5 Fitness Tips For Seniors

 5 Fitness Tips for Seniors

You know you should exercise regularly, drink lots of water and eat nutritious foods.

Those are 3 smart fitness tips everyone should live by.

If you are a senior, the following tips provide even more support for a fit and healthy lifestyle.

1. It’s Never Too Late to Start

Don’t think that since you have lived a life of little exercise and physical activity, there is no need to start now. Just 15 minutes after you begin exercising, you benefit by the increased rate of healthy oxygen pumped throughout your body.

Make exercise a regular part of your daily and weekly activities, and your health can improve quickly.

2. Stop Comparing Yourself to Others

There are always going to be other people in better (and worse) shape than you.

Comparing your level of fitness to someone else is pointless. You are an incredibly unique individual.

What someone else can or cannot do has nothing to do with you. Continue to make strides with your physical fitness, keeping moving and active on a daily basis, and your efforts will pay off.

3. Don’t Underestimate Yourself

The last 20 or 30 years research continues to show that what we thought about the inevitability of aging is not entirely true. The things that you can accomplish, physically, spiritually, emotionally and mentally, are not limited by your age.

If you haven’t exercised in a while, start slow, but don’t underestimate what frequent physical activity, lots of rest, smart nutrition and hydration can accomplish in your life.

4. For Senior Citizens Who Used To Be Athletes – You Are Not That Young Anymore

You just learned that you may be able to do more physically than you ever thought possible as a senior citizen.

This mindset can lead to incredible health rewards. On the other side of that coin are those individuals who overestimate their physical ability as seniors.

If you used to be an athlete, or you were just very physically active as a youngster, don’t overestimate your strength and endurance. You can lead a wonderfully healthy life as a senior, but not if you injure yourself by overestimating your physical abilities.

5. Get Strength Training, Balance Exercises and Aerobics in Your Life

Balance exercises include yoga, Pilates and tai chi. Every year past 60, your chances of falling increase.

That’s why balance exercises are so important for seniors. However, as mentioned above, so is regular and moderately intense aerobic activity. Add strength training, like body weight training or lifting weights, and you have the perfect trifecta of senior exercising for a fit and healthy body – strength training, balance exercises and aerobics.

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7 Ways Seniors Can Boost Energy In The Morning

7 Ways Seniors Can Boost Energy In The Morning

As we get older, we invariably have less energy, at least that’s how it feels. When we were younger, it seemed as though we would literally combust with the amount of surplus energy we had.

When we weren’t playing tag on the playground, we were outrunning everyone else on the soccer field. A few years later, we were expounding plenty of energy in the workplace, getting up at 6.30am in the morning and then working out at the gym after work.

We were just so energetic.lowenergy

The older we get the more prone we are to living sedentary lives.

Older people do have less energy than younger people, but they do not have to if they do the right things.

Let’s take a look at 7 ways seniors can boost energy in the morning.

1. Drink Green Tea

Maybe you grew used to drinking a cup of Joe each morning before work when you were younger. Maybe you relied on it to give you the boost you needed. The problem is that coffee eventually gives us a crash that is really not nice as you get older. Instead, you should consider drinking green tea.

Green tea is rich in powerful antioxidants that fight free radicals, which are detrimental to our mood and physical shape. Start the day with green tea and you’ll be ready to seize the day.

2. Go For An Early Morning Walk

Researchers at the University of Sydney say that if you sit more than 11 hours per day you’re more likely to increase your risk of death by 40% morningwalkthan folk who sit for only 3 hours or less a day.

So why not start your day off in the right way by going out for a walk? This gives your circulation a chance to get going, and ensures that your joints are moving. It basically energizes your whole body.

3. Drink Plenty Of Water

If green tea isn’t really your thing, you still need to find a healthy alternative to tea and coffee, which are both diuretics and cause your body to lose a lot of water. In addition, when you dehydrate, you get tired.

Drinking water keeps properly hydrated, which is great for energy.

4. Do A Puzzle

After you’ve eaten breakfast, why not indulge in a puzzle, such as a crossword?

Puzzles keep you mentally sharp, and mental energy is just as vital as physical energy. If you’re mentally focused, you’re far likelier to get things done than if you’re mentally fatigued.

5. Try Gardening

As we get older, it’s important that we find a hobby that allows us to move our body. The problem is that many seniors fall into a routine of watching too much television.

Gardening gives you the chance to increase daily movement. It’s a fun hobby that keeps you mentally and physically active and also improves your sense of purpose.

6. Eat A Healthy Breakfast

As well as green tea, it’s also important that you start the day with the right type of food.

Fatty breakfasts, although tasty, only serve to fill your body with bad fats. These fats make you feel tired not just physically but also mentally, because they have a tendency to make their way up to your brain. Sneaky.

7. Cut Out Smoking

If you smoke in the morning (or at any point in the day), you’re essentially sapping yourself of much-needed energy. No smoke means better breathing and more energy.

 

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Healthy Weight Management Tips For Seniors

Healthy Weight Management Tips For Seniors

Obesity is a major epidemic in the Unites States and in other countries around the world.
In fact, 1/3 of US adults and 18% of kids and adolescents are obese and at risk for serious health complications, such as, Type 2 diabetes, joint problems, heart disease, kidney disease, and stroke.  All of these health problems can lead to premature death.

