Exercise for Mature Adults

No matter your age, exercise is vital for maintaining a healthy heart and bone mass. Experts recommend that all adults exercise at least 2.5 hours a week, but 5 hours a week for maximum health benefits. If you're suffering an injury, consult a professional before beginning an exercise program and always, only exercise to the extent that your condition or physical state allows. Remember not to overexert yourself at the beginning - it will only cause injuries and delay progress. As you age, external and internal challenges may prevent you from engaging in certain exercises - discomfort, disability, fear of injury or fatigue may come into play. Overcome these anxieties by knowing that exercise and strength training need not be intense and will actually help increase your balance and bone strength which in turn protects you from injuries and boosts energy levels. It's one of life's rare win-win-wins. For maximum health benefits, it is optimal to engage in moderate exercise throughout your life, not just when you age, but of course it is never too late to start. Doctors note that bone loss and loss of flexibility begin as early as your 30s; therefore, it's never too early to think about how exercise will aid you as you age. This guide reviews the major components of an elderly exercise plan: cardiovascular exercise, strength training, balance and flexibility work, and rest. Cardiovascular Exercise: With heart disease as the leading cause of death in the United States, cardiovascular exercise undoubtedly holds extreme importance. Depending on your current endurance level, incorporate a goal of 30 minutes of cardiovascular exercise a day. You can start with 5 or 10 minute sessions and work your way up to 30 minutes; it's more important that you get in the habit of working out your heart and exercise at a level appropriate for your condition rather than hit 30 minute work outs. Brisk Walking: low impact, can be done anywhere! Ask a spouse, family member, friend or neighbor to join you in your endurance exercises - it creates accountability for you to continue with the program Swimming: even more low impact than walking! Join a gym and try out a water aerobics class or simply grab some flippers and create your own swimming workout.. Stationary Bike: takes the weight off the knees! Stationary bikes give a great alternative for those with weak knees who also want back support. You don't have to worry about balancing on a stationary bike; therefore, they are a safer idea for the elder exercising Dancing: fun and a good heart work out! Many elders enjoy dancing and it's an excellent form of exercise as well as a social outlet. Strength Training: Often overlooked as an important part to an exercise program for older adults, strength training is beneficial to an adult exerciser. Sick of wearing your back braces? Strength training helps combat osteoporosis, arthritis, diabetes, obesity and back pain, among other ailments. With falls as the leading cause of injury related death in adults over 65, strength training helps develop the muscles to balance and avoid potentially fatal falls. Squats: Use a stable chair for this exercise. Begin seated, with your hands on your hips. Push with your legs as you rise to stand from the chair. Repeat 10 - 12 times. You can modify this for additional balance stabilization or support by placing the chair in front of a counter, or other stable and strong surface, and using the counter to balance as you hoist yourself upright. This works the legs, hip flexors and balance. Bicep Curls: In a seated or upright standing position, hold a weight in both extended hands with your palms facing up. Curl in your arms toward your chest. Squeeze as you curl your arms in and hold for 5 seconds. Slowly release and uncurl. Repeat 10 - 12 times. This works your arms. Shoulder Shrugs: Stand upright and hold a light weight in each of your hands (try a can of soup to start). Shrug your shoulders to your ears, and then lower to normal. You can modify by adding more weight. Repeat 10 - 12 times. Shoulder shrugs work your back, shoulders and balance. Toe Raises: Stand upright in front of a counter or chair (to use for balance). Slowly raise up on your toes, off your heels. Stand on the balls of your feet for 5 seconds, then lower. Repeat 10 - 12 times. It can be modified if you're using an ankle brace or other support braces. This works ankles and balance Wall Pushups: Face a wall, standing about an arm's length away. Have your feet planted shoulder-width apart and firmly on the ground. Lean forward as you place your palms on the wall and bend your elbows, completing the push up. Pause in the push up position for a few seconds, and then extend your arms. Repeat 10-12 times. These work your arms, back and balance. Modified V Ups: Lay on your back with your knees bent and your feet flat on the ground. Slowly and carefully raise your knees and swing your arms around your shins to "hug" them in. Next, (provided your ability) drop both knees slowly to the right. Raise them back to the middle and switch, dropping them to the left. Work to 10-12 repetitions. This works your abdomen, back and hip flexors. Balance and Flexibility: Working on balance and flexibility develops the muscles and strength to prevent dangerous falls in the elderly. Flamingo Stands: Stand in front of a stable support, like a doorway or counter. Shift all your weight to your right foot and on your right foot alone. Alternate legs. Heel-Toe Walk: Walk slowly and carefully, placing the heel of one foot on the ground directly in front of the toes of another foot. For increased modification, walk heel-toe backwards. Knee Marching: Stand by a counter to use for support if you get wobbly during the knee marches. Raise one knee as high as you comfortably can and tap it with the alternating hand. Lower that knee and then alternate knees. Rest and Recover: Listening to your body and taking time to rest is important at any age, but especially when exercising as an older adult. Don't overexert yourself, but recognize that exercise is vital to keeping you healthy and strong as you age.. If you are feeling mild pain or inflammation in your joints, try a cold therapy system. Cold therapy helps alleviate swelling and mild pain, but avoid cold therapy if you have stiff joints or arthritis. For arthritis sufferers, use a moist heat pad to provide temporary pain relief. For sore and aching muscles, rest and elevate your limbs. Remember that a mild amount of soreness is normal when first resuming an exercise regimen; however, also ensure you pay attention to your body's warning signs. If you have weak knees or back, talk to a doctor or physician about getting medical support braces or back braces to use when exercising. It's never too late to begin an exercise program, so jump in and get closer to a stronger, more balanced and healthier life! MMAR Medical Group Inc. is one of North America's premiere medical orthopedic brace distributors, carrying a large selection of carpal tunnel braces and complimentary rehabilitative cold therapy units. Based in Houston Texas, MMAR also carries a back brace and unloader knee brace selection. Article Source: http://EzineArticles.com/?expert=C._Dillon

