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 Exercise
is as important for seniors as it is for any other age group, if not
more so. Staying fit means body and mind stay more agile longer, a key
component in maintaining optimal health and independence for as long as
possible. The National Institute of Health recommends 4 different
categories of exercises for seniors: strength, stretching, endurance,
and balance exercises.
Strength exercises for seniors help to
build muscle, which increases metabolism. During strength exercises,
seniors should take care not to hold their breath - this can negatively
affect blood pressure. When using weights, use smooth and steady
movements, and avoid thrusting or jerking motions. Avoid strain when
you're lifting weights with your arms or legs by breathing out as you
lift or push a weight, and breathing in as you release. Remember that
some soreness after strength building exercises is completely normal,
while exhaustion, sore joints, or a painful muscle pull are not normal
and may require a visit to your physician.
Stretching exercises
will help your body to be more flexible during your everyday
activities. Stiff muscles and joints are more likely to become injured,
so regularly stretch your muscles to help them stay soft and pliable.
Do tricep stretches to lengthen the muscles at the back of the arm, and
hip rotations to stretch the outer muscles of your hips and thighs.
Stretch after you've been walking or do some gentle arm pumps to warm
up the body. Slowly stretch into your desired position, going as far as
you can without experiencing any pain. Hold each stretch for anywhere
from 10 to 30 seconds.
Endurance exercises are classified as
any activity that increases your heart rate and breathing for an
extended period of time. Cardio exercises will improve your heart
health and your metabolism. Find activities that you enjoy doing, but
walking and swimming are great sources of low-impact cardiovascular
exercise. Start with shorter spurts of exercise and increase the
interval over time as your endurance improves. Set an eventual goal of
30 minutes of cardio per day; breaking it up into three 10 minute
intervals is fine too.
Balance exercises help to build the leg
muscles, which in turn prevents the likelihood of a dangerous fall.
U.S. hospitals have 300,000 patients admitted each year for broken
hips, with falls often being the cause of these injuries. Try these
balance exercises that you can do anytime, anywhere: standing up and
sitting down without using your hands, walking heel-to-toe, and
standing on one foot, periodically alternating your feet. A note of
caution: make sure you have someone spot you if you're unstable.
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Nearly
everyone knows that cardiovascular exercise burns calories and helps
keep you fit and strong, but if you're seeking muscle definition you'll
need to do more than just cardio. Many people, women especially, avoid
weightlifting because they're afraid they could start looking brawny or
bulky. But luckily, there are ways to attain a firm, all-over toned
body without looking like you're preparing to enter a bodybuilding
competition.
Cardio and diet.
Make sure you fit in regular exercise to keep excess fat away –
otherwise you'll never be able to see those toned muscles you've worked
so hard for! And eating a well-balanced diet will help you to get all
the nutrients you need so your body has all the fuel it needs to power
you through your workouts, keeping you energized and strong.
Low weight, high repetitions. When
it comes to weightlifting, go for a lower weight and a higher number of
repetitions. Four or five sets of 15-20 reps are ideal for all-over
muscle toning.
Use your own body as resistance. Exercises
like yoga and pilates will strengthen and tone every muscle in your
body, giving you the long, lean look that comes with an all-over toned
body. Exercises like squats, lunges, push-ups, pull-ups, and triceps
all work your body using your body's own resistance, so you don't even
need a gym!
Stretch.
Stretching your body thoroughly before and after every workout will
prevent injuries and lengthen your muscles, making it less likely your
physique will develop into a group of knotty, bulky muscles.
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 Did
you know that the area known as the "core" is made up of 29 muscles?
Your body's core is where all the movement in your body originates, so
it shouldn't be surprising that a strong core offers a host of health
benefits, not to mention how sexy a flat, toned stomach is. Ready to
enjoy a more stable center of gravity, increased protection and bracing
for your back, better posture, and a more stable platform for virtually
any activity? Get started with these core strengthening moves, and
you'll be on your way to a healthy core without having to do a single
crunch:
Boat pose- Build abdominal strength with Navasana, or
boat pose. From a seated position, raise your legs up to a 45 degree
angle. Your torso will naturally fall back a little, but don't let your
back collapse. Instead, focus on making a "V" shape with your body.
Next, raise your arms out in a straight line with your shoulders,
reaching strongly out with your fingers. Start by holding the pose for
10-20 seconds, eventually working up to holding it for a minute. Then,
with an exhale, release your legs and sit back upright on your inhale.
Bridge
pose-Start on your back with your knees bent and your feet hip-width
apart, arms resting at your sides. Then, using your ab muscles, lift
your hips as far away from the ground as you can. Keep your thighs
parallel and your head, neck, and shoulders on the floor. Hold for 15
counts before returning to the floor. Repeat three to five times.
