Staying active in old age helps in more ways than one. It -
1. Keeps and improves your strength so you can stay independent;
2. Have more energy to do the things you want to do;
3. Improve your balance;
4. Prevent or delay some diseases like heart disease, diabetes, breast and colon cancer and osteoporosis;
5. Perk up your mood and reduce depression.
Being active does not require any special clothes or joining a gymnasium.
Physical activities should be a part of your everyday life. Do any activity that you like. Go for - brisk walk, ride a bike, dance, swim, yoga, power yoga, tai-chi, gardening, etc. Try various activities that keep you moving and interested. Look for new ways to build physical activity into your daily routine.
To get all the benefits of physical activity, one should try all the four types of exercises viz. Endurance, Strength, Balance & Flexibility.
1) Endurance exercises build up energy and stamina. You should try to build up to at least 30 minutes of activity that make you breathe hard on most or all days of the week. Try doing it daily, its the best. Start with 10 minutes and slowly build up to 30 minutes. The best way to know that you are pushing yourself right is - "if you can talk without any trouble at all, you are not working hard enough and if you can not talk at all, you are doing it too hard.
2) Strength exercises build up muscles. Use your muscles, using them regularly increases their strength and then you can do various activities on your own like carrying your own bags or lift your giggling grandchild.
3) Balance exercises help you to keep your balance while doing your daily activities. You can improve you balance by doing activities like standing on one foot and then the other. Try doing it without holding on to anything for support as you improve. Try getting up from chair without using your hands. Try walking heel-to-toe. It is one of the best ways to improve your balance.
4) Flexibility exercises help you to move freely. Stretching is the best way to improve your body's flexibility. Having a flexible body helps you tie your shoe laces and turn around to look back while driving or backing up your car. You can easily reach out for things without straining your body.
Every individual male or female and of any age should make exercise a part of their daily routine. You can exercise even if you suffer from one or more of medical problems. Exercises help in many of the medical diseases like diabetes and hypertension (B.P.).
One advice for all senior citizens, please consult your GERIATRICIAN / physician before you start a new exercise regimen.
To get most out of your exercise plan,
A) Start slowly and gradually build up your activities.
B) Don't hold your breath during strength exercises. That could cause changes on your blood pressure. You should breathe out as you lift the weight and breathe in as you relax.
C) SAFETY is very important. Wear helmets as and when required. Wear right size shoes and well fitting, comfortable ones.
D) Unless restricted by doctor, drink enough fluids while exercising, even if you are not feeling thirsty.
E) Always bend forward from hip, not waist. If you keep your back straight, you're probably bending the right way.
F) Warm up your muscles before you stretch. Try walking and light arm pumping first.
G) Always take a cup of tea / coffee with a light snack like biscuits before you start your morning session of exercises as being empty stomach may cause episode of hypoglycaemia (low blood sugar level).
Exercise should not hurt you or make you feel very tired. You may feel a bit weary but you should not feel pain. Being active make you better in more ways than one. It has been shown to retard dementia and alzheimers disease.
Sent from my HTC HD2
1. Keeps and improves your strength so you can stay independent;
2. Have more energy to do the things you want to do;
3. Improve your balance;
4. Prevent or delay some diseases like heart disease, diabetes, breast and colon cancer and osteoporosis;
5. Perk up your mood and reduce depression.
Being active does not require any special clothes or joining a gymnasium.
Physical activities should be a part of your everyday life. Do any activity that you like. Go for - brisk walk, ride a bike, dance, swim, yoga, power yoga, tai-chi, gardening, etc. Try various activities that keep you moving and interested. Look for new ways to build physical activity into your daily routine.
To get all the benefits of physical activity, one should try all the four types of exercises viz. Endurance, Strength, Balance & Flexibility.
1) Endurance exercises build up energy and stamina. You should try to build up to at least 30 minutes of activity that make you breathe hard on most or all days of the week. Try doing it daily, its the best. Start with 10 minutes and slowly build up to 30 minutes. The best way to know that you are pushing yourself right is - "if you can talk without any trouble at all, you are not working hard enough and if you can not talk at all, you are doing it too hard.
2) Strength exercises build up muscles. Use your muscles, using them regularly increases their strength and then you can do various activities on your own like carrying your own bags or lift your giggling grandchild.
3) Balance exercises help you to keep your balance while doing your daily activities. You can improve you balance by doing activities like standing on one foot and then the other. Try doing it without holding on to anything for support as you improve. Try getting up from chair without using your hands. Try walking heel-to-toe. It is one of the best ways to improve your balance.
4) Flexibility exercises help you to move freely. Stretching is the best way to improve your body's flexibility. Having a flexible body helps you tie your shoe laces and turn around to look back while driving or backing up your car. You can easily reach out for things without straining your body.
Every individual male or female and of any age should make exercise a part of their daily routine. You can exercise even if you suffer from one or more of medical problems. Exercises help in many of the medical diseases like diabetes and hypertension (B.P.).
One advice for all senior citizens, please consult your GERIATRICIAN / physician before you start a new exercise regimen.
To get most out of your exercise plan,
A) Start slowly and gradually build up your activities.
B) Don't hold your breath during strength exercises. That could cause changes on your blood pressure. You should breathe out as you lift the weight and breathe in as you relax.
C) SAFETY is very important. Wear helmets as and when required. Wear right size shoes and well fitting, comfortable ones.
D) Unless restricted by doctor, drink enough fluids while exercising, even if you are not feeling thirsty.
E) Always bend forward from hip, not waist. If you keep your back straight, you're probably bending the right way.
F) Warm up your muscles before you stretch. Try walking and light arm pumping first.
G) Always take a cup of tea / coffee with a light snack like biscuits before you start your morning session of exercises as being empty stomach may cause episode of hypoglycaemia (low blood sugar level).
Exercise should not hurt you or make you feel very tired. You may feel a bit weary but you should not feel pain. Being active make you better in more ways than one. It has been shown to retard dementia and alzheimers disease.
Sent from my HTC HD2
Comments