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

(Image courtesy of stockimages at FreeDigitalPhotos.net.)

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.

[Video] 20-Minute Low Impact Cardio Workout (Part 1)

This short video provides a basic, low-impact cardio workout great for seniors or those who need a gentle workout due to fitness impairment or injury. Get your core temperature up and your blood flowing with this easy workout.

This video is part one of the full 20-minute workout, and is about 11 minutes long. No equipment is required, so let's get moving!

Check out the video at this link if it does not appear below:

https://youtu.be/iC_UG8yVGOw

4 Great Benefits of Exercise for Seniors

Exercise helps keep senior citizens fit physically ... and socially, emotionally and psychologically as well. You receive so many benefits when you exercise. Your heart becomes strong and it works effortlessly. It easily pumps oxygen throughout your body, which allows all of your different internal and external systems to work properly.

Since all of those systems are interconnected and controlled by your brain, you enjoy more than just physical benefits when you stay active as you age. If you need motivation to exercise and you are over 50 years of age, take a look at these wonderful nonphysical benefits of staying active that just may change how you think about physical fitness.

1. You Feel Better About Yourself

When you exercise, "feel good" chemicals and hormones are released by your brain. That's right, there is a physiological reason you feel great after you exert yourself physically. You truly do feel good about yourself as a person when you exercise on a regular basis.

2. Your Social Life Benefits

Humans are social animals. Most of us feel better in social settings where our friends, family members and other like-minded individuals spend time with us. When you exercise after you turn 50 years of age, you promote independence and positive self-worth. This leads to a richer social life. Many exercises and other forms of physical fitness are also social in their very nature, like hiking clubs and cycling or dance and yoga classes.

3. Your Brain Is Sharper and Your Memory Recall Improves

Studies have shown that frequent exercise actually improves your recall. A physically fit body leads to a sharp mind and excellent memory. Your elevated heart rate pumps blood and the aforementioned oxygen to your brain as well as every other part of your body. This keeps your brain healthy. In studies of men and women over 50, those who exercised regularly were able to recall and remember people, objects and events better than their non-exercising counterparts.

4. Exercise Defeats Depression and Anxiety

Once again, exercise shows an enormous nonphysical benefit. A depressed individual can make very bad life choices, even going as far as suicide. Isn't it amazing then that simple exercise on a consistent basis has proven an effective treatment for depression and anxiety? In studies of older individuals (men and women over 50) regular physical activity has been directly linked to reduced episodes of anxiety, stress and depression when compared to sedentary people the same age.

Video: Stronger Seniors Strength & Cardio Workout - Lower Body

This video from the Stronger Seniors Chair Workout series focuses on the lower body, increasing strength in the legs, while using the arms to increase heart rate for a gentle no-impact cardio workout at the same time. This one is for those who are either chair-bound, or unable to do a full workout standing up due to injury or infirmity.

You won't need anything to do this workout other than a sturdy chair, and it takes less than 10 minutes and should be safe for all fitness levels. Still, consult with your physician if you are unsure if you are fit enough for any form of exercise.

While it may not be as exciting as some of our usual weekly workout videos, fitness is more imperative than ever for seniors, increasing both quality and length of life. For those who are chair bound, any form of exercise is better than none - and you can tell that some of these lovely ladies are really having some fun with it!

If it's too basic for your needs, please do share this with loved ones in your life who may need a very gentle form of exercise!

Stronger Seniors Strength - Senior Exercise Aerobic Video, Elderly Exercise, Chair Exercise
http://www.StrongerSeniors.com/ #ExerciseForSeniors Seniors Chair Aerobics- This clip focuses on the lower body. This Chair Exercise program helps seniors an...


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Review: Stronger Seniors Core Fitness Workout

Whether you're a senior, or just someone recovering from an injury and and you find some workout programs have too much impact on your joints or you have physical challenges that make traditional exercise programs difficult, the Stronger Seniors Core Fitness program is a great solution.