Upward
facing dog- Lie on your stomach with hands directly under your
shoulders. Then, press the tops of your feet into the floor while
pushing your hands down into the floor and lifting your body upward,
straightening your arms. Keeping your mind calm and your shoulders
relaxed, breathe in and out while you hold upward dog for 40 counts.
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 Summer's
nearly here... are you ready? Whether you're planning a cruise to the
Bahamas where you need to be bikini ready or a mountain climbing trip
out West, chances are you've got at least a few pounds that set up camp
over the winter and haven't packed up to leave yet, so you'll need an
action plan to transform cringe-inducing images of your vacation to
awe-inspiring glances at your vacation destination. Make getting in
shape fun and as stress-free as possible, and you'll be fit and ready
for summer before you know it.
When it comes to exercising, you
know how you get bored when you do the same activity at the gym day
after day? Well, so does your body. If you have a fitness plan in place
but feel you've hit a plateau, add some variety into your routine and
your body will take notice. You'll also have more motivation to get to
the gym if you're excited about the new kickboxing class you're
checking out or the new glow-in-the-dark spinning class your friend
told you about. You should be changing up your fitness routine at least
once every month or so. And if you find it hard to fit exercise into
your already overcrowded schedule, trick yourself into getting at least
30 minutes per day by incorporating three 10-minute bursts of exercise
throughout your day. Every little bit helps, and these little intervals
will really add up over time!
Simply enjoying spring should be a
good start to having your best body by summer. Take advice from the 5th
Dimension and "let the sunshine in", hiking, taking your dog to the
park, going to a local lake or the ocean for a swim, or any number of
physical activities that will help you enjoy the weather while
exercising your body. On that note, enjoy nature's bounty of fresh
fruits and vegetables, whole grains, and lean proteins, staying away
from man-made, processed foods as much as possible, and you'll be on
your way to a fantastic summer body.
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In This Issue:
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Training Updates
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Name
Phone
My Website
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Jump Rope for Fitness
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If
you think jumping rope is mere child's play, think again. Jumping rope
is actually one of the best forms of cardio out there, not to mention
the fact that it's inexpensive, ultra-portable, and fun. 10 minutes of
jumping rope (at 129 turns per minute) burns the same amount of
calories as jogging for 30 – great numbers for someone short on time.
Jumping rope regularly will build your agility, balance, coordination,
and speed. It is an intense, high-impact activity though, so it may
take you a little while to master your technique. Here are some tips to
get started:
*Grip the jump rope handles firmly with your elbows close to your sides, make small circles with your wrists as you jump.
*To help keep your balance, keep your gaze ahead, your head lifted, and your torso relaxed.
*Jump only high enough to clear the rope, and always be sure to land lightly on the balls of your feet.
*Lastly, never sacrifice well-formed jumping for speed.
*Once
you've mastered your form, you can start trying variations like
increasing your jumping speed, switching directions, and crossovers.
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Machines or Free Weights?
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Ask
a panel of fitness professionals the age-old question of free weights
vs. weight machines and you're likely to end up in a tense gridlock.
The fact of the matter is, fitness preferences are as diverse as the
crowd of people you see at your gym, but there are pros and cons to
both that we can outline here.
Free
weights are versatile, inexpensive, and, depending on the amount of
weight you're used to lifting, ultra-portable. They also simulate
real-life lifting situations which will help you better accomplish
everyday activities that require strength.
Weight
machines, on the other hand, can be effective weight training tools,
too, provided you use machines that allow you to adjust them based on
your body's dimensions and range of motion.
The
fact of the matter is that few things are more important for your
health than just getting out there and doing something to strengthen
and tone your body, but proper technique is more important than the
specific type of equipment you use.
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Maintaining Limber Muscles
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To keep your muscles limber and pliable:
Warm up.
Warming up before you exercise will increase the flow of blood and
oxygen to your muscles before you start exerting them, and your joints
will begin releasing more synovial fluid, which will also help prevent
stiffness.
Stretch.
Letting gravity do the stretching, reach down to your toes and hold for
15 counts. Then take turns leaning over to each side for 15 counts,
making a giant "C" with your body. Next, bend your knees from side to
side to stretch your groin muscles. After you roll your shoulders
around a few times, you should be ready for more vigorous physical
activity with less likelihood of injuries.
Drink your water. Your body uses water as a natural lubricant, cushioning your joints and helping your muscles to stay limber.
Relax.
After you've exercised your body, reward yourself with an Epsom salt
bath or a dip in a pool or hot tub. Spring for a massage now and then
to treat yourself and keep muscles supple.
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