Blog posts tagged with 'walking'

As you age, your body becomes less resilient, and responsive. The first thought that might enter your mind is, it's time to relax and cut back on exercise: nothing could be further from the truth. A reasonable exercise plan will help with two important issues that face seniors: loss of muscle tone, and fatigue.

But excericse benefits seniors more than just mobility and energy. With an excercise regime, your body and skin will glow, looking healthier and younger. Daily exercise will also help you stay mentally fit and alert, and decrease the chances of senior-related depression. The benefits to exercising in your senior years are endless.

Talk With Your Physician

Always consult your physician before embarking on a new exercise regime. If you've been active all along, there won't be much of a difference, and you can just tailor your routines to accommodate your body as it ages. However, if you haven't been very active, your doctor can help you develop a good plan to go about getting fit, and becoming more active gradually, and in a way that won't harm your body.

Walking Into Your Senior Years

Once you make the decision to get up and make sure your body doesn't settle into old-age without a struggle, walking is a great way to get moving. Walking is an all around aerobic exercise that will help keep your lungs fit, your blood moving, and your muscles toned all at once. You don't have to start out walking, or jogging marathons. Begin with a mile a day, and increase the length gradually as you feel more comfortable. If you're really out of shape, and can't manage a mile, go a block, then two, then three until before you know it, you'll be walking miles without breaking a sweat. Don't get discouraged, and don't give up. Sitting down and not moving is the worst thing you can do to your aging body. The less you do, the more your muscles and respiratory system will deteriorate.

Swimming For Fitness

Swimming, like walking, is an excellent way to get in shape and improve muscle tone and respiratory function. For seniors, swimming offers the added advantage of being easier on the joints. For seniors with hip, knee, foot, back or joint pain or problems, swimming can be the answer to getting in shape when they can't walk easily. If you're overweight, swimming is a good way to trim down without too much stress on your joints as well. Being overweight is never good for your body, but as you enter your senior years, not only is it harder to get rid of those excess pounds, the pressure they create on your body exaggerates the effects of aging on the muscles and bones.

Warm Up and Cool Down

No matter what type of aerobic exercise you engage in, always include a generous warm up and cool down periods, before and after your workout. Warm ups and cool down periods are important at any age, but as you age your muscles are less resilient, and will be easier to damage if you don't take the proper precautions.

Gently stretch your arms and legs, and bend slightly to each side from the waist to help limber up your body before walking or swimming. Listen to your body. If you don't warm up enough, and you feel your muscles pulling, or straining, stop and cool down for the day. Next time, increase your warm up period to help your body deal with the pressures of exercise.

While some pain and discomfort after a workout is normal, be very aware of what's too much for your body to handle. It's better to take an exercise program slowly, than it is to over tax your body, and cause muscle tearing or pain.

Isometric Exercises For Senior Muscle Tone

Isometric exercises are a great addition to an aerobic workout schedule for seniors. They enhance your natural beauty, and keep your muscles toned without heavy-duty machines or equipment. For seniors with mobility problems, who can't walk or swim, isometric exercises are a great way to keep the body as active as possible without having to move around too much.

Isometric exercises are as simple as sitting in a chair and lifting one leg at a time repeatedly, or lifting an arm straight up to the side at shoulder level, and then lowering it slowly.

There are great isometric facial exercises that help combat wrinkles, too. Working the mouth, holding it open as far as it will go, and manipulating the jaw to stretch the skin, and work the muscles keeps lip lines, and wrinkles at a minimum. Pressing down on the cheeks and smiling hard against the pressure also helps alleviate the wrinkles around the lips and cheek area.

Senior Exercise Safety

Be careful and aware of what your body can and cannot do. If you have balance problems, avoid standing exercises, or exercises that require you to bend with your head below your waist.

Avoid heavy impact exercises that can cause damage to your bones. You don't have to break bones to damage them. Stressful activities can cause hairline cracks that are very painful, and can develop into more serious injuries, or break completely with little provocation at a later time.

Consult your physician if you experience any of the following symptoms during an exercise regime:

• Tightening, or pain in the chest
• Rapid, or irregular heart rate
• Difficulty catching your breath
• Any unusual discomfort, or pain, especially in the stomach or groin.

Don't let your body give in to aging. There's nothing graceful about giving in without a fight. The more you move, the better your senior years will be, and the better your senior body will look.