When you were a kid, you probably spent most of your time in the water during the summer months. It was just good fun to swim and you didn’t even realize you were getting exercise! In your older years, returning to the water activities of your youth is both healthy and enjoyable.

What is it about being in the water? It just feels good to be suspended, weightless. The pressures of gravity on your body are gone.

Activities that you do in the water are non-jarring, low impact. If you suffer from joint issues such as arthritis, swimming and aquatic exercises are a perfect fit for your exercise program. You move almost effortlessly when you exercise in the water, without the pain in your joints that exercise can cause outside the pool. And, even though the exercise seems effortless, when you emerge, you can feel that you have had a good work out.

Water activities are perfect for older adults for many reasons. It promotes social interaction. Spending time in a pool, swimming and exercising, is a great way to meet new people with your same interests. Sharing those interests can give you a new zest for life and fitness.

Water activities improve cardiovascular functioning. Aerobic activity improves the heart’s condition by lowering blood pressure, lowering weight and increasing metabolism. The same benefits you get from running or floor exercises can be found with water aerobics, but in a low impact, non-jarring, joint friendly way.

Your body can reap the same benefits of strength training while you’re exercising in water. Plastic or Styrofoam dumbbells are specifically designed for aquatic exercises. They are quite light on land, but get them in the water, and you’ll feel the difference right away. Pushing and pulling these styrofoam dumbbells through the water requires the same effort as working out with regular dumbbells on land. The difference is that you’re not stressing your joints when you’re in the water.

Strength training, whether in the water or on land, improves muscle strength. Improve your muscle strength and you will improve your balance, flexibility and mobility. As we age, these three things become more and more important.

Even if you don’t have an exercise routine planned in the water, simply swimming is a water activity that is great for older adults. Your core muscles, which are your lower back and abdominal muscles, are strengthened right along with your shoulder and upper back muscles. Your cardiovascular fitness improves also as you are able to swim longer and longer sessions.

Any form of exercise improves not only the body, but also the mind. With physical activity, the brain releases endorphins, those “feel good” substances that help to improve mood and overall outlook. With increased oxygen to the brain, your mind is also sharper with more clarity of thought.

Are you a senior looking for fun exercise that is also low-impact? Do you remember how much you enjoyed swimming as a kid? Then, check out your local swimming pool and start a fitness program that will improve your overall health and have fun at the same time.

We need to be strong as we age. But why? We don’t want or need to look like a body builder. We don’t have to look muscle-bound to reap the benefits of a strong body.

The body loses muscle mass as we age. It is a fact of life that can be changed if you know what to do. You can stop muscle loss by participating in strength training exercises.

Strength training is about helping your muscles to grow without necessarily bulking up. Continually challenging your body helps strengthen and stretch your muscles. The difference between body builders and the average person who wants a lean body is the amount of weight that you are lifting.

Older adults can lift more weight than they think. It just takes time and practice to train your body. So, what can strength training do for you as you grow older?

1. Increased flexibility – Have your joints felt a little stiff lately? Strength training lengthens muscles as it builds them. You’ll find that you can reach farther without cramping or getting a spasm in your back.

2. Improved balance – Many seniors suffer bad fractures and other injuries from falls. Strength training increases balance in the body as you perform a variety of exercises. You won’t be so unsteady on your feet, or as you sit and stand up. You’ll feel more confident doing simple tasks like carrying a bag of groceries from your car to the house or more complicated efforts like riding a bike.

3. Increased bone density – Women struggle with the loss of bone density once they reach a certain age. In menopause, we begin to lose bone mass. Strength training can help to slow and sometimes stop bone loss from occurring. Your bones will be stronger, which will help to resist fractures and breaks if you do happen to fall. The characteristic back hump of osteoporosis won’t likely be your fate.

4. Weight loss – Muscle burns fat, even at rest. By adding a strength training component to build muscle, you will burn calories and maintain a healthy weight, and even lose weight if you need to.

5. Reduced joint pain – Are you suffering from aches and pains in the joints? Strength training can minimize pain as your bones become denser and your muscles grow. You may even notice that arthritis pain has lessened.

One thing that seniors value most is independence. Strength training can build a more fit, balanced, and confident body. The ability to continue living on your own and taking care of yourself is what a good fitness program is all about!

As a senior, you may have to deal with a condition that leaves you dependent on others for your daily mobility. If you are disabled in some way, you can still achieve optimum health through physical activity.

