Month: November 2013

Exercise Tips for Senior Citizens

Exercise Tips for Senior Citizens

Having a fit and healthy body is important for people of all age groups. The best way to keep fit and have a healthy body is to exercise. However, elderly people often find the idea of exercising regularly daunting because they are sceptical about the exercise routine suiting them, they worry about whether they will be able to manage it and perform all the exercises without hurting themselves.

Benefits of exercise
Exercising regularly will help increase your metabolism, keep your weight in control, strengthen the bones, increase muscle strength, reduces joint pain, decreases stress and anxiety, helps rejuvenate yourself and reduces the incidence of diseases like arthritis and cardiovascular disorders.

Consult your physician
Before starting any exercise regimen, it is very crucial to consult your doctor and have a complete medical check-up done. Depending on your age and current health condition, the doctor will be able to advise you on what exercises you can take up and which ones would not be good for you.

Get an instructor
A personal trainer or professional fitness instructor will guide you on the correct way to exercise without hurting yourself. They will also take care to see that you don’t overstrain yourself. An instructor will tailor an exercise program specific to your needs and capabilities.

Do activities you enjoy
Join a social group for senior citizens. It is always fun to do activities in a group. You can go for long walk, do some jogging, dancing or stretching exercises. Exercising with a group helps motivate you.

Exercises that must be a part of your regimen
Following are the 4 kinds of exercises that must be a part of your exercise plan:
• Strength exercises
Exercises like weight-lifting, sit-ups and push-ups help build muscles and increase your metabolism.
• Balance exercises
These exercises help in improving balance of the person. They are especially important because elders are prone to experience dizziness and unsteadiness.
• Stretching exercises
Stretching exercises help relieve muscle and joint pain. They help relax tight muscles and increase flexibility.
• Endurance exercises
Endurance training helps increase your cardiovascular health. Activities like cycling, jogging, brisk walking, dancing and swimming increase the capacity of the heart to pump blood through the body.

Exercise gear
Wear good, loose exercise clothes that are comfortable and will not cause you to trip and fall down. Carry a water bottle and a towel with you always. Wear comfortable sports shoes. Exercise gear must be chosen carefully taking into consideration the climate, environment you are exercising in, temperature, humidity and type of exercise you are going to do.

Exercise intensity
Start out with stretching and low intensity exercises. They will give your body time to warm up. Slowly increase the intensity. Drink sufficient amounts of water every fifteen minutes to prevent dehydration.

If you feel dizzy or have shortness of breath while working out, you should stop the activity and take rest. If there are symptoms of chest pain or headaches, you should consult your doctor immediately. You must always keep in mind that it is never too late for an individual to start exercising. Exercising regularly can make a senior citizen healthy and fit. It increases blood flow to the brain and makes a person mentally alert and agile.

Would you like to lose weight without losing your health? Register for a free Personal Trainer in Sutherland Shire session; visit Sydney Boot Camps.

Article Source: http://EzineArticles.com/expert/Kya_Cassiuss_Victoria/717877

Article Source: http://EzineArticles.com/6350875

Having a fit and healthy body is important for people of all age groups. The best way to keep fit and have a healthy body is to exercise. However, elderly people often find the idea of exercising regularly daunting because they are sceptical about the exercise routine suiting them, they worry about whether they will be able to manage it and perform all the exercises without hurting themselves.

Benefits of exercise
Exercising regularly will help increase your metabolism, keep your weight in control, strengthen the bones, increase muscle strength, reduces joint pain, decreases stress and anxiety, helps rejuvenate yourself and reduces the incidence of diseases like arthritis and cardiovascular disorders.

Consult your physician
Before starting any exercise regimen, it is very crucial to consult your doctor and have a complete medical check-up done. Depending on your age and current health condition, the doctor will be able to advise you on what exercises you can take up and which ones would not be good for you.

Get an instructor
A personal trainer or professional fitness instructor will guide you on the correct way to exercise without hurting yourself. They will also take care to see that you don’t overstrain yourself. An instructor will tailor an exercise program specific to your needs and capabilities.

Do activities you enjoy
Join a social group for senior citizens. It is always fun to do activities in a group. You can go for long walk, do some jogging, dancing or stretching exercises. Exercising with a group helps motivate you.

Exercises that must be a part of your regimen
Following are the 4 kinds of exercises that must be a part of your exercise plan:
• Strength exercises
Exercises like weight-lifting, sit-ups and push-ups help build muscles and increase your metabolism.
• Balance exercises
These exercises help in improving balance of the person. They are especially important because elders are prone to experience dizziness and unsteadiness.
• Stretching exercises
Stretching exercises help relieve muscle and joint pain. They help relax tight muscles and increase flexibility.
• Endurance exercises
Endurance training helps increase your cardiovascular health. Activities like cycling, jogging, brisk walking, dancing and swimming increase the capacity of the heart to pump blood through the body.

Exercise gear
Wear good, loose exercise clothes that are comfortable and will not cause you to trip and fall down. Carry a water bottle and a towel with you always. Wear comfortable sports shoes. Exercise gear must be chosen carefully taking into consideration the climate, environment you are exercising in, temperature, humidity and type of exercise you are going to do.

Exercise intensity
Start out with stretching and low intensity exercises. They will give your body time to warm up. Slowly increase the intensity. Drink sufficient amounts of water every fifteen minutes to prevent dehydration.

If you feel dizzy or have shortness of breath while working out, you should stop the activity and take rest. If there are symptoms of chest pain or headaches, you should consult your doctor immediately. You must always keep in mind that it is never too late for an individual to start exercising. Exercising regularly can make a senior citizen healthy and fit. It increases blood flow to the brain and makes a person mentally alert and agile.

Would you like to lose weight without losing your health? Register for a free Personal Trainer in Sutherland Shire session; visit Sydney Boot Camps.