A healthy lifestyle is comprised of exercising daily along with eating healthy food. Exercising is not only for the young, but also it is vital for the elderly. Elderly people sometimes avoid exercising due to various health problems. However, exercise provides the strength needed to fight an underlying health condition. Studies show that sometimes not exercising is much more harmful than simply getting out there and integrating exercise into daily living.

Before starting any exercise regimen, an individual above 65 years old should consult their doctor. Generally, it is safe to exercise after 65, but it is best to confirm on a case-by-case basis. If the elderly person is having underlying health problems like high blood pressure, diabetes, heart disease, or arthritis, these conditions usually improve with exercise.

Before starting exercise, one must wear the right clothing and obtain the appropriate shoes. Clothes should be loose and comfortable. The shoes should fit properly and they should be sturdy with a good arch and a cushioned heel to absorb shock.

An individual should start exercising slowly to avoid potential injury. Then as strength increases, they may gradually increase the intensity and duration. If an individual experiences pain, dizziness, chest pressure, or a cold sweat during exercise, they should stop immediately. Do not go all out at the beginning of a new fitness regimen: walking is a great place to start.

The following are the four primary building blocks for senior fitness:

• Cardio Endurance Exercises – exercises using large muscle groups in rhythmic motions over a period of time. Cardio endurance exercises increase the ability of the body to deliver nutrients and oxygen to the tissues and help in removal of waste products from the body tissues. Cardio exercises include walking, cycling, swimming, hiking, dancing, playing tennis, and rowing. This type of exercise helps lessen fatigue and shortness of breath. Cardio endurance also increases the endurance and stamina needed to perform daily activities like running errands or house cleaning.

• Strength training - builds the strength of muscles with repetitive motion using weight or external resistance from body weight, machines, or elastic bands. Strength training helps prevent bone loss, improves balance, and helps builds muscle. It increases independence and allows an elderly person to stay active by performing regular activities like getting in and out of a car or opening a jar with ease. An example of a strength training exercise is weight lifting.

• Flexibility Exercises – challenge a joint’s ability to move freely through a full range of motion. It can be done through stretches such as static (stationary) or ballistic (moving or bouncing) stretches. Flexibility exercises help bodies stay limber and increase range of movement for activities like tying shoes or playing with grandchildren.

• Balance – maintains stability under a variety of conditions such as moving or being stationary. For good posture and balance, the elderly can try yoga or Tai chi. Balance exercises help seniors improve posture, become stronger, and more confident. Balance exercises can also help seniors avoid falls.

There are some simple exercises that can be done at home. These exercises work well if 8 to 10 repetitions of each exercise are performed for two complete sets.

• Wall push up – the individual places their hands against the wall and slowly goes closer to the wall and then pushes back with the hands against the wall

• Chair squat exercise – the individual sits on the chair and then stands up with the body slightly leaning forward

• Bicep curls – (small hand weights or cans of soup will work to start) lift small weights with the hand, curling the arms towards the shoulders, and then bringing them back to normal position; a variation is to hold the weights at the sides, then shrug the shoulders bringing the shoulder up close to ears, and returning them back to the normal position

While doing these exercises, an individual should not hold his or her breath. All movements should be completed slowly, including stretching before working out, and cooling down afterwards. Stop exercising if there is pain.

After exercising, if there is pain and soreness in the joint, do not exercise so intensely the next time. If the pain continues, consult your doctor. Also consult the doctor if symptoms like nausea, balance problems, shortness of breath, dizziness, and chest pain occurs.

To prevent injury during exercise wear proper fitting shoes and loose fitting, comfortable clothes. Also, a warm up of at least five minutes is recommended before starting any exercise in order to make the muscles limber. After a warm up, the temperature of the muscles increases due to increase of blood flow in the area, thereby making the muscles ready for exercise. Cold muscles have a greater likelihood and tendency to tear.

After exercise, a cool down of the muscles is a must to avoid dizziness. A cool down helps to return any blood that pooled in the veins back to the heart. To prevent dehydration due to exertion, drink half a cup to a cup of water every 15 to 20 minutes. Also, avoid exercising during the hottest time of the day, which is generally between 11 am and 3 pm.

Precautions

Extreme hot and cold weather can affect people especially while exercising. Hot weather can cause a heat stroke and cold climates make the body temperature drop. These factors should be kept in mind and a person should dress appropriately when exercising outside.

Also, practice safety and wear protective clothing such as a helmet when bicycling. Watch out for traffic or branches that are hanging low when walking outside. It is advised that the elderly walk in well-lit areas. Taking a walking stick and a water bottle are also good ideas when walking outdoors.

Young at Heart

Seniors should make exercise an important part of their daily life. Exercising with friends and family is fun and helps maintain motivation to keep exercising. A morning walk in the midst of nature can be an exhilarating experience. When elderly people exercise regularly, it not only brings strength and stamina to the body but also makes them feel young at heart.