It is a fact that seniors who are sedentary are more likely to suffer from the diseases and conditions that come with aging than those who are more active. The same goes for injuries. Those who are physically active are more likely to recover after an injury than those who are not active.

There are many challenges that come with being a senior with mobility issues. It is easy to succumb to depression and simply give up. This doesn’t have to be your fate. Here are some helpful ideas to get a good exercise program working for you.

Start by talking with your doctor about exercises that are within your reach. Ask your doctor to recommend services that help seniors to live more active lives, especially if you are walking only with assistance or even in a wheelchair. Your local senior center may have fitness programs available.

1. Strength training. Upper body strength will be needed to move yourself around if you are walking with a cane or even confined to a wheelchair. Using light weights and higher repetitions, will build up the muscles in your arms and back. If your metabolism needs a little boost, and most do as we age, weight training will rev that up, too.

2. Resistance bands. Resistance bands are helpful because they come in different sizes and strengths. You can loop them around a doorknob or a chair and perform upper body exercises. Using dumbbells doesn’t appeal to some seniors as they may not have strength in their hands to hold onto them.

3. Workout with a buddy. Having someone to work out with is both motivating and safer. Another person can help you with the exercises and help you challenge yourself to reach new goals. There are exercises that are actually meant to do with another person – using the other person as a resistance, sort of pushing, pulling, and stretching through the exercises.

4. Pool workout. People who are dependent on a wheelchair especially find working out in the water very exhilarating. It is like being weightless. You get the benefits of working out without the jarring that is common with some exercises. Pool workouts build and tone all muscle groups, especially your core.

5. Yoga. Yoga is a relaxing activity that teaches breathing techniques as well as a way to stretch your muscles. It helps to strengthen the mind-body connection which improves your balance, as well.

Even if you are dependent on a walker or a wheelchair, that doesn’t mean you can’t enjoy the benefits of a good fitness program. Use these exercise ideas to help you find the resources you need to get active today.

Life is busy. Older adults are working harder and sometimes longer hours. It can be hard to fit a formal exercise session into your daily routine. But, you can fit more physical activity into your day with a few helpful hints.

When you are tired at the end of a busy day, the last thing you’re thinking about is a regular workout. You know that you need to exercise daily but you are having trouble finding a way to fit exercise into your day.

For many people, exercise is something that they grow to love as the results of their labors become apparent. If you struggle finding time for a workout, or even are not fond of formal fitness programs, adding more activity into your day can be the boost your body needs.

So, what’s the big deal about doing all this exercise as we age? The big deal is this – exercise will give you energy, and that’s something we all need whether we are 20, 30, 40, 50, 60, 70, 80, 90, or 100!

Exercise improves your overall health. Exercise keeps you at a healthy weight, strengthens your muscles, and lowers your risk of disease. You are improving your lifestyle and quality of life when you add physical activity to your day.

How can you add physical activity to your day, little by little, to build a strong foundation for a healthy life? Here are a few suggestions.

1. Perform housework on purpose – Cleaning is rarely anyone’s favorite thing to do, but if you make purposeful moves as you clean and do chores around the house, you will get more benefits than just a clean house. For example, as you sweep, tighten your abdominal muscles and turn from the waist. When you pull weeds, use a squat position. As you rise to a standing position, tighten your butt muscles and leg muscles.

2. Walk after meals – Whether home or at work, when you finish your meal and still have ten or fifteen minutes to spend, take a walk outside. That fresh air and sunny vitamin D will help strengthen your lungs, muscles, and bones Your heart will start pumping and your brain will get some much needed oxygen. You’ll feel better and before you know it you’ll look better, too!

3. Take your bike for short errands – The next time you have a quick errand that’s nearby, hop on your bike. Ride over to the convenience store to pick up the Sunday newspaper. Leave the car in the driveway whenever possible and run those errands on your trusty bicycle.

4. Take the stairs – Instead of crowding in the elevator, take the stairs at work, doctor’s offices and at the mall. This little technique is surprisingly effective. Over a years time, you’ll be surprised how many steps you take up and down stairs if you avoid elevators.

5. Plan active vacations – When you decide to take that getaway, do so at a destination where there are lots of indoor and outdoor activities to do. Active vacations will keep you moving, which will keep you full of energy during your vacation, and improve your health at the same time.

Once you start moving around more in your daily life, you will improve your overall health. With improved health and strength, you will soon be anxious to do even more… maybe even start a routine fitness program!

