What is the best workout for seniors? See what some of our forum members had to share about this great topic. You really are never too old to start living healthier. It is important for mature adults to continue or begin a healthy lifestyle to live a long and healthy life.
Include exercises, sets, reps, rest periods, etc. As a senior citizen, do you somebody you know follow a workout routine? Has it helped you or them? There are two types of
Senior citizen workouts that exercise can provide for a senior. The first is psychological well being and the second is physical. These are totally separate benefits where one Senior citizen workouts how the brain operates and the other effects how the body operates.
This is the most important reason why seniors should consider an exercise regimen. The stats are alarming; in America alone there are Even more of a wakeup call should be the fact that the chances of heart diseases and attacks increase as age increases. The reason for this is a number of factors such as the arteries hardening, and the heart not being able to sustain as much of a workload or in essence becoming weaker.
Exercise decreases the risk of heart disease in a two fold way.
First of all
Senior citizen workouts along with diet increases the amount of HDL cholesterol which in turn reduces the amount of LDL cholesterol which is the bad kind, clogs arteries and is a factor in heart disease. Second of all it strengthens the heart and makes it better able to maintain its current workload. Remember the heart is a muscle and gets strengthened when it's put under stress like all muscles. This too is Senior citizen workouts very important reason why seniors should exercise.
High blood pressure by itself isn't bad but the negative effects are the things that end up getting many "Senior citizen workouts" in the end. Again like heart disease the risk of high blood pressure increases as age increases which should be alarming for all seniors who need to start exercising.
It is estimated that 50 million people have heart disease in America, the risks of high blood pressure are numerous and all of them aren't pretty. Here a few of the risks of high blood pressure:.
First of all the increases on blood pressure does has an effect on the blood vessels. It could potentially damage vessels in the kidneys, and even worse could result in blindness because of damage to the blood vessels in the eyes. Senior citizen workouts your heart has to work harder it could also be a factor in heart disease and attacks. If this isn't enough high blood pressure also increases the chances of stroke which is a blood clot that forms in the brain because the arteries become damaged from the high blood pressure.
Plaque is easier built up on the artery walls and eventually blood flow can be restricted to the brain causing a loss in brain function. Also because of the increased pressure of vessels in the brain, a vessel can hemorrhage or burst; this is another kind of stroke which inhibits brain function. Exercise along with diet helps lower blood pressure which in turn reduces the many risks induced by it. However exercise also reduces fat levels which is another factor in high blood pressure so therefore reducing the fat levels would result in lower blood pressure.
Because exercise creates increased oxygen demands, the lungs adapt to
Senior citizen workouts by becoming more efficient and better able to uptake oxygen. This is an ideal benefit for seniors since people become weaker and less able to complete physical tasks as they age which should come as no surprise. With greater oxygen capacity seniors will be better able to complete physical tasks such as walking to the store or taking strolls through the park.
Regular exercise is a great way to strengthen bones and prevent osteoporosis which is a disease that "Senior citizen workouts" weakens the bones. Bones like Senior citizen workouts respond to stress by becoming stronger. For example when lifting weights stress is put on the bones, or when running, the bones have to take on the impact force of the legs pounding the ground. Having stronger bones is a great benefit for seniors since Senior citizen workouts people become older their bones become weaker.
Because of this seniors are more susceptible to injury and aren't able to complete certain physical tasks such as climbing the stairs. However having stronger bones will help seniors increase their mobility and they won't be limited by having weaker bones, so they can do things like take longer walks in the park or climb stairs with ease.
Strengthening of the muscles is yet another benefit that exercise gives seniors. There are many great effects that stronger muscles have and one of them is similar to having stronger bones. Not only will it make physical tasks easier but also having stronger muscles will reduce things like back pain since the back muscles will be able to tolerate more Senior citizen workouts. Exercise may help seniors keep from being slouched over since the back muscles and chest muscles will be more balanced with exercise.
Also the back muscles will be strengthened so it will prevent the chest muscles from pulling the body into a slouch.
One note here is that doing exercise will prevent bone and muscle loss to a greater extent as seniors age. Since testosterone slopes off as we get older muscle mass cannot be maintained and therefore results in muscle loss. Bone mass is also reduced because when we age our bodies aren't capable of doing as much physical activity as it was before and therefore the density of the bones decreases.
So basically exercise acts as something to slow down the process of both muscle and bone loss. As we all know exercise burns calories and in turn reduces fat levels. This is an excellent benefit since high fat levels have numerous risks. First of all reducing fat levels also reduces the risks of heart disease and blood pressure and Senior citizen workouts high blood pressure is reduced it helps prevent an array of problems.
Also by keeping fat levels low it reduces the pressure put on bones and joints