time I come across it. Exercise has been lacking in my daily routine since I started working on my musical ability but I think from now I will start with the Aerobic Exercises. 

    Thanks for sharing this with me.

    • admin

      Thank you Joy, any type of exercise for the body is good for you, even walking, good luck to you.

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