Benefits of regular exercise for aging adults
- proper breathing exercises enhance blood flow and oxygenation
- increased muscle function reduces injury
- resistance training reduces blood pressure and improves stamina
- regular exercise causes an increase in the basal metabolic rate-BMR, (the rate at which food is utilized by the body)
- stretching improves range of motion and posture
- dancing improves balance and muscle endurance
Warnings
Unless you have been an active runner, do not take up running or jogging later in life. Steam rooms and very hot Jacuzzi baths can be dangerous for aging adults. If you have just finished exercising, blood will concentrate and pool in the skin and muscles. Going into a very hot room or bath can cause a person to faint.
|
Are you nervous about packing on the pounds during the holiday season? Concerned about catching a cold or the flu? Fret not.
This is the season to enjoy good health, family and celebrations.
Aging adults
Seeking anti-ailments? Try antioxidants, sunshine and fresh vegetables.
l Dodge rich cakes, pies and cookies and reach for the dried fruit instead. The dried fruits will satisfy your sweet tooth and will provide you with vitamins C and E and beta-carotene, which could help stave off the flu.
l Cranberries are plentiful this time of year and are wonderful antioxidants. Add tasty winter squash, chestnuts, pomegranates and root vegetables to your holiday meals and eat to your health.
l The “sunshine vitamin,” D, can support your immune system and help you avoid depression, which can be all too common during the holiday season. (We need 1,000 to 2,000 units a day.)
l Don’t be afraid of cold weather. Be bold, bundle up and take walks in the sunshine. This can help you feel better and get a good night’s sleep.
Simple math and body fat
Research indicates that men and women lose 5 to 7 pounds of lean weight every decade of adult life. With a
5-pound per decade muscle loss, a typical 65-year-old woman has about
20 pounds less muscle than when she was 25. This represents a major decrease in physical capacity, as well as reduced resting metabolism.
It is estimated that a pound of muscle uses more than 30 calories per day for tissue maintenance. Consequently, 20 fewer pounds of muscle means about 600 fewer calories used on a daily basis. So, if we eat the same amount and kinds of foods we used to eat, we will gradually gain fat.
Because muscle loss is preventable and reversible, you can reduce the risk of degenerative problems, such as osteoporosis, diabetes, back pain and cardiovascular disease, while maintaining a high level of physical strength and desirable physical appearance throughout your later years.
It is recommended to have a complete physical before starting an exercise program, no matter your age. The goal is to train with excellent results and without injury. Your personal physician can help you decide what strength training exercise will be most beneficial to you.
The basic stimulus for strength development is progressive resistance. That is, gradually increasing exercise resistance as the muscles become stronger. More specifically, it is important to use enough resistance to fatigue the target muscles within 50-70 seconds.
For example, when targeting the shoulder and upper back muscles, I often use 3-pound weights. I instruct my class to hold the weights in each hand and lift the weight up and down slowly from the shoulder upward repetitively until fatigued. This is just one example of resistance training. Notice that I said slowly. I am a firm believer in slow movement. In general, you should take about two seconds to lift the weight and about four seconds to lower it.
With aging adults, exercise progression should be very modest. If you start with 1-3 pound weights, I consider increasing repetitions before increasing weight. Adding another pound or two may be good for some individuals and too much for others. Know your body. Pain is not gain.
Recommended workout for aging adults
Here is a typical workout that I prescribe for aging adults who have received physician approval for resistance training.
l Begin with a 5-minute warm-up of slow movements that incorporate all major muscle groups. Appropriate music is a must.
l Stretching exercises follow. The stretches are slow and target specific muscle groups from head to toe. These exercises can be performed on a mat, sitting in a comfortable chair or by standing.
l Stretching allows the muscles to warm up and become more flexible. Resistance training follows. I recommend light weights be used while performing repetitive sets. Every individual is different, so resistance training should be monitored by a trained exercise professional.
l Fun moves. Aging adults thoroughly enjoy moving to music they are comfortable with. Participating in dance moves that they are familiar with works much more than their muscles. This time can brighten their day and help them to laugh, and even heal.
l A nice, easy cool down is essential. Moving to music can be helpful, and I usually include some stretching during the last few minutes of a workout. We all like variety in our workouts, so I try to add something new each week.
Regular exercise time can often become the highlight of an entire day. I recommend adult classes with a trained exercise professional or a personal fitness trainer. You can rest easy about the quality of care you or your family member is receiving.
Think healthy and happy holidays to you and yours!
© Copyright 2009 TimesDaily. All Rights Reserved.