This is a DVD fitness program you can enjoy in the privacy of your own home. But what you’ll find is unique about it is that all of the exercises are performed while seated in a chair, so you won’t have to worry about any impact on your joints.

While there are several different Stronger Seniors workouts, this particular program is designed to help you improve the strength of your abdominals. In addition, you’ll find that you take pressure off of your lower back and you experience better posture and balance. You’ll also learn the best breathing techniques while you exercise.

It’s important as you age that you continue to exercise your body. Exercise has been shown to improve mobility and decrease the risk of developing chronic diseases. If you have a chronic disease, in some cases, exercise can help to alleviate symptoms and even reverse it.

But if you’re experiencing problems related to aging such as arthritis, heart disease, or osteoporosis you may have a hard time with exercises that require walking, jumping, or anything that puts pressure on your joints.

This workout program is free from impact but will help you to strengthen the muscles of your body that help you to stay balanced and pain free. With a stronger core you’ll find it easier to perform your daily tasks and possibly even enjoy exercises such as walking or riding a bike.

If pain or a lack of fitness has kept you from enjoying activities, this program can help you to get back the strength that you’ve lost. You’ll find that it improves the way you feel and helps you to be more independent.

This program uses principles from Pilates to create a core strengthening program perfect for seniors or people with disabilities. Core strength is critical, but many Pilates exercises call for a wide range of flexibility that many people just don’t have.

As you practice the exercises on this DVD you’ll see that they meet you where you are. You can do all the exercises from the comfort and stability of a chair. You won’t have to risk impact or injury as you work to get fit.

There’s also an emphasis on the connection between the mind and body that will help you to have even better success as you work toward fitness goals. With the Stronger Seniors Core Fitness Chair Exercise Program you’ll get stronger, develop better balance, and be able to manage stress better.

Click Here to Get Yours on Amazon.com, and give it a try today!

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!

Video - Zumba Gold for Seniors

Here is an example of a Zumba "Gold" class - for seniors. Zumba Gold utilizes the same fun Latin music and some of the same moves as a regular Zumba class, but lower intensity and low impact. They also tend to go a little slower, and the classes are shorter and/or have more breaks.

Check out these sassy ladies and how much fun they are having! Remember seniors can have fun exercising too! (Seniors especially should talk with their physician before starting any new exercise routine.)

#5- ZUMBA GOLD with Grandma Shellie-
(grandmashellieteacheszumba.com) Zumba Gold, latin inspired dance aerobics for seniors and those new to Zumba. We dance at a slower pace, use the same Zumba music, more instructions and more breaks.Check out my blogsite for more information. (http
 

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Fitness Programs for Special Groups

A new trend in fitness is the targeting of fitness programs for different groups of people. Rather than a “one size fits all” approach that simply looks to provide general fitness benefits without taking into account the particular needs of the participants (such as an indoor cycling class), these new fitness classes are being offered with particular goals and needs in mind. Here are a few examples of specialty fitness classes you may want to look for in your area, depending on your needs.

A senior citizen at legs exercise (Photo credit: Wikipedia)

Senior Adult Programs: 
As the U.S. population continues to age and more of us are living longer, there are more older people who would like to take part in structured fitness activities in order to keep themselves healthier. But the average senior citizen probably isn’t going to be interested in participating in a high impact aerobics or pole dancing class, so more classes are being designed to meet their fitness goals, as well as their tastes. Even popular mainstream classes such as Zumba (a dance-based class featuring salsa and merengue music) are adapting themselves to provide a version for senior citizens. (The senior version is known as “Zumba Gold.”)

Pregnant Women:
For years doctors have recommended that pregnant women continue to get some type of physical exercise throughout almost the entire term of pregnancy. But pregnancy requires that certain motions and exercises be avoided, and that the intensity of the workout not be too great. Traditional fitness classes simply aren’t structured in a way to be safe or effective for pregnant women. Fortunately, there are classes that take the particular needs of pregnant women into account. These classes are commonly offered at local community centers and YMCAs - and occasionally at some gyms and fitness centers.

