Even Seniors Benefit Through Exercise

Even after years of being a couch potato, senior citizens can improve their health and longevity with a few simple exercises.

Whatever exercise program a senior chooses, it should comprise 3 main components:

• Aerobic exercise: Aerobic exercise is meant to improve your cardiovascular system. Thirty minutes every day of moderate exercise are encouraged. This can be as simple as walking, to as expensive as joining a gym and swimming, running treadmills, or jazzercise. As long as you are at a level of exercise which allows you to not have major symptoms, but yet does not allow you to talk in long paragraphs, you are probably at the correct intensity. However, if you are just starting off, or are overweight, perhaps even obese, even moderate walking, or a daily stroll will be of value. Researchers have shown that aerobic exercise decreases blood pressure, improves or even prevents Diabetes Type II, reduces certain types of cancer, and just makes you feel better all around.

• Strength exercise: It is important to maintain your muscular strength. Two to three days per week are sufficient, if all muscle groups are exercised within a 15-20 minute period. Free weights, resistant bands, even sit ups, push ups, and pull ups build muscular strength. Researchers have shown that strength exercises decrease chronic pain caused by arthritis and other diseases of aging, as well as sustaining one’s ability to live independently.• Flexibility exercise: Stretching is important not only to your cat, who is an expert on how to stretch out their bodies and hold the position. Some experts feel you should hold the stretching position for at least 20 seconds, or it is ineffective. Again, if you can hold the position for 10 seconds, you are doing well. Each stretch should be done at least 3-4 times, and on a daily basis. Tai chi, and yoga both encourage stretching which one might find motivational. Research has shown that seniors, who have greater flexibility, can recover prior to falling (thus averting potential fractures).
So what are you waiting for? You are never too old to feel better. So get started today!