Fitness for beginners: The elderly

The natural process of ageing may prevent you from doing certain things, but the great part about exercise is that it doesn’t have an age limit Minecraft 0.6 1 Escape Map! The old saying, “you’re as young as you feel,” is a perfect example because regular exercise is your own fountain of youth. Let’s begin.

Getting started…

It’s important to find exercises/activities that you enjoy; it’ll put you in the right mind-set for you to get going and keep going! It’s also an opportunity to get your friends involved and turn that stretching class into a social occasion!

Important: If you suffer from one or more of the following conditions: high blood pressure, diabetes, heart disease or arthritis; it’s best to tailor your exercise programme to lessen the symptoms.

It’s important to choose sports and exercises help increase your stability, that don’t put a lot of impact on your joints and aren’t too strenuous. Here are some great sport and exercise options:

  • Hiking or walking groups
  • Bowls
  • Speed-walking
  • Swimming
  • Pilates
  • Tai-chi
  • Cycling
  • Yoga

These are perfect because they help maintain muscle tone and will also help your joints flexible. You will also find that they strengthen the cardiovascular system, which is essential for keeping a healthy heart.

Ways to help you maintain your balance

Do you find it gets harder to balance as you get older? There are a few reasons for this – poor eyesight, weakening of hip and leg strength and side-effects from medication. But there’s a smart way around this! See these simple exercises you can do at home, according to everyday HEALTH:

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Some nifty tricks to increase your balance, strength and fitness level

There are certain changes that you can make to your daily routine that will help you increase your strength and fitness without you even knowing!

Carrying your groceries. Take a look the next time you’re at supermarket, people normally carry their grocery bags in their non-dominant hand. This arm usually has a stronger tricep (the muscle at the back of your arm) than your dominant hand. To balance the muscle-strength of your body, carry the bags in your dominant hand the next time you go shopping. By doing this, you’re strengthening your less-dominant side, which is perfect for you to maintain balance.

Taking the stairs. If you can, use the stairs instead of the lifts or escalators. This will work all the muscles and joints in your legs, making them stronger.

Nutrition

You can do as much exercise as you want, but if you’re eating junk food all day, you’re not going to see results.

It’s essential to make sure you maintain a healthy diet that contains the right amount of vitamins, minerals and nutrients.

So, make sure that you include the following nutrients into your diet:

  • Protein from lean meats such as beef, ostrich and lamb; poultry such as chicken (grilled or baked, not fried.)
  • Carbohydrates: potatoes; sweet potato; rice.
  • Veggies: orange colour and leafy green veggies will provide you with the essential nutrients that you need.
  • Healthy fats: raw nuts; avocado; margarine.

Now, you have everything you need to live a long and better life – ENJOY!

Sources
http://www.nhs.uk/Livewell/fitness/Pages/activities-for-the-elderly.aspx
http://www.healthline.com/health/balance-exercises-for-seniors#3
https://www.nia.nih.gov/health/publication/exercise-physical-activity/introduction
http://www.everydayhealth.com/senior-health-photos/exercise-ideas-for-seniors.aspx#08
http://www.everydayhealth.com/senior-health-photos/exercise-ideas-for-seniors.aspx#09
http://www.everydayhealth.com/senior-health-photos/exercise-ideas-for-seniors.aspx#10