Health and Wellness >> Senior Health and Fitness Tips
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In this video, Dr. Huntoon discusses Aerobic Health and what you need to consider if you want to improve your health and fitness as you age.
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Being healthy and staying healthy is not difficult. With some proper guidance, you too can grow old gracefully.
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How to Gain Energy and Feel Stronger
As you grow older, an active lifestyle is more important than ever. Regular exercise can help boost energy, maintain your independence, and manage symptoms of illness or pain. Exercise can even reverse some of the symptoms of aging. And not only is exercise good for your body—it’s also good for your mind, mood, and memory. Whether you are generally healthy or are managing an illness, there are plenty of ways to get more active, improve confidence, and boost your fitness
Exercise is the Key to Healthy Aging
Have you heard exercise is important for older adults, but don’t know where to begin? You’re not alone. Many seniors feel discouraged by fitness barriers, such as chronic health conditions or concerns about injury or falls. If you’ve never exercised before, you may not know where to begin. Or maybe an ongoing health problem or disability is keeping you from getting active. Perhaps you think you’re too old or frail.
The truth is that you can’t afford not to get moving. Exercise is the key to staying strong, energetic, and healthy as you get older.
No matter your age or your current physical condition, you can benefit from exercise. Reaping the rewards of exercise doesn’t require strenuous workouts or trips to the gym. It’s about adding more movement and activity to your life, even in small ways. Whether you are generally healthy or are managing an illness—even if you’re housebound—there are many easy ways to get your body moving and improve your health.
Myth 1: There’s no point to exercising. I’m going to get old anyway.
Fact: Exercise and strength training helps you look and feel younger and stay active longer. Regular physical activity lowers your risk for a variety of conditions, including Alzheimer’s and dementia, heart disease, diabetes, colon cancer, high blood pressure, and obesity.
Myth 2: Elderly people shouldn’t exercise. They should save their strength and rest.
Fact: Research shows that a sedentary lifestyle is unhealthy for the elderly. Period. Inactivity often causes seniors to lose the ability to do things on their own and can lead to more hospitalizations, doctor visits, and use of medicines for illnesses.
Myth 3: Exercise puts me at risk of falling down.
Fact: Regular exercise, by building strength and stamina, prevents loss of bone mass and improves balance, actually reducing your risk of falling.
Myth 4: It’s too late. I’m already too old to start exercising
Fact: You’re never too old to exercise! If you’ve never exercised before, or it’s been a while, start with light walking and other gentle activities.
Myth 5: I’m disabled. I can’t exercise sitting down.
Fact: Chair-bound people face special challenges but can lift light weights, stretch, and do chair aerobics to increase range of motion, improve muscle tone, and promote cardiovascular health.
As you age, regular exercise is more important than ever to your body and mind.
As metabolism naturally slows with age, maintaining a healthy weight is a challenge. Exercise helps increase metabolism and builds muscle mass, helping to burn more calories. When your body reaches a healthy weight, overall wellness improves.
Among the many benefits of exercise for seniors include improved immune function, better heart health and blood pressure, better bone density, and better digestive functioning. Seniors who exercise also have a lowered risk of several chronic conditions including Alzheimer’s disease, diabetes, obesity, heart disease, osteoporosis, and colon cancer.
Exercise improves your strength, flexibility and posture, which in turn will help with balance, coordination, and reducing the risk of falls. Strength training also helps alleviate the symptoms of chronic conditions such as arthritis.
Poor sleep is not an automatic consequence of aging and quality sleep is important for your overall health. Exercise often improves sleep, helping you fall asleep more quickly and sleep more deeply.
Endorphins produced by exercise can actually help you feel better and reduce feelings of sadness or depression. Being active and feeling strong naturally helps you feel more self-confident and sure of yourself.
Exercise benefits regular brain functions and can help keep the brain active, which can prevent memory loss, cognitive decline, and dementia. Exercise may even help slow the progression of brain disorders such as Alzheimer’s disease.
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Dr. Huntoon has quite the successful track record at helping people eat healthy, lose weight and restoring their health. He has helped more than one person lose more than 125 pounds without using any gimmicks, medicines or surgeries. A consultation with Dr. Huntoon would be worth exploring.
Apply as many of these recommendations as possible into your life and make gradual changes to improve your overall health. And if you need more help managing your health, consider contacting your Holistic Chiropractor for guidance and health maintenance. Having the support of a trained holistic professional who looks at all the relationships to maintaining health is important.
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Senior fitness and exercise: Tips for building a balanced exercise plan
Staying active is not a science. Just remember that mixing different types of exercise helps both reduce monotony and improve your overall health. Here is an overview of the four building blocks of senior fitness and how they can help your body.
