Thursday, October 29, 2020
ADVT 
Health & Fitness

Staying Fit As You Age

By Nick Hilden, 25 Jul, 2018

    Simple ways for the elderly to avoid injury while getting a good workout

     
     
     
    Exercise is great for people of every age, but it can be especially beneficial to senior citizens. Seniors who get consistent exercise live longer, fall less and experience less injuries, have better bone density, reduce their risk of heart attack and stroke, decrease their risk of dementia, and tend to live longer, more capable lives in general. 
     
    With this in mind, let’s take a look at a few recommendations for older adults who are interested in keeping fit. These tips will not only help you get in a good workout, but will decrease your chances of experiencing injury while you’re at it.
     
     

    Always be sure to stretch.

    Stretching before and after a workout helps to not only improve your flexibility and mobility while you’re engaged in exercise (thereby making it more effective), but makes it less likely that you’ll experience strains and other injuries. Make a few minutes of stretching part of your pre- and post-workout routine, or better yet, take up yoga.
     

    Find low impact aerobic activities.

    One key aspect of an effective fitness regimen involves engaging in some form of aerobic exercise that will increase your heart-rate and improve the health of your cardiovascular system. In order to avoid injury, it’s advisable that you perform a low impact activity that won’t injure your joints. These can include walking, cycling, swimming and water aerobics, tai chi, dancing, and a variety of other options. 
     
     
     

    Build strength through resistance.  

    Experts recommend that people 65 and older receive some form of resistance strength training at least twice a week. The most straightforward way to accomplish this is through the use of fundamental bodyweight exercises like squats, lunges, and modified pushups (pushups that are performed leaned against the wall rather than on the floor). Or find a lighter dumbbell weight that works for you, and perfect workouts such as bicep curls, chest presses, and triceps extensions. Another great option is to get a set of rubber resistance bands, which allow you to perform a range of low-impact strength exercises.
     
     

    Be seen.  

    If you prefer to head out for a walk during the early morning or later at night when it’s dark out, be sure to wear bright colours or some sort of reflector. This will ensure that you can be seen by drivers and cyclists and decrease the probability of an accident. 
     

    Don’t overdo the weight. 

    It can be easy to let your ego get the best of you and to try to lift more than you can. This has two negative consequences. Not only does it increase your risk of injury, but it makes your workout less effective by limiting your ability to perform the motion correctly.  Be sure to choose weights that you can manage safely. Even a one or two pound dumbbell will do.
     
     

    Stay hydrated. 

    Proper hydration is essential for people of any age. Be sure that you drink water before, during, and after a workout to ensure that you don’t become dehydrated, which can lead to a number of issues, such as muscle cramps.
     

    Be mindful of the temperature. 

    It’s always nice to head outdoors and get in a good workout on a hot day, but pay close attention to the temperature to make sure you don’t end up getting too hot and suffer from heatstroke. That goes for cold weather too. If the temperature outside is excessively hot or cold, be sure to dress accordingly, or keep your workout indoors. 
     

     

     

    Join DARPAN Magazine community on socialmedia!  

     

     FACEBOOK TWITTER   | INSTAGRAM YOUTUBE    |  ISSUU

    MORE Health & Fitness ARTICLES

    5 Tools to Effectively Manage Anxiety

    5 Tools to Effectively Manage Anxiety

    Anxiety is real, and it’s an epidemic that is taking over our society. I know this all too well, because I live with anxiety. It’s a crazy thing.

    5 Tools to Effectively Manage Anxiety

    Look Your Absolute Best This Summer

    Look Your Absolute Best This Summer
    With summer around the corner, most people are eagerly looking forward to spending their days on the beach. Before enjoying your perfect summer activity, you must not forget to consider two factors that may act as eventual downers for your skin – UV rays and salt.

    Look Your Absolute Best This Summer

    Yoga and meditation continue to attract attention from B.C. workplaces and institutions

    Yoga and meditation continue to attract attention from B.C. workplaces and institutions
    Students of the Inner Engineering Completion Program – coming to Vancouver May 27 and 28 – attest to the practical effects the program teaches

    Yoga and meditation continue to attract attention from B.C. workplaces and institutions

    A Five Minute Blood Pressure Check Could Save Your Life

    A Five Minute Blood Pressure Check Could Save Your Life

    As part of World Hypertension Day on May 17, 2017, London Drugs is joining Hypertension Canada – Canada’s national non-profit organization dedicated to the prevention and control of hypertension, and blood pressure monitoring BIOS Diagnostics to remind Canadians that a simple blood pressure check could be lifesaving.

    A Five Minute Blood Pressure Check Could Save Your Life

    Make the Smart Move to Start Moving

    Make the Smart Move to Start Moving
    Don’t be discouraged by being a beginner – everyone has to start somewhere and deciding you’re ready to start is worthy of praise on its own. With a few key tips to get you moving, you’ll be well on your healthier way.

    Make the Smart Move to Start Moving

    Understanding the ache in headaches

    Understanding the ache in headaches

    “Headache” is an interesting term because it can be both a condition or a symptom, meaning it can be primary or secondary in nature.

    Understanding the ache in headaches