Guidelines:
- Always get a medical examination and clearance before starting an exercise program.
- All equipment should be safe and inspected regularly for defects.
- Training equipment should be located in an uncrowded area.
- There must be adequate supervision by an experienced and registered trainer to ensure correct technique is used.
- Programs should start with regular stretching and strengthening exercises, with a progression to more dynamic aerobic activities. Cycling and swimming are recommended over jogging.
- Older people are generally less tolerant of environmental stress so restrict training in extreme temperatures.
- Until they are experienced in weight training, only use exercises that require them to keep both feet on the ground (e.g. Squats instead of Lunges). This will reduce their risk of falling and injuring themselves.
- Ensure all abdominal work is done on the floor and not on the Swiss Ball. Only light lifting should be done above the head.
- No isometric exercises.
Older people who exercise have:
There are certain exercises you can do to target any trouble areas you may have. Movement of any type is the key, and it has to be usual for benefits to be attained.
- Higher VO2max values and half the expected decrease in VO2max due to age
- Higher HDL cholesterol and lower LDL cholesterol
- Enhanced glucose tolerance and insulin sensitivity
- Greater strength, reaction time, and a lower risk of falling
- Increased bone density (reduced chance of osteoporosis)
The facts:
- Improvements in fitness and oxygen consumption with training are similar for younger or older men and women. Though, an older person will generally start at a lower level and peak at a lower level than a younger person.
- Older subjects show greater gains in muscle oxidative enzyme activities.
- Aging appears neither to impair the ability to improve muscle strength nor prevent muscle growth.
- Exercise can help arthritic patients by increasing strength and mobility.
Psychological Benefits of Exercise for the Elderly
Whilst the physical benefits of exercise are quite obvious, the psychological benefits aren't as commonly known. Many studies have shown that older exercisers get great benefits out of the interaction with others their age, and many people see a marked increase in self-esteem.
But it goes much further than that. Quite a lot of these people enjoy the different environment and discussion that goes along with it. Many older people have never been to a fitness centre or participated in a diet program because they led an active lifestyle and ate fresh, healthy foods (unlike us younger folk!), so this is all quite new to them!
Introduction:
When we do exercise, our bodies release chemical called endorphins which make you feel immediately livelier and happier. For those elders who endure from chronic depression, the benefits of endorphins alone can aid enrich life.
Fitness for the elderly people can also be a best way to socialize and meet novel friends. Because many elderly fitness regimes provide to a certain age group, attending a class at the local health center or gym means working with various types of people.
You can work mutually to reach a common aim of stronger muscles, a healthier heart and improved movement.
Aerobic Exercises For Fitness Of Elderly People
There is a huge variety of elderly exercises to do. The best ones for enhancing the heart rate are aerobic exercises, and the elder people can do sittings with a set of constant and simple movements.
If you want to keep your weight or lose some weight, aerobics is the best way to go. You will also contain the added benefits of enhancing strength of muscles, flexibility, circulation and mobility.
There are certain exercises you can do to target any trouble areas you may have. Movement of any type is the key, and it has to be usual for benefits to be attained.
Elderly exercise is the only actual way to improve or prolong on aging problems and you will shortly see improvements in your moods, balance, muscle tone and all round capability
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Additional Benefits
Aerobic exercise helps control Type II (Late Onset) diabetes because it aids in the metabolism of sucrose.
Aerobic exercise strengthens your heart, helps prevent the build up of cholesterol, improves the functioning of the liver, pancreas & most vital organs.
A recent study at the University of California that evaluated data from more than 5,000 women over the age of 65, concluded that there is scientific evidence that exercise is good for your memory.
Aerobic exercise brings additional oxygen & glucose to the brain, both of which are crucial to brain function. The body responds by forming new capillaries to bring the additional blood to nerve cells and by boosting brain chemicals that protect neurons and strengthen new neuronal connections. Exercise also promotes attention & alertness, both of which are needed to get information into your memory.
Human Growth Hormone and the lack of it is believed to contribute to the aging process. In our 50's most people stop producing HGH and the aging process accelerates as the rate of cellular reproduction, growth and repair slows. The good news is that exercise also aids in the production of Human Growth Hormone which in turn helps us to maintain and develop our muscles, strength and stamina.
Exercise is clearly the best weapon we have to combat disease, to slow down and or reverse the effects of aging. It is no wonder that the experts in the field believe that exercise is the closest thing we have to a Fountain of Youth.
Research has proven how regular exercise relates to the aging process and how it can improve your quality of life.
Programs will help you to control type II diabetes, prevent cardiovascular disease and osteoporosis, lower your blood pressure, relieve stress, and help you to minimize the negative effects that aging can have on the body. You can improve your strength, flexibility, and overall fitness level if you exercise with the appropriate program at least times per week.
Suitable exercizes for elderly
Elderly exercises are designed to increase mobility and get the blood pumping. Exercises are available for seniors to get in shape, feel great and strengthen joints and muscles.
Bodies weaken with age, but with specific elderly exercises you can relieve joint aches and feel stronger and able to be more active. Safety is also very important so elderly exercises are very low impact and uncomplicated. Gradually over time, with regular exercise, elderly people can regain physical abilities they thought they had lost such as balance and coordination.