What is it: Uses large muscle groups in rhythmic motions over a period of time. This type of exercise increases your body’s ability to deliver oxygen and nutrients to tissues and to remove waste over sustained periods of time. Cardio workouts get your heart pumping and you may even feel a little short of breath.
Why it’s good for seniors: Helps lessen fatigue and shortness of breath. Promotes independence by improving endurance for daily activities such as walking, house cleaning, and errands. Cardio includes walking, stair climbing, swimming, hiking, cycling, rowing, tennis, and dancing.
What is it: Builds up muscle with repetitive motion using weight or external resistance from body weight, machines, or elastic bands.
Why it’s good for seniors: Helps elderly people prevent loss of bone mass, builds muscle, and improves balance—both important in staying active and preventing risk of falling. Building up strength will help seniors stay independent and make day-to-day activities easier such as opening a jar, getting in and out of a car, and lifting objects.
What is it: Challenges the joint’s ability to move freely through a full range of motion. Can be done through static stretches (stationary), and ballistic stretches (moving or bouncing) to keep muscles and joints supple so they are less prone to injury.
Why it’s good for seniors: Helps body stay limber and increases range of movement for ordinary physical activities such as looking behind you while driving, tying shoes, shampooing your hair, and playing with grandchildren.
What is it: Maintains standing and stability under a variety of conditions including static (stationary) and dynamic (moving) balance.
Why it’s good for seniors: Improves balance, posture, and quality of walking. Also reduces risk of falling and fear of falls. Try yoga, Tai Chi, and posture exercises to gain confidence with balance.
If you are chair-bound, movement matters even more, and fitness is entirely achievable. Chair-bound seniors can reap the benefits of exercise with strength training, flexibility, and even some endurance movements. If being chair-bound has prevented you from trying exercise in the past, take heart knowing that when you become more physically active, the results will amaze you. Like any exercise program, a chair-bound fitness routine takes a little creativity and personalization.
Chair-bound Fitness: Tips for Seniors
Talk to your doctor or physical therapist about chair-bound exercise programs
Senior fitness and exercise: Tips for getting more active—and liking it
If you dread working out, it’s time for a mental makeover. Consider physical activity part of your lifestyle instead of a bothersome task to check off your “to do” list. There are plenty of ways for seniors to make exercise a pleasurable part of everyday life—here are just a few.
Choose activities and exercises you enjoy
Being active doesn’t have to be limited to your workout times. There are plenty of ways to become more active as you go about your day.
Active on the go: Always choose stairs over the elevator, park at the far end of the parking lot when arriving at appointments and meetings, walk down every isle of the grocery store while shopping, practice balancing skills while standing in line, do neck rolls while waiting at a stoplight.
Active at home: Do a set of wall pushups while waiting for water to boil, vigorously vacuum, tend to the garden, sweep the sidewalk, rake leaves, lift weights while watching the news, try toe-raises while talking on the phone, do knee bends after sitting for a long period of time.
Focus on the benefits in your daily life
The most rewarding part of beginning a fitness routine is noticing the difference it makes in the rest of your life. Even if you begin exercising with a few simple stretches while seated or a short walk around the block, you’ll notice an improvement in how you feel as you go about your day.
Exercise doesn’t have to break the bank
A senior fitness program does not depend on costly gym memberships and fancy exercise equipment. Like the best things in life, staying fit can be completely free. Work out the wallet-friendly way:
Senior exercise and fitness: Tips for staying active for life
The more you exercise, the more you will reap the benefits, so it’s important to stay motivated when life’s challenges get in the way.
Keep a log. Writing down your activities in an exercise journal not only holds you accountable, but also is a reminder of your accomplishments.
Stay inspired. Reading health magazines or watching sports shows can help remind you how great it feels to take care of your body.
Get support. It’s easier to keep going with support. Consider taking a class or exercising with your spouse or a buddy.
Exercise safely. Nothing derails an exercise plan like an injury. Use common sense and don’t exercise if you are ill. Wear brightly colored clothing to be visible on the roads. When the weather brings slippery conditions, walk at a mall indoors to prevent falling.
How To Cope with Change In Your Situation
Adapted from the National Institutes on Aging
You’re on vacation
Caring for an ill spouse is taking up much of your time
Your usual exercise buddy moves away
You move to a new community
The flu keeps you out of action for a few weeks
You are recovering from hip or back surgery
The best thing about working out is that it gives you energy for more activities. When it becomes habit, you’ll never want to give it up.
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Advanced Alternative Medicine Center
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Dr. Richard A. Huntoon