Added: Alixandra Bloch - Date: 11.10.2021 00:24 - Views: 40818 - Clicks: 2638
Getting moving can help boost your energy, maintain your independence, protect your heart, and manage symptoms of illness or pain as well as your weight. Regular exercise is also good for your mind, mood, and memory. Maintain or lose weight. As your metabolism naturally slows with age, maintaining a healthy weight can become a challenge. Regular exercise helps increase your metabolism and build muscle mass, helping your body to burn more calories. Reduce the impact of illness and chronic disease.
Enhance your mobility, flexibility, and balance. Exercise improves your strength, flexibility, and posture, which in turn can help with your balance and coordination, and reduce your risk of falls. Strength training can also help alleviate the symptoms of chronic conditions such as arthritis. Improve how well you sleep. Quality sleep is vital for your overall health as you get older. Regular activity can help you fall asleep faster, sleep more deeply, and wake feeling more energetic and refreshed.
Boost your mood and self-confidence. Exercise is a huge stress reliever and the endorphins produced can actually help reduce feelings of sadness, depression, and anxiety. Being active and feeling strong can also help you feel more self-confident. Improve your brain function Activities like Sudoku or crossword puzzles can help keep your brain active, but little comes close to the beneficial effects of exercise on the brain.
It can aid brain functions as diverse as multitasking and creativity, and help to prevent memory losscognitive decline, and dementia. You may feel discouraged by health problems, aches and pains, or concerns about injuries or falls. Or maybe you just think that exercise is boring. Becoming more active can energize your mood, relieve stress, help you manage symptoms of illness and pain, and improve your overall sense of well-being. You can gain the benefits from adding more movement and activity to your life, even in small ways. Fact: Regular physical activity helps you look and feel younger and stay independent longer.
And the mood benefits of exercise can be just as great at 70 or 80 as they were at 20 or Fact: Regular exercise, by building strength and stamina, prevents loss of bone mass and improves balance, actually reducing your risk of falling. Fact: Changes in hormones, metabolism, bone density, and muscle mass mean that your strength and performance levels inevitably decline with age. The key is to set lifestyle goals that are appropriate for your age.
And remember: a sedentary lifestyle takes a much greater toll on athletic ability than biological aging. In fact, adults who become active later in life often show greater physical and mental improvements than their younger counterparts. Just begin with gentle activities and build up from there. However, you can lift light weights, stretch, and do chair aerobics, chair yoga, and chair tai chi to increase your range of motion, improve muscle tone and flexibility, and promote cardiovascular health.
Many swimming pools offer access to wheelchair users and you can also find adaptive exercise Looking to please 45 or older for wheelchair sports such as basketball. Fact: Getting moving can help you manage pain and improve your strength and self-confidence. Many older people find that regular activity not only helps stem the decline in strength and vitality that comes with age, but actually improves it. The key is to start off gently.
Think about activities that you enjoy and how you can incorporate them into an exercise routine:. Staying active is not a science. Just remember that mixing different types of physical activity helps to both keep your workouts interesting and improve your overall health. The key is to find activities that you enjoy—based on the four building blocks of fitness. These are:. Try yoga, tai chi, and posture exercises to gain confidence with balance. It also reduces your risk of falling or fear of falls. What it is: Cardiovascular exercise uses large muscle groups in rhythmic motions over a period of time.
It gets your heart pumping and may even leave you feeling a little short of breath. Cardio workouts include walking, stair climbing, swimming, hiking, cycling, rowing, tennis, and dancing. It also promotes independence by improving endurance for daily activities such as walking, house cleaning, and errands. What it is: Strength training builds up muscle with repetitive motion using weight or external resistance from machines, free weights, elastic bands, or your own body weight.
Power training is often strength training done at a faster speed to increase power and reaction times. Power training can improve your speed while crossing the street, for example, or prevent falls by enabling you to react quickly if you start to trip or lose balance.
Building strength and power will help you stay independent and make day-to-day activities such as opening a jar, getting in and out of a car, and lifting objects easier. This can be done through stationary stretches or stretches that involve movement to keep your muscles and ts supple and less prone to injury. Yoga is an excellent means of improving flexibility.
Walking is a perfect way to start exercising. It requires no special equipment, aside from a pair of comfortable walking shoes, and can be done almost anywhere. Senior sports or fitness classes.
Exercising with others can help keep you motivated while also providing a source of fun, stress relief, and a place to meet friends. Water aerobics and water sports. Yoga combines a series of poses with breathing. Moving through the poses helps improve strength, flexibility and balance, and can be adapted to any level. Tai chi and qi gong. These martial arts-inspired systems of movement can increase balance and strength. Classes for seniors are often available at local YMCA or community centers. Get medical clearance from your doctor before starting an exercise program, especially if you have a preexisting condition.
Ask if there are any activities you should avoid. Consider health concerns. Keep in mind how your ongoing health problems affect your workouts. For example, diabetics may need to adjust the timing of medication and meal plans when setting an exercise schedule. Listen to your body. Exercise should never hurt or make you feel lousy.
Stop exercising immediately and call your doctor if you feel dizzy or short of breath, develop chest pain or pressure, break out in a cold sweat, or experience pain. And put your routine on hold if a t is red, swollen, or tender to the touch—the best way to cope with injuries is to avoid them in the first place. If you regularly experience pain or discomfort after exercising, try exercising for less time but Looking to please 45 or older frequently throughout the day. Start slow and build up steadily. Try spacing workouts in ten-minute increments twice a day. Or try just one class each week.
Prevent injury and discomfort by warming up, cooling downand keeping water handy. Commit to an exercise schedule for at least three or four weeks so that it becomes a habit and force yourself to stick with it. This is much easier if you find activities you enjoy. Experiment with mindfulness.
Instead of zoning out when you exercise, try to focus on how your body feels as you move—the rhythm of your breathing, the way your feet strike the ground, or your muscles flexing, for example. Practicing mindfulness will improve your physical condition faster, better relieve stress and anxiety, and better help you to avoid accidents or injuries.Looking to please 45 or older
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