Children’s and Teen’s Fitness Programs:
Obesity rates among children and teenagers are at historically high levels. Kids don’t play the way they did in years past (with groups of kids from the neighborhood getting together after school and on the weekends), and due to budget cuts, many children no longer have physical fitness classes available to them at school. An increasing number of fitness professionals have taken note of this trend and have created programs tailored to overweight and obese children.

Fitness instructor Linda Walker leads Department of Defense civilian employees during an aerobathon. (U.S. Navy photo by Mass Communication Specialist 3rd Class Damien Horvath/Released) (Photo credit: Wikipedia)

Workplace Fitness Programs:
As health care insurance costs continue to increase, employers are constantly on the lookout for ways to save on their premiums and to help their employees pay less on their own shares of the premiums. These programs can take many different forms. For example, an employer might wish to offer a group fitness class in a conference room within the office, or perhaps organize a few coordinated times during the day when employees get up from their desks and do some light stretching or movement exercises. Even sponsoring a group walk over the lunch hour is a great way for employees to slowly and easily get themselves in better shape. Introducing workplace fitness programs can also help to improve overall employee wellness, which can reduce costly employee absentee days due to illness.

Specialty fitness programs are a great way for people with specific needs to find a class that they can feel comfortable participating in, and which can help improve their health.

Good Exercises for Seniors

Who said that old age means you have to be bound to a chair? As an active senior, you are doing more good for your body than you know. Here are some ideas for the right exercises for your age.

Image via WikipediaExercising is good for us at any age. You can start right now and see the benefits in as little as a few weeks. Physical fitness can improve your balance, strength, flexibility and endurance. For a senior, this is monumental. When you are in good physical condition, you can maintain your independence and your joy of life.

Let’s talk about how to begin. Start slow but perform the appropriate exercises to bring the results you want and need.

Balance Exercises

Balance is important for many reasons. One, you will maintain a solid core which includes your abdominal muscles and your lower back muscles. You can walk up and down steps or over obstacles without wobbling or falling. Seniors are admitted to hospitals for fractured hips more often than you think. Try these exercises:

* Leg lifts – Stand next to a wall and abduct your leg (lift out to the side, away from the wall). You can also practice lifting one leg at a time while standing in the grocery line or at the bank.

* Standing – Can you stand from a seated position without using your hands? Squeeze your abs and use your legs to carry the majority of the weight.

Stretching Exercises

Stretching exercises make muscles more supple and flexible. They can prevent injuries when exercising and help you recover faster. Include stretching with each activity, or just do a series of stretches daily.

* Tai chi – This type of exercise stresses smooth movements that combine stretching and balance.

* Yoga – This is not only for stretching but also to improve the mind/body connection and muscle tone.

Endurance Exercises

How much can you handle? Increasing endurance also increases cardiovascular fitness. You utilize oxygen better for improved focus and also a lower blood pressure and heart rate. Start off easy and increase your intensity incrementally to burn more calories.

* Swimming – This is good for seniors because it puts no pressure on the joints. You can still get a good workout of all the muscles and a strong core as you move through the water.

* Walking – This is one of the best overall exercises. You work your heart, lungs and all major muscle groups. Anyone can do it and you don’t need props.

* Biking – Biking can strengthen your legs. Choose a bike that supports your weight well and cushions pressure points.

Image via WikipediaStrength Exercises

We naturally lose half a pound of muscle a year after age forty. To preserve and build muscle, incorporate strength training. Be careful to use light weights until you improve core strength and balance.

* Water aerobics – The water helps with core strength as you work to maintain balance. Also, use weights under water to work the muscles without joint pain.

* Dumbbell work – Use light weights with high reps for increased muscle toning. Watch your form to avoid injury.

Seniors can stay active with the right exercises. The above examples will help increase balance, endurance and strength, so your remaining years can be as healthy and happy as possible.