There is a wide variety of elderly exercises to try. The best ones for increasing the heart rate are aerobic exercises, and the elderly can do sessions with a set of continuous and simple movements. If you want to maintain your weight or lose some pounds, aerobics is the way to go. You will also have the added benefits of increasing muscle strength, flexibility, mobility and circulation. There are specific exercises you can do to target any problem areas you may have.
Another path to fitness is through Yoga, which is a fantastic form of elderly exercise. Yoga is suitable for anyone with any amount of movement at all, and everyone is encouraged to take things slowly, and only go as far as feels comfortable. A class consists of a series of gentle stretches, poses and breathing techniques, and the relaxation is deep and satisfying. As a result of practicing yoga regularly your muscles will be elongated, you will be more flexible, more relaxed and have more energy every day. A few minutes a day is all you need to begin, but when you start seeing the benefits you should join a class to learn more and take your increase in fitness even further.
It is extremely important for elderly exercises that safety is the foremost thought. A fitness routine is needed to improve strength, fitness, heart health, elevate moods and levels of mobility. As the muscles become stronger there is more support for the body to be more able, and balancing and moving will be simply natural again.
It is always a great idea to do a warm up walk for up to ten minutes before you start to work out. When you are ready, beginning with small weights for some bicep curls is a good start, followed by some shoulder extensions. If you need to, you can sit down for both of these.
There are elderly exercises to work on targeted areas everywhere in the body such as the legs and back. Depending on your current levels of strength and flexibility a program can be designed that is right for you. Your local gym, fitness centre or personal trainer can help with this before you start.
Circuit training is popular as an elderly exercise too, and it is a combination of light weight training and aerobics. Machines are used to do various movements with some resistance and the goal is to work on every muscle group in the body.
Movement of any kind is the key, and it has to be regular for benefits to be received. Elderly exercise is the only real way to prolong or improve on aging problems and you will soon see improvements in your balance, moods, muscle tone and all round ability.
For an elderly exercise program your best option is to visit a gym or fitness center in your area. There are videos and DVD's that are designed for you to exercise in your home, but make sure they clearly state that they are for seniors. If you are a beginner to an exercise routine you should see your doctor before you start for a health check and some advice. In most cases physicians will be very pleased to hear you are interested in looking after your health and they will be likely to advise you to start straight away!
Bodies weaken with age, but with specific elderly exercises you can relieve joint aches and feel stronger and able to be more active. Safety is also very important so elderly exercises are very low impact and uncomplicated. Gradually over time, with regular exercise, elderly people can regain physical abilities they thought they had lost such as balance and coordination.
There is a wide variety of elderly exercises to try. The best ones for increasing the heart rate are aerobic exercises, and the elderly can do sessions with a set of continuous and simple movements. If you want to maintain your weight or lose some pounds, aerobics is the way to go. You will also have the added benefits of increasing muscle strength, flexibility, mobility and circulation. There are specific exercises you can do to target any problem areas you may have.
Another path to fitness is through Yoga, which is a fantastic form of elderly exercise. Yoga is suitable for anyone with any amount of movement at all, and everyone is encouraged to take things slowly, and only go as far as feels comfortable. A class consists of a series of gentle stretches, poses and breathing techniques, and the relaxation is deep and satisfying. As a result of practicing yoga regularly your muscles will be elongated, you will be more flexible, more relaxed and have more energy every day. A few minutes a day is all you need to begin, but when you start seeing the benefits you should join a class to learn more and take your increase in fitness even further.
It is extremely important for elderly exercises that safety is the foremost thought. A fitness routine is needed to improve strength, fitness, heart health, elevate moods and levels of mobility. As the muscles become stronger there is more support for the body to be more able, and balancing and moving will be simply natural again.
It is always a great idea to do a warm up walk for up to ten minutes before you start to work out. When you are ready, beginning with small weights for some bicep curls is a good start, followed by some shoulder extensions. If you need to, you can sit down for both of these.
There are elderly exercises to work on targeted areas everywhere in the body such as the legs and back. Depending on your current levels of strength and flexibility a program can be designed that is right for you. Your local gym, fitness centre or personal trainer can help with this before you start.
Circuit training is popular as an elderly exercise too, and it is a combination of light weight training and aerobics. Machines are used to do various movements with some resistance and the goal is to work on every muscle group in the body.
Movement of any kind is the key, and it has to be regular for benefits to be received. Elderly exercise is the only real way to prolong or improve on aging problems and you will soon see improvements in your balance, moods, muscle tone and all round ability.
For an elderly exercise program your best option is to visit a gym or fitness center in your area. There are videos and DVD's that are designed for you to exercise in your home, but make sure they clearly state that they are for seniors. If you are a beginner to an exercise routine you should see your doctor before you start for a health check and some advice. In most cases physicians will be very pleased to hear you are interested in looking after your health and they will be likely to advise you to start straight away!
References:
- http://www.articlesbase.com/health-articles/what-exercises-are-suitable-for-elderly-people-you-need-to-know-148945.html
- http://www.free-online-health.com/exercise-elderly.htm
- http://hubpages.com/hub/Fitness-For-The-Elderly-People
- http://www.befitoverfifty.com/
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