Gaining Strength To Prevent Falls In Seniors

Gaining Strength To Prevent Falls In Seniors

Unfortunately, aging people believe they are going to hurt themselves if they start lifting weights. That’s not true! According to WebMD experts, one of the best decisions anybody can make is to start building lean muscle, even at age 50 60 or 70!

Not only does this help you increase your metabolism and burn fat, but it also decreases the risk of serious injury because it’s strengthening your bones, body, and muscle, helping to deter disease, increase bone mass, and make you feel confident and happy in your body and life.

If you are immobile, like in a wheelchair or bed, you can still increase your muscle strength with a modified exercise routine. Even using cans of soup for strengthening your biceps is better than nothing is!

Fact – One of the greatest risks to seniors as they age is falling. A spill could lead to a broken hip or leg, serious injury that could jeopardize your life expectancy and quality of life.

PREVENTION is everything.

Centers for Disease Control and Prevention states strength training for seniors is both safe and effective. In addition, it’s not just about the physical benefits; the profound impact on your emotional and mental health is immeasurable.

Benefits of Strength Training Help Decrease or Reduce the Risk of…

• Diabetes
• Arthritis and chronic joint pain
• Back pain and stiffness
• Osteoporosis and osteoarthritis
• Obesity
• Depression and other mental conditions

It Also…

• Building muscle strength helps to restore balance and coordination that helps prevent falls.

• When we age, this natural process takes away some of our balance and coordination and if you don’t counteract this you are increasing the risk of fracturing something that could be detrimental to your health and wellbeing.

• Strength training regularly and with proper full extension techniques will help you improve your flexibility and balance, which of course supports a lower risk of falling.

A research study conducted in New Zealand discovered strength training in women over 80 decreased their risk of falling by about 40%!

Another key factor for strength training in women over 50 is that post-menopausal women lose about 1-2% of their bone mass yearly. Regular strength training will decrease your risk of fractures considerably.

The Stronger Your Bones The Less Likely You Are To Hurt Yourself

We are all well aware of the battle of the bulge over 50. The more fat you have on your frame the harder it is for your joints to function. The constant strain wears and weakens them, leaving you more likely to trip and fall and injure yourself.

Weight Control

By building muscle, you naturally increase the rate in which your body burns fat, your metabolism, which means your body, is working with you to control your weight and not against you. Making it much easier for you to find your healthy weight and stick to it.

Improve Sleep

Studies from Harvard University show regularly strength training of just 15 minutes per day, 3 days a week will help improve sleep. In addition, when your body and mind have the chance to rest and restore you are more alert and aware; which of course decreases the chance of getting clumsy and falling or straining yourself which may lead to chronic injury.

Bottom Line

There’s no doubt that regular exercise, at least 45 minutes per day that includes cardio and strength training will help improve every facet of your health. Which includes tremendously decreasing your risk of falling and seriously jeopardizing your good health.

Make the decision to take action and start strength training in the name of your good health!

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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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