No matter what type of workout you plan on doing, it’s important to get your body ready for the exercise. This is called stretching. Many people downplay it, but it is a major part of getting the most out of physical activity.

If you’ve been sedentary or not as active as you once were, the first time you try to play tag or run around the yard with your grandkids it will become quite apparent that your body is not as young as it once was. You also may notice that you need a heating pad for your back and a cold compress for your head when you go to bed.

Older adults are more prone to injury. Muscles become less flexible, joints are a bit stiffer and reflexes aren’t as sharp as they once were. The best way to keep from getting injured is to warm your body up as much as possible before you start your workout.

Fundamentals of Stretching

Don’t stretch when your muscles are cold. This can lead to torn muscles and ligaments. Think of your muscles like a piece of salt water taffy. When it is warmed, it is able to be stretched and pulled in many different directions. When it is cold, it is more likely to crack when you try to twist or pull it.

The Warm Up

Perform a five or ten minute warm up exercise such as knee ups with arms raised. Your heart rate starts to rise and your entire body should feel warm. You don’t need to break a sweat during a warm-up but you should be glistening. Now, you are ready to stretch.

The Warmed Up Stretch

Stretch all muscle groups. Start with your smaller muscles like your arms, shoulders, neck, even your feet. Then, move on to larger muscles like your thighs, back, hamstrings and waist. Spend a good five or ten minutes stretching your muscles, touching your toes, bending slowly side to side, until you start to feel more limber. Once your muscles have been stretched nicely, you are ready to begin your exercise of choice.

The Cool Down

Wow, what a great workout! But, that’s not all. The cool down is just as important as the warm up. Think of your body and your heart as a moving car. It starts up slowly, but then gains speed the longer you exercise. If you stop when at full speed, it’s like pulling up the emergency brake. Abrupt stops are not good for your body.

Take five or ten minutes and perform easy exercises at a much slower
rate. Breathe slowly. You will feel your heart rate start to slow.
The Cooled Down Stretch

Now, you’re ready for the stretch. Your muscles have worked hard and need to return to a relaxed state while you are still warm. If you have performed strength training exercises, stretching can help keep muscles from cramping later on.

This simple “warm up – stretch – exercise – cool down – stretch” routine helps your body return to a resting state afterwards. This will help keep your body in good working order throughout your exercise, and beyond!

What is it that firefighters are always telling young kids? Remember, safety first. No matter what you do as far as physical activity, it is important to be safe. Here are a few fitness safety tips to make sure you are getting the most out of your workouts without risking injury.

Why is it that we want to go reach our goals in a week when it took a year, or a lifetime, to get out of shape? If you’ve been living a sedentary lifestyle for a while, starting an exercise program too fast can spell disaster. You may get injured and decide you don’t want to get fit anymore. Your health would suffer as a result.

1. Research the physical activity first. Find out what you need and what is required of you for the exercise so you know what to expect. Let’s say that you wanted to try rock climbing. Well, you can climb as a senior, that’s not the problem. It does require a lot of upper body strength. If you have a problem with your joints or your neck or a weak upper body, you are going to have more than a few challenges. You will need some expert advice on how to proceed.

2. Wear the appropriate gear. Your performance in any activity is greatly enhanced when you come prepared. Bicycling is easier when you have a seat that is comfortable. Some people like to use bicycle clips on their pedals to keep their feet from slipping. If you bike at night, wearing a reflective jacket and/or reflectors on your bike can help cars to see you. A helmet is mandatory in most instances.

3. Drink lots of water. Staying hydrated makes all the difference especially when you exercise in hot weather. You are losing electrolytes and water through your sweat. It is important to replenish them to keep from cramping and to help increase your endurance. Many older people haven’t learned the importance of drinking a lot of water during exercise. The common practice of carrying water around at all times is a new phenomenon. Water not only replenishes your muscles and tissue, it replenishes your brain and keeps you alert.

4. Know your body. If you begin to get dizzy performing an exercise or feel any pain whatsoever, take a break. It could be that you are winded or going at it too hard. There’s no shame in slowing down. You want to be able to get up and exercise again the next day. The best judge of what you can and can’t handle is your own body.

5. Learn to perform your exercises properly. This is especially important with strength training. When you don’t know proper technique it can lead to injury. You may want to work with a physical trainer until you know the routine well and can do it without assistance.

