Page 54 - 2019aprilmay

Senior Exercise and Fitness Tips

No Matter Your Age, It’s Never Too Late to Get Started by Help Guide

here are many reasons why we tend to slow down and crossword puzzles can help keep your brain active, but little
become more sedentary with age. It may be due to health comes close to the beneficial effects of exercise on the brain. It
Tproblems, weight or pain issues, or worries about falling. can help brain functions as diverse as multitasking and creativity
Or perhaps you think that exercising simply isn’t for you. But and can help prevent memory loss, cognitive decline, and
as you grow older, an active lifestyle becomes more important dementia. Getting active may even help slow the progression of
than ever to your health. Getting moving can help boost your brain disorders such as Alzheimer’s disease.
energy, maintain your independence, protect your heart, and Getting started safely
manage symptoms of illness or pain as well as your weight. And
regular exercise is also good for your mind, mood, and memory. Getting active is one of the healthiest decisions you can make as
No matter your age or your current physical condition, these tips you age, but it’s important to do it safely.
can show you simple, enjoyable ways to become more active and Get medical clearance from your doctor before starting an
improve your health and outlook. exercise program, especially if you have a
What are the benefits of exercise for older adults? preexisting condition. Ask if there are any activities you should
A recent Swedish study found that physical activity was the avoid.
number one contributor to longevity, adding extra years to your Consider health concerns. Keep in mind how your ongoing health
life—even if you don’t start exercising until your senior years. problems affect your workouts. For example, diabetics may need
But getting active is not just about adding years to your life, it’s to adjust the timing of medication and meal plans when setting
about adding life to your years. You’ll not only look better when an exercise schedule.
you exercise, but you’ll also feel sharper, more energetic, and
experience a greater sense of well-being. Listen to your body. Exercise should never hurt or make you
feel lousy. Stop exercising immediately and call your doctor if
Physical health benefits you feel dizzy or short of breath, develop chest pain or pressure,
Helps you maintain or lose break out in a cold sweat,
weight. As metabolism or experience pain. And put
naturally slows with age, your routine on hold if a joint
maintaining a healthy weight is red, swollen, or tender to
is a challenge. Exercise helps the touch—the best way to
increase metabolism and cope with injuries is to avoid
builds muscle mass, helping to them in the first place. If you
burn more calories. regularly experience pain or
Reduces the impact of discomfort after exercising,
try exercising for less time but
illness and chronic disease. more frequently throughout
People who exercise tend to the day.
have improved immune and
digestive functioning, better Start slow and build up
blood pressure and bone steadily. If you haven’t been
density, and a lower risk of active in a while, build up
Alzheimer’s disease, diabetes, your exercise program little by
obesity, heart disease, little. Try spacing workouts in
osteoporosis, and certain ten-minute increments twice a
cancers. day. Or try just one class each
week. If you’re concerned
Enhances mobility, flexibility, and balance. Exercise improves about falling or have an ongoing heart problem, start with easy
your strength, flexibility and posture, which in turn will help with chair exercises to slowly increase your fitness and confidence.
balance, coordination, and reducing the risk of falls. Strength
training also helps alleviate the symptoms of chronic conditions Prevent injury and discomfort by warming up, cooling down,
such as arthritis. and keeping water handy.
Mental health benefits Commit to an exercise schedule for at least 3 or 4 weeks so that it
Improves sleep. Quality sleep is vital for your overall health. becomes a habit, and force yourself to stick with it. This is much
easier if you find activities you enjoy.
Regular activity can help you fall asleep more quickly, sleep
more deeply, and wake feeling more energetic and refreshed. Experiment with mindfulness. Instead of zoning out when you
Boosts mood and self-confidence. Exercise is a huge stress exercise, try to focus on how your body feels as you move—the
rhythm of your breathing, the way your feet strike the ground,
reliever and the endorphins produced can actually help reduce your muscles flexing, for example. Practicing mindfulness will
feelings of sadness, depression, or anxiety. Being active and improve your physical condition faster, better relieve stress and
feeling strong naturally helps you feel more self-confident. anxiety, and make you more likely to avoid accidents or injuries.
Does amazing things for the brain. Activities like Sudoku or

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