Exercises For Osteoporosis

Osteoporosis is a disease characterized by low bone mass and loss of bone tissue that may lead to weak and fragile bones. It has been a major health concern especially for women. If you have osteoporosis, you have an increased risk for fractured bones, particularly in the hip, spine, and wrist. Maintaining activity through one's lifetime is an essential step in maintaining healthy bones and reducing the risk of fractures. Building strong bones during childhood and adolescence can be the best defense against developing osteoporosis later. Lifestyle modification should also be incorporated into your treatment. Regular exercise can reduce the likelihood of bone fractures associated with osteoporosis. Equally important for older adults in terms of osteoporosis is the effect of exercise on the risk of falling. When individuals with osteoporosis fall, they typically break bones, and in fact, sometimes the bones are so brittle that they break before the person hits the ground; for example, just stepping off a raised pavement/footpath could break a brittle bone in the hip, and then the individual falls as a result. People fall for many reasons, including poor balance, poor vision, decreased strength and range of motion. Exercise can't help every factor, but studies show that exercises such as balance training, leg strengthening, and flexibility training can reduce the risk of falling in older adults. There are four steps to prevent osteoporosis. No one step alone is enough to prevent osteoporosis. Eat a balanced diet rich in calcium and vitamin D. Engage in weight-bearing exercise. Adopt a healthy lifestyle with no smoking or excessive alcohol intake. Take medication to improve bone density when appropriate. Prevention Exercises The following exercises are best to prevent osteoporosis Weight-bearing exercises that cause force on the bones like jogging, stair climbing, and walking briskly Resistance exercises that involve the bones you are concerned about Balance exercises if you are an older adult Avoid Exercises Research is clear that you need some force-loading or weight-bearing on bones to have any effect on density and strength, but caution should be taken with exercise when you have osteoporosis. You should avoid some movements and exercises Exercises that might increase the risk of falling Movements like twisting of the spine and bending from the waist High-impact activities like high-intensity aerobics or jumping Excessive weight during resistance exercise Adducting and abducting legs against resistance. Moving legs sideways across the body Pulling of the neck with the hands behind the head. Before beginning any exercise program, make sure to review your plan with your physician because many of the exercises that are included in preventing osteoporosis are excluded in the workout plan of a person who has osteoporosis because of the dangers involved in causing injury. Stay Healthy! Macedonio Fernandes is a Fitness Coach who writes about the relationship between health, fitness and lifestyle. The purpose of these articles is to make people aware of the health issues and guide them to improve their health. You can read more of such articles in http://www.macedonio-fitnesscoach.blogspot.com Article Source: http://EzineArticles.com/?expert=Macedonio_Fernandes