In addition to the serious health consequences, obesity has a substantial economic impact that affects the country as a whole. The estimated annual health care costs of obesity-related conditions was $190.2 billion in 2010, this equates to almost 21% of all annual medical spending in the United States, and the numbers only continue to rise year after year.

Like anyone else, the senior and aging population needs to address healthy weight management and to be aware how weight gain can cause problems for their health. But, seniors can be even more vulnerable because as we age our metabolism slows and weight gain becomes that much more of an issue.

Loss Of Lean Muscle Mass

Have you ever watched a teenager inhale food like breaths of air and not gain an ounce? A lot of this is due to a higher metabolic rate in our younger years.

Did you know that as we age, our metabolism begins to slow down?

While genetics help determine our overall metabolic performance, having sufficient amounts of lean muscle mass greatly determines metabolism as well because muscle burns more calories per hour than fat, and this means that those who have lean and muscular bodies are able to burn more, even when they are at rest.

Our overall muscle mass decreases as we age, and this slows metabolism by about 2% to 8% per decade. This can be counteracted by performing simple strength training exercises with the use of free weights or weight machines.

Ideally strength training should take place early in life, but especially as we head into our 40s and 50s, because when you maintain lean muscle mass, metabolism is not likely to decrease as much as you age.

Seniors, especially, are more likely to gain weight as their metabolism slows down, which, can lead to obesity and the serious health concerns related to it.

Weight Gain

Lack of activity is the number one cause of weight gain even when we continue to eat as we have our whole lives because of the decrease in metabolism. As our metabolism decreases so does our bodies ability to burn calories. If we keep eating the same amount of food our bodies will start to turn the excess calories into fat. The more over weight we get the less active we become. This in turn leads to more weight gain.

Weight Management For Seniors

The Solution

The solution to reversing and preventing obesity is a combination of diet and exercise. A good diet will cut the number calories that you are taking in, while exercise will burn off calories that you eat. Each one will get rid of some of the excess calories. Together they will get rid of a significant amount of calories.

A useful way to estimate potential weight loss is understanding what it takes to lose about one pound a week. 

If you perform some form of activity or exercise enough to burn 250 calories per day and decrease your caloric intake 250 calories. This creates a caloric deficit of 500 calories per day or 3500 calories per week.

Finding a balance between diet and exercise is the best way to get rid of unwanted weight.

The basic formula is “calories in and calories out” or burn more than you take in.

Diet

To lose weight we also need to change how we eat. As we get older, our bodies start to secrete less digestive enzymes. This changes how our bodies breakdown and absorb nutrients.

• Avoid foods that are high in sugar and fat. Fat contains more calories and can lead to high LDL (bad) cholesterol.
 Eat small portions of food more often. The body really only needs about 300-400 calories in one sitting. Any more than that is turned into fat stores. Eating smaller portions will help with weight loss.
• Eat more plant based foods, like fruits and vegetables. Fruits and vegetables are low in calories and high in vitamins and minerals that the body needs, which, makes them quality calorie foods.
 Eat more fiber. Fiber is filling and low in calories. Fiber also aids in digestion. Kale is a super plant food filled with fiber and other essential nutrients. It is very filling and can be eaten raw or slightly sautéed. There are many great plant foods that are filled with fiber, including, broccoli that can be a great weapon in the weight loss arsenal.
 Drink more water. Many times thirst feels like hunger, and instead of drinking we eat.

Also, drinking icy cold water helps to burn a little more calories as the body needs to warm it as it passes through.

Exercise

Exercise can help you to lose weight by increasing your muscle mass and speeding up your metabolism.

There are many other practical benefits to being active aside from weight loss and building lean muscle mass. Some of these include, increased stamina, endurance, balance, vitality and agility, all of which are helpful in the senior years.

The best exercises for weight loss are aerobic workouts and resistance training.

Aerobic Exercise

An aerobic workout exercises the heart and the cardiovascular system. When our heart beats faster the body burns more calories. The longer you keep your heart rate up the more calories you will burn.

An aerobic workout strengthens the heart and it increase blood flow to the entire body. This provides the body with a rush of nutrients and energy that causes the body to burn while working out and also while at rest.

It is recommended that you do 30 minutes of aerobic exercise each day, at least 3 days per week, preferably 5 times.

Aerobic activity includes: Biking, jogging, walking, elliptical trainers, various fitness classes, just to name a few.

Resistance Training

Resistance training targets the muscles directly. It is used to increase muscle mass and has a longer effect on burning calories than aerobics. By increasing muscle mass we are also increasing our metabolism. This means that our bodies are burning more calories all the time, and not just during a particular workout.

It is recommended that resistance training should consist of 8 to 10 different exercises. Each exercise should consist of 8 to 12 repetitions. Work until the muscles are fatigued, but don’t strain yourself.

These are simple tips that anyone can follow for healthy weight management and an incredible overall health boost at any age, but especially in senior years when the effects of time on our bodies can cause serious health issues.

 

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