The benefits of physical activity is a strong, healthy body. An injury caused by improper techniques or careless preparation will set you back and discourage you. Don’t let this happen. Prepare yourself and enjoy your new fitness program.

One of the conditions that older adults are more susceptible to is diabetes. It can also be a result of obesity, which leads to many other disease processes. If you have diabetes or are on track to become diabetic, here is some information on diabetes and how physical activity can help improve your life.

What is diabetes?

Diabetes is a metabolic condition where your body doesn’t produce enough insulin or doesn’t react to it as it should. Foods that we eat are turned into sugars called glucose and used as energy or stored as fat until it is needed. The cells of the pancreas produce insulin which helps glucose to travel to the cells where it is used for energy.

When there is not enough insulin to do the job, the glucose stays in the bloodstream, raising the level of blood sugar. High levels of blood sugar can lead to damage in the organs and other systems of the body. Diabetics are known to have nerve damage, poor healing capabilities after sustaining wounds, renal damage and heart disease. There are two types of diabetes, 1 and 2, the most common of which is Type 2 diabetes.

How exercise can help

Diabetes in the body can set off a cascade of other problems. Seniors with diabetes are often dependent on insulin or, if not, they are taking pills for other conditions that have led to diabetes or have been caused by the diabetic condition. But, diabetes doesn’t have to lead to critical illnesses.

Exercise can help. Even if you already have diabetes, you can still exercise and improve your overall fitness and health. You may even discover that your diabetes improves to the point where you are no longer dependent on medication.

Exercise helps you maintain a healthy weight. People who are obese are at greater risk of developing higher blood sugar levels and diabetes. Combining exercise with a sensible diet will help your blood sugar remain constant and not spike signaling increased insulin production.

Exercise also lowers other elevated levels such as cholesterol and blood pressure. High blood pressure can lead to the heart pumping harder to move the blood through the body. If you have formed cholesterol plaques, this puts you at higher risk for stroke and heart attack.

Always consult your doctor before beginning any sort of fitness program. They will advise you on what exercises are safe and how long you can work out. Until your blood sugar comes back in line with proper fitness, be aware of times that it is low. Always carry a high carbohydrate snack such as juice or candy with you when you workout so you can remedy hypoglycemic episodes.

You don’t have to give up on getting healthy because you are diabetic. Exercise increases your overall health and can improve your diabetes.

Walking is one of the simplest exercises that you can do. Many don’t think of walking as an exercise because they do it all the time. After all, they’re just walking. However, walking can become your favorite fitness program. Walking is an easy exercise program to start, which makes it the perfect choice for seniors.

New reports say that to maintain a healthy level of fitness as we grow older, daily activity must include 60 minutes of physical activity. If you’ve been sedentary for a good number of years, this can be a frightening thought. Walking for one hour, even for someone who has been sedentary, doesn’t seem as scary as other fitness programs might.

Many people have the misconception that unless you are sweating like crazy during a workout, you are not going to see any benefit from exercise. That couldn’t be farther from the truth.

There are many activities that you can perform at different fitness levels and get great results. Walking is one of those exercises.

For seniors, walking is an exercise that can grow with you as you increase your activity level. Your walking program may begin with a Sunday stroll in the park, but then your walking regimen will grow and have a purpose – to get fit.

Here are a few benefits of walking:

” Improved cardiovascular endurance
” Proper posture
” Improved mood
” Weight loss
” Improved sleep
” Increased muscle tone

Walking can be done most anywhere and at just about any time. You may want to begin in a mall with other early morning walkers. There may be a track at your local high school or university. You can go out in the rain or cold as long as you wear proper gear and walk flat paths for safety. Walking is a very versatile exercise program. Just keep your shoes with you so whether you’re on vacation or a business trip you can go on your walk.

Start at a pace that you can maintain and still hold a conversation. This will be faster than a stroll but you won’t be race-walking either. Start with a half mile or a mile walk. As you walk faster you can walk farther as a way of continually challenge yourself.

As you get more fit and start to look for greater fitness challenges, move off the track or mall and onto walking paths that have hills. Walking up and down hills will not only improve your muscle strength, but your heart and lungs will get a good workout, too. If you live in a neighborhood that has nice sidewalks and streets, choose your path and take a walk. Call a friend to join you and enjoy your walk even more!

Walking is a great avenue toward better health for seniors. It is an activity that is easily customized. You can vary your terrain, vary your speed, and walk farther to challenge yourself and make your fitness program more effective.

