Many years ago, most people believed that exercise was primarily an activity that only young people engaged in. Thanks to research from Harvard and other reputable institutions, these beliefs have long been debunked.
With aging comes slowing metabolism, accumulation of fat, clogged arteries, hypertension, thinning bones, sagging muscles and skin, and a lot of other conditions. Exercise can slow down the onset of these conditions. So who said that those beyond 50 should not exercise anymore? In fact, exercise can slow down or even reverse these unwanted conditions.
Those effects can be retarded or even turned back to a degree with regular, age-appropriate exercise. The American College of Sports Medicine suggests 15-60 minutes of aerobic (oxygen-enhancing) exercise a few days per week.
The safe maximum heart rate is 220 beats minus your present age. When you are working out, you should target an increase of between 60% and 90% of this safe maximum. What cardiovascular exercises can you do? Brisk walking for 30 minutes or three 10-minute walks per day, mild jumping jacks, gentle jogging in place, swimming, dancing are some of these exercises. These exercises ensure a healthy heart and blood vessels.
Strength-building exercises help keep the muscles toned and keep weight and blood sugar levels at appropriate levels. Balance exercises can help build good leg muscles, leading to better support for joints and less likelihood of a fall. (The National Institutes of Health report 300,000 hospital admissions per year for broken hips, many of them from seniors falling.)
Most elderly people complain of aching joints and limited range of movements. This can be prevented by stretching exercises. These exercises keep muscles pliant and joints lubricated. Doing these simple exercises will greatly aid in the onset of joint-related illnesses and will assist them in their mobility and the performance of their daily activities.
One should avoid a sedentary lifestyle. Endurance exercises helps the heart and the lungs function more efficiently and effectively. Increasing metabolic rate helps the body produce the chemicals needed for proper functioning.
All these activities help raise the onset age of osteoporosis and to minimize its effects after it begins. Non-insulin dependent diabetes mellitus is less likely for the physically active. Certain forms of heart disease are less likely for those who exercise moderately later in life.
Many elderly people experience episodes of depression and low morale because they are left with no family and friends most of the time. There is evidence that with mild and regular exercise, these episodes are minimized.
Older people should consult a physician or trainer (preferably both) before starting any new exercise program. Begin slowly, especially if exercise has not been part of your lifestyle. Build up flexibility, strength and endurance gradually.
If you suffer from any particular medical conditions, talk to your doctor to ensure that you engage in an exercise routine that is right for you. - 15343
With aging comes slowing metabolism, accumulation of fat, clogged arteries, hypertension, thinning bones, sagging muscles and skin, and a lot of other conditions. Exercise can slow down the onset of these conditions. So who said that those beyond 50 should not exercise anymore? In fact, exercise can slow down or even reverse these unwanted conditions.
Those effects can be retarded or even turned back to a degree with regular, age-appropriate exercise. The American College of Sports Medicine suggests 15-60 minutes of aerobic (oxygen-enhancing) exercise a few days per week.
The safe maximum heart rate is 220 beats minus your present age. When you are working out, you should target an increase of between 60% and 90% of this safe maximum. What cardiovascular exercises can you do? Brisk walking for 30 minutes or three 10-minute walks per day, mild jumping jacks, gentle jogging in place, swimming, dancing are some of these exercises. These exercises ensure a healthy heart and blood vessels.
Strength-building exercises help keep the muscles toned and keep weight and blood sugar levels at appropriate levels. Balance exercises can help build good leg muscles, leading to better support for joints and less likelihood of a fall. (The National Institutes of Health report 300,000 hospital admissions per year for broken hips, many of them from seniors falling.)
Most elderly people complain of aching joints and limited range of movements. This can be prevented by stretching exercises. These exercises keep muscles pliant and joints lubricated. Doing these simple exercises will greatly aid in the onset of joint-related illnesses and will assist them in their mobility and the performance of their daily activities.
One should avoid a sedentary lifestyle. Endurance exercises helps the heart and the lungs function more efficiently and effectively. Increasing metabolic rate helps the body produce the chemicals needed for proper functioning.
All these activities help raise the onset age of osteoporosis and to minimize its effects after it begins. Non-insulin dependent diabetes mellitus is less likely for the physically active. Certain forms of heart disease are less likely for those who exercise moderately later in life.
Many elderly people experience episodes of depression and low morale because they are left with no family and friends most of the time. There is evidence that with mild and regular exercise, these episodes are minimized.
Older people should consult a physician or trainer (preferably both) before starting any new exercise program. Begin slowly, especially if exercise has not been part of your lifestyle. Build up flexibility, strength and endurance gradually.
If you suffer from any particular medical conditions, talk to your doctor to ensure that you engage in an exercise routine that is right for you. - 15343
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