5 Fitness Tips to Help Seniors Get & Stay In Shape

You know you should exercise regularly, drink lots of water and eat nutritious foods. Those are 3 smart fitness tips everyone should live by. But if you're over the age of 60, there may be special concerns you should keep in mind when trying to stay fit.

If you are a senior, the following tips provide even more support for a fit and healthy lifestyle.

1. It's Never Too Late to Start

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Don't think that since you have lived a life of little exercise and physical activity, there is no need to start now. Just 15 minutes after you begin exercising, you benefit by the increased rate of healthy oxygen pumped throughout your body! Make exercise a regular part of your daily and weekly activities, and your health can improve quickly - no matter what your age.

2. Stop Comparing Yourself to Others

There are always going to be other people in better (and worse) shape than you. Comparing your level of fitness to someone else is pointless. You are an incredibly unique individual. What someone else can or cannot do has nothing to do with you. Continue to make strides with your physical fitness, keeping moving and active on a daily basis, and your efforts will pay off.

3. Don't Underestimate Yourself

The last 20 or 30 years research continues to show that what we thought about the inevitability of aging is not entirely true. The things that you can accomplish, physically, spiritually, emotionally and mentally, are not limited by your age. If you haven't exercised in a while, start slow, but don't underestimate what frequent physical activity, lots of rest, smart nutrition and hydration can accomplish in your life.

4. For Senior Citizens Who Used To Be Athletes – Accept That You Are Not That Young Anymore

You just learned that you may be able to do more physically than you ever thought possible as a senior citizen. This mindset can lead to incredible health rewards. On the other side of that coin are those individuals who overestimate their physical ability as seniors. If you used to be an athlete, or you were just very physically active as a youngster, don't overestimate your strength and endurance. You can lead a wonderfully healthy life as a senior, but be careful not to injure yourself by overestimating your physical abilities. Injury in the elderly is one of the leading causes of disability and can even lead to death.

5. Include Strength Training, Balance Exercises and Aerobics In Your Daily Routine

Balance exercises include yoga, Pilates and tai chi. Every year past 60, your chances of falling increase. That's why balance exercises are so important for seniors. However, as mentioned above, so is regular and moderately intense aerobic activity. Add strength training, like body weight training or lifting weights, and you have the perfect trifecta of senior exercising for a fit and healthy body – strength training, balance exercises and aerobics.

Why Exercise Is Important During Menopause

We all know that getting enough exercise is a vital part of staying healthy.  What you may not know is that the older you get, the more important it is for you to work out regularly.  As your body starts to change, you not only may experience hot flashes and mood swings, you’re also at a higher risk for dangerous diseases.  The good news is that many menopausal symptoms can be helped or even stopped through regular physical activity.

Aerobic exercises (Photo credit: Wikipedia)

One of the biggest concerns for women approaching menopause is the loss of bone mass.  This can lead to osteoporosis and other serious consequences.  Many doctors suggest getting plenty of calcium to help prevent bone deterioration, but this is just the first step.  Getting regular, weight-bearing exercise is also essential for maintaining good bone health.  If you’re not in very good shape, walking other light exercise can be enough to get started.  You should eventually work yourself up to resistance training.  This is the best way to slow or even stop loss of bone mass.  You should also consider adding flexibility training; being limber will keep you from getting injured sometime down the road.  (Yoga is often a great choice, as it combines weight-bearing exercise with flexibility training - and in some types of yoga, even cardiovascular benefits.)

Along with osteoporosis, women who have reached menopause are also at an increased risk of developing heart disease.  Many women assume that only men are at risk, but heart disease is a top killer of women as well as men.  Plus, women are less likely to know they’re having a heart attack, so they don’t get treatment as quickly.  Regular aerobic exercise can do wonders for keeping your heart in good shape.  Even if you aren’t going through menopause yet, getting regular exercise is a great way to keep your heart healthy for a long time.   

gymnasium braille ada sign (Photo credits: www.mydoorsign.com)

Another common symptom of menopause is mood swings.  As estrogen levels fluctuate, so do your emotions.  And unlike mood changes due to your menstrual cycle, menopausal mood fluctuations are much less predictable.  Exercise can work to ease symptoms of depression, decrease mood fluctuations, and decrease irritability.  Exercise helps you to be more emotionally stable so you can worry about more important things.

With the onset of menopause, many women gain weight.  While it’s usually not a substantial amount, it can increase the risk of certain weight related diseases.  Regular exercise can help you keep your weight in check, reducing the risk of serious health problems in the future. 

If your biggest concern about menopause is the immediate physical symptoms, exercise can be a great cure for you too.  Many women notice a decrease in hot flashes and other physical symptoms when they go on a regular exercise program. 

Sure, regular exercise takes some planning and work, but your health is worth it, so get out and get moving - no matter what age you are!