How To Learn About Exercise For the Elderly

In most cases, elderly individuals can enjoy the benefits of some type of regular exercise. A few seniors, however, will be too frail for certain types of exercise. For others, special precautions need to be made to eliminate the risk of falls.

For the elderly, the benefits of exercise include lower incidence of depression, reduced chance of dying prematurely, increased alertness, improvements in blood pressure and other cardiovascular benefits, and reduced risk of diabetes. Seniors who exercise regularly typically remain independent for a longer period of time.

It is not necessary for the senior to spend huge amounts of time in strenuous exercise. Those individuals who exercised regularly for as little as 30 minutes per week still experienced significant benefits. This was true even if the exercise required only moderate amounts of effort.

There is no single exercise program that will work for all elderly individuals because each individual has different needs and problems. What works and is safe for one senior may not work or be safe for another.

It is important to consult with a physician before beginning ALL new exercise programs. This is true for all ages, but it is particularly true for the elderly who may be limited in what they can do by specific medical conditions.

An elderly person who gets the okay from her physician may enjoy the same exercise activities as younger individuals. In addition, here are five exercises that the elderly may enjoy:

1. Walking. If the senior is still able to walk independently and is steady on her feet, regularly walking a short distance provides excellent cardiovascular benefits and can be a wonderful source of exercise.
2. Water aerobics. Even those seniors who have limited mobility can participate in and enjoy water aerobics. The water cushions the impact and makes mobility easier.
3. Stretching. These low-impact activities can even be done in a wheelchair. Seniors who stretch several times a week will find that they retain their flexibility better than those who do not stretch on a regular basis.
4. Strength training. The use of weight machines or free weights strengthens muscles all over the body. Special equipment is not even needed. A senior can benefit from lifting household items such as books, cans, or other moderately heavy items.
5. Balance exercises. As seniors age, loss of balance can become a serious problem. Strengthening leg muscles can improve balance and stability.

Caution:

• It is important to consult with a physician before beginning ALL new exercise programs.

Quick Tips:

• There is no single exercise program that will work for all elderly individuals.
• In most cases, elderly individuals can enjoy the benefits of some type of regular exercise.

Read More ..... »

How to Lose Weight When You Are Elderly

It is possible to lose weight when you are elderly. Losing weight is not easy, but it can be done with perseverance and determination. Getting healthier is the main reason elderly people want to lose weight, since obesity can lead to many diseases like diabetes, heart disease, stroke and cancer. By losing the weight, an elderly person gets rid of fat and also makes it easier for the body to function at a higher level. The best way to lose weight is by using common sense; crash diets and other methods are dangerous and are hard to maintain. While many people struggle to lose unwanted pounds, there are safe and effective ways to lose weight at any age.

Things You'll Need

• Vitamin and mineral supplements

Tips For You

1. Every day drink at least 8 glasses of water. This will flush out the system and remove toxins. It will also leave you feeling full so you will eat less. In addition to water, drink fruit and vegetable juices, which are healthy fluids.
2. Eat small meals four to six times a day. The metabolism slows down when the body only gets three large meals a day. The long hours between meals puts the body into starvation mode; to protect against this, the body reduces the metabolic rate so that food is processed more slowly. By eating small meals more frequently, the metabolic rate remains high.
3. Eat fewer fats and carbohydrates. While these nutrients are important to the diet, try to eat good fats or good carbohydrates. Eat less junk food, and more fruits and vegetables. Try to eat organic foods if possible, which are healthier because they have fewer toxins, like preservatives. If you eat too many carbohydrates each day and don't use them as fuel, the excess carbs are stored as fat. This is especially detrimental if you have a sedentary lifestyle which requires less energy.
4. Vitamins and minerals are necessary for various processes of the body, so take multivitamin and multimineral supplements. If you are on medication, check with your doctor to find the best ones for your needs.
5. Exercise as often as you can. Just because you are elderly does not mean you cannot exercise. There are low-impact exercise classes available that are designed just for senior citizens, and some exercises can be done while sitting in a chair. Walking is always good; water aerobics reduces strain on the joints. Exercise is a great way to burn off fat and gets your heart pumping, thus strengthening it. If you have not exercised in a long time or have medical conditions, consult with your doctor before starting an exercise program.

Read More ..... »