Growing older means a loss in muscle mass, metabolism, and energy. It doesn’t have to be debilitating. There are many things we can do as we age to help maintain muscle mass and improve energy levels. Some of which can help us live longer and with a greater quality of life.
There are several types of exercises that can be adapted for a person that needs to be in a chair. Checking with your health care provider first to make sure you are clear to go there are several choices in exercises available. If the neck, arms, and back are in healthy condition then lifting weights is possible.
Chair stretches to keep the muscles flexible and chair aerobics for the heart health. There are specialized fitness programs for chair Tai Chi and Yoga as well. Following a reign of movements will improve strength, flexibility, blood flow, and improve cardiovascular function.
Fit Body for Older Adults
Physical exercise does a number of beneficial things the body. Exercise raises the metabolism to help maintain a healthy weight.
Chronic disease common among the elderly population like arthritis can become less painful and more manageable with exercise. Exercise can increase bone density and keep the joints lubricated.
Muscle mass will decline naturally as we age. Adding strength training to the day will keep the muscles strong and fit. Muscle mass is also an important part of the metabolic process. It’s also helpful to maintain independence with everyday things like getting on and off the toilet or carrying shopping bags.
Physical exercise has been shown to improve balance, mobility, and coordination. These require the brain to function well. Daily exercise also helps a person to fall asleep and sleep deeper. Having more rest is needed for brain function as well as a mood booster.
Physical fitness helps to feel better about the body over-all with will in turn improve self-esteem and reduce anxieties.
Getting into the mind-set to exercise is a great decision. Making the decision is the first step to a healthier life.
Endurance and the Ageing Athlete
Finding fun activities that you want to do will make it more interesting. It really helps to want to stick to it if you are actually enjoying yourself. If you can’t think of something you enjoy doing or maybe don’t like exercising at all try and find people you like to hang with who exercise. If you can’t enjoy the workout hopefully you can get your groove on with the company.
One effective way to build a healthy body is to focus on cardio endurance. This where you use the larger muscles in the body, like the legs, to work the heart. First start walking on a flat surface, even paced. Build endurance by adding hills with a slow steady pace. From this you can add a weighted vest or add speed or both.
Other cardio activities that can build stamina are cycling, dancing, and swimming. Regardless of what level of fitness you are at, fitness improvement is the result of cardio activities.
Strength training that builds muscle mass through lifting weights or adding resistance with isometric exercise or resistance bands improves the body’s metabolism and muscle strength. There are many strength training exercises that can be done with no free weights or machine weights. Body weight exercises are great for trimming and toning and muscular endurance.
Improving fitness in the later years can help to ensure health, a better life quality, and maintain personal independence.