You can get started walking for exercise today with just a pair of good shoes and comfortable clothing. Before you know it, you’ll be feeling better and well on your way to a new, healthy lifestyle.

Physical activity is important – at every age. Getting started exercising doesn’t have to be difficult but it does require a little knowledge to do it right. Before you begin an exercise program, we need to cover a few things.

Growing older is not for wimps. The body goes through even more changes than when you experienced puberty. It can seem almost like an appliance whose warranty has just expired. Everything that can go wrong seems to start going wrong.

You are not a stove or dryer, but your body is a machine. To keep it running in tiptop shape for your entire life, it needs the right amount of maintenance and attention. When we were twenty, we could go without paying a lot of attention to the care of our body, but lack of exercise has a more profound effect on us when we reach fifty.

Don’t fret though. The human body responds well to good food and lots of movement. You can feel invigorated even after you get older, but with more wisdom about how to keep your body running smoothly.

So let’s learn the five things to do before you begin an exercise program, especially if you have been living a sedentary life for some time.

1. Visit your doctor – This point can’t be stressed enough. As we age, our bodies change. We are prone to different problems and conditions. Checking with a doctor can ensure that you are in the best health possible to be starting an exercise routine. Your doctor will also be able to guide you with any special restrictions in diet and movement.

2. Know your limitations – No one likes to admit that there are things they can’t do but it will keep you from getting injured or worse. If you have joint problems, find exercises that work the muscles without putting undue stress on the knees, hips, shoulders, lower back, or elbows.

3. Start slowly – We can all learn something from the story of the tortoise and the hare. Slow and steady really does win the race – the race of being fit for life. You are more likely to stick with physical activity when you ease into it and find your own comfortable pace.

4. Investigate what activities you can do – If you have arthritis, signing up for a step aerobics class may not be the wisest thing. Based on your medical clearance and any limitations you currently have, choose an exercise that will give you the benefits without causing you further injury or distress.

5. Consider your nutrition – All the exercise in the world won’t help you if you are still eating those hamburgers and chocolate shakes you enjoyed in your younger years. Learn how to adjust your eating habits to make every move and every meal count.
Are you ready to get active? Great! Start slow, heed the advice of your doctor, and keep up the good work!

First there was Nessie The Loch Ness Monster, then Sasquatch… now, it’s exercise myths.

If you are an older adult, it is important for you to know that those negative stories about starting an exercise program are not quite true.
Why does getting older have to mean that you are relegated to a rocking chair? No one wants to be put out to pasture unless they are a cow. Since you are not, getting older doesn’t have to rob you of your independence or your carefree lifestyle.

Seniors can improve the quality of their lives with physical activity. Fitness is important to all of us no matter what our age. You can almost feel the hands of time turn back when you keep your body in the best shape possible.

The younger generation seems to be adopting a sedentary lifestyle now. They spend hours sitting in front of video games. As a roll model, you can set an example to the youth of today that getting and staying healthy is the best way to have the life that you want.

So, to get you moving and motivating others, we have to combat those myths about exercise and getting older.

1. “I am too old to start working out.” This is FALSE. You are never too old to perform some sort of physical activity to better your health. In the beginning, you may have a few restrictions depending on your present condition, but that doesn’t have to stop you.

2. “Aerobics are too rigorous and I could break a hip.” Many hip fractures in the elderly are due to falls not exercising. And, aerobics doesn’t have to be a high impact, jumping-jack session. Light to moderate aerobic activity keeps your body moving and improves conditioning so you can handle a more intense session at some time in the future.

3. “Exercise at my age can cause a heart attack.” Exercise can actually reduce your risk of heart disease, but it’s definitely important to check with your doctor before beginning any exercise program. Stick to your doctor’s recommendations and you are more likely to succeed.

4. “I weigh too much.” This is one of the best reasons to exercise. It is true that our metabolisms slow down as we age, but that can also be corrected with proper diet and strength training exercises. You can still lose weight and feel great. There are always exercises that you can if you’re overweight until you feel comfortable doing more.

5. “I will hurt myself if I lift weights.” Strength training is the best way to increase your metabolism, strengthen you bones and build muscle. You can start with dumbbells weighing as little as 2 pounds each and do simple exercises that will result in toned muscles and strengthened bones.

What have you been told about exercise? If it is any of the above quotes, then you have fallen for the myth. If you want to get active, go ahead. Get fit for life!