In generations past, exercise was believed to be mostly for the younger set. It was even believed that older people couldn't increase muscle mass or strength if they wanted to. Studies at Harvard and elsewhere have now firmly put that myth to rest.
In fact, exercise is now a recommended activity for those who are above the age of 50. For instance, as one ages, metabolism tends to become much slower, which in turn increases the amount of fat that gets accumulated in the body. This reduces the flow of blood and increases blood pressure. In addition, one's bones become less dense and more porous, which are characteristic of the condition called osteoporosis. The muscle firmness deteriorates as skin loses its tone.
All these can be reversed or slowed down with exercise that has been deemed appropriate for the person's age. The American College of Sports Medicine recommends spending anywhere from 15 minutes to 1 hour of aerobic exercise a couple of days each week.
The safe maximum heart rate is 220 beats minus your present age. When you are working out, you should target an increase of between 60% and 90% of this safe maximum. What cardiovascular exercises can you do? Brisk walking for 30 minutes or three 10-minute walks per day, mild jumping jacks, gentle jogging in place, swimming, dancing are some of these exercises. These exercises ensure a healthy heart and blood vessels.
Exercises for strength building ensures toned muscles and helps maintain normal blood sugar levels. According to the National Institutes of Health, there are some 300,000 reported hospital admissions for broken hips per year. And most of these are because of senior people falling. Balance exercises can help in the maintenance of leg muscles. The incidence of falling can be greatly minimized if people have strong leg muscles.
It is recommended that in order to keep the muscles flexible for movement and the joints lubricated, the elderly also do a couple of static and dynamic stretches during their workouts. This improves their ability to balance themselves, but also to make it easier for them to move freely. This will, on the overall, reduce the amount of pain they experience as they go about their daily activities.
One should avoid a sedentary lifestyle. Endurance exercises helps the heart and the lungs function more efficiently and effectively. Increasing metabolic rate helps the body produce the chemicals needed for proper functioning.
In the end, exercise can even delay the commencement of osteoporosis. In fact, it is not likely for diabetes mellitus, a form of diabetes that is not dependent on insulin, to hit those who regularly work out. There are also heart diseases that are averted by those who exercise even moderately even when they older.
There is proof that exercise can also improve a person's psychological well-being, with the severity of depression reduced and the mood alleviated. Exercise can also be a means for which older individuals can participate in group activities and meet other people.
A word of caution for the elderly people -- always consult a doctor or trainer first before embarking on any set of physical activities. This is especially so for those who have stayed sedentary for a long time. Proper guidance is necessary in order to build up endurance and strength.
For those with medical conditions, it is crucial to talk with your physician first. Consult a sports expert. He will be able to guide and make the appropriate exercise routine for your maximum benefit. - 16003
In fact, exercise is now a recommended activity for those who are above the age of 50. For instance, as one ages, metabolism tends to become much slower, which in turn increases the amount of fat that gets accumulated in the body. This reduces the flow of blood and increases blood pressure. In addition, one's bones become less dense and more porous, which are characteristic of the condition called osteoporosis. The muscle firmness deteriorates as skin loses its tone.
All these can be reversed or slowed down with exercise that has been deemed appropriate for the person's age. The American College of Sports Medicine recommends spending anywhere from 15 minutes to 1 hour of aerobic exercise a couple of days each week.
The safe maximum heart rate is 220 beats minus your present age. When you are working out, you should target an increase of between 60% and 90% of this safe maximum. What cardiovascular exercises can you do? Brisk walking for 30 minutes or three 10-minute walks per day, mild jumping jacks, gentle jogging in place, swimming, dancing are some of these exercises. These exercises ensure a healthy heart and blood vessels.
Exercises for strength building ensures toned muscles and helps maintain normal blood sugar levels. According to the National Institutes of Health, there are some 300,000 reported hospital admissions for broken hips per year. And most of these are because of senior people falling. Balance exercises can help in the maintenance of leg muscles. The incidence of falling can be greatly minimized if people have strong leg muscles.
It is recommended that in order to keep the muscles flexible for movement and the joints lubricated, the elderly also do a couple of static and dynamic stretches during their workouts. This improves their ability to balance themselves, but also to make it easier for them to move freely. This will, on the overall, reduce the amount of pain they experience as they go about their daily activities.
One should avoid a sedentary lifestyle. Endurance exercises helps the heart and the lungs function more efficiently and effectively. Increasing metabolic rate helps the body produce the chemicals needed for proper functioning.
In the end, exercise can even delay the commencement of osteoporosis. In fact, it is not likely for diabetes mellitus, a form of diabetes that is not dependent on insulin, to hit those who regularly work out. There are also heart diseases that are averted by those who exercise even moderately even when they older.
There is proof that exercise can also improve a person's psychological well-being, with the severity of depression reduced and the mood alleviated. Exercise can also be a means for which older individuals can participate in group activities and meet other people.
A word of caution for the elderly people -- always consult a doctor or trainer first before embarking on any set of physical activities. This is especially so for those who have stayed sedentary for a long time. Proper guidance is necessary in order to build up endurance and strength.
For those with medical conditions, it is crucial to talk with your physician first. Consult a sports expert. He will be able to guide and make the appropriate exercise routine for your maximum benefit. - 16003
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