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It is often wrongly assumed that senior persons should not
or need not exercise. Even those who are ridden with conditions such as heart
disease, high blood pressure, diabetes and arthritis can exercise safely. Consult
a physician before you start your fitness regime. There are certain exercises
which are specially designed for senior age group. In fact a simple and regular exercise regimen
can go a long way in maintaining flexibility and enhancing overall feeling of
Stretching exercises: They mainly help in keeping the body
flexible, supple and limber.
Balancing exercises: They provide high end stability and proper
balance by reducing the chances of fall.
Endurance activities: They involve activities like swimming,
riding, cycling to improve the blood supply to circulatory system.
Strengthening exercises: They help in building muscle tissue
thereby avoiding muscle loss. They increase muscle mass thereby preventing bone
fracture and osteoporosis.
Exercises could be followed based on following consideration: age, health conditions and overall fitness level. Various
kinds of exercise can be followed depending upon their adaptability, comfort
and age. The person must basically enjoy his fitness regime; it's only the joy
and pleasure which leads to the benefit of exercise.
Walking: Walking is probably the most common and easiest exercise for
elderly people. Walking is beneficial for all age groups. It is inexpensive and
doesn't need any trainer to teach you.
Jogging: Jogging can burn more calories than walking. But, this
must be attempted only after checking the fitness level and on consultation
with a physician or fitness consultant.
Bicycling: Bicycling is an active sport that also lends an opportunity
to move around at your own pace. It is necessary to wear a helmet and knee caps
to avoid any injuries. You can also work out a sweat on a stationary bicycle at
Swimming: Swimming is ideal for joint problems as exercising in
water adds resistance to body without any side effects. It increases the heart
rate without jarring fragile bones and ligament.
Mowing the lawn: Mowing the lawn, walking around the garden is as
good a physical exercise for old age people as any other. Relax in your
backyard as you also get a chore done.
Yoga: Yoga helps to stimulate the organs, improve blood circulation
and control the blood pressure and sugar level. Yoga along with specific
techniques like meditation lends the ability to focus on the environment and
Never exercise on a full stomach. Wait for at
least an hour for the meal after doing the exercise.
Always start with warm ups. Gradually increase
the intensity and duration of the exercise.
Never do the activity when the symptoms like
chest pain, shortness of breath, irregular heartbeats occur.
Take a bottle of water to replace the lost body fluids.
Avoid extreme weather conditions.
Never wear a tight fitting garment. Prefer light
weighted minimal clothes.
Use proper walking shoes.
Use safety measures like knee caps and helmet
If you notice symptoms like chest pain or difficulty in
balance or nausea, discontinue the exercise and consult a doctor.
Exercise program for seniors
Exercising increases energy and boosts confidence levels. It is important to lose weight and stay fit without
any injuries - especially as you get older. Although seniors are capable of
doing exercises, their activities will differ from youngsters.
A proper workout consists of
about 8-10 exercises. The beginner sessions should involve relatively less
activity with lower weights and then gradually the weights must be increased. A
good workout always includes slow controlled movement, full relaxed inspiration
Exercise should be an integral
part of life. Exercise leads to new dimensions of life without any complaints.
Exercising is not impossible for seniors. They can keep them active by doing
some simple movements like stretching their hands and feet, curling toes and
Benefits of senior exercise program
Relief from pain due to arthritis.
Helping to cope with depression that comes with
advancing age or health conditions.
Delaying the onset of health conditions like
osteoporosis, cardiac problems and diabetes.
Overall feel good factor due to improved
circulation, better energy and enhanced self confidence.
Keeping dementia and
Alzheimer's disease at bay due to the benefits of regular exercise.
If you are part of a senior
exercise program, you are also likely to benefit from the social interaction.
Regular exercise is likely to result in good sleep
enhancing energy and reducing effects of fatigue.