Physical Fitness for Senior Citizens

Fighting Illness with Physical Fitness for Senior Citizens

Many people do not believe that exercising just twice a week can reduce their chances of suffering from some illnesses, but xercising helps your body stay active, builds muscle and bone strength, and keeps you happy.

Arthritis

Many seniors suffer from arthritis, which makes it difficult for them to move freely and enjoy the activities they once loved. If you are not suffering from arthritis or have just started, this is a great time to take part in some flexibility exercises, which can help combat this illness. Keeping your joints limber can help keep arthritis at bay or lessen the severity of it.

Heart Disease

Clogged arteries that lead to heart disease are common in seniors. Fitness for seniors is extremely important for this reason. Activities such as cardio exercises are great ways to get your heart pumping and blood flowing. Cardio includes running, walking, biking, and aerobics.

Diabetes

If you suffer from diabetes, physical activity can help your blood sugar decrease. Getting your heart rate up by doing aerobics or other cardio can help your body regulate insulin so that it processes sugar much more efficiently. You still will need to watch what you eat and take your medications. However, working out can help decrease your sugar levels over time, which means that in the future you might be able to speak to your doctor about lowering your dosage.

Depression

Depression is common among people of all ages, including seniors, and working out can help. Endorphins are released when your heart rate increases and this gives you a natural high. You will feel energized, happy, and ready to take on your day.

High Blood Pressure

High blood pressure occurs because of genetics, the food you eat and stress. When stressed, your blood pressures goes up and when you eat salty foods it can have the same effect. When you engage in cardiovascular activity, you will feel less stressed and your body will process foods much better. These activities can decrease high blood pressure levels and many people have decreased their medication dosage because of these increased activities.

Osteoporosis

Osteoporosis occurs when you lose bone mass and strength. This makes your bones brittle, which means you are at higher risk for fractures and broken bones. As you become older, it is important to keep your bones strong with calcium and physical activities that focus on strengthening.

Things to Consider Before you Start Exercising

Physical fitness for senior citizens is a great way to get into shape but you have to know your limitations. Here are some things to keep in mind before you start.

• Ask your doctor

Before you begin your new physical fitness routine, consult with your doctor to make sure there are no restrictions due to past illness, surgery or condition.

• Special recommendations for hip repair or replacement

If you experienced a hip repair or replacement, check with your doctor if you plan to do any lower body exercises. Also, never bend your hips more than 90 degrees, never cross your legs and do not lock your joints.

• Do not push yourself

If you have not been active in a long time, do not push yourself by doing too much. You can hurt yourself. Start doing one set and increase the sets each time you exercise, when you feel ready. Plan to do your routine once or twice a week but not two days in a row.

Physical Activities Especially for Seniors

• NIHSeniorHealth – This site is great, it has detailed instructions, and videos so you know you are doing it right.
• Estronaut – Visit this site for strengthening and endurance.
• About.com Senior Living – Visit this link for strength, balance, stretching, and endurance activities. You can also find additional information about the benefits of physical fitness.
• FamilyDoctor.org – This is a nice site with pictures of the different movements.

Purchasing DVDs for Fitness

Here are some DVDs you can purchase that will help you stay fit and healthy. Sometimes it is good to follow a video because it makes it more fun and helps you know if you are doing the movements correctly.

• Dance and Exercise
• Collage Video
• CKFitnessOnline
• Amazon DVDs for Seniors

Things to Remember While Exercising

Always remember to stretch and warm up before engaging in any activity. If you feel any pain, stop immediately. Make sure you drink plenty of water as well. Always remember to cool down after you have done any strenuous or cardio type of workout so your heart rate has a chance to come down slowly. Finally, remember this is great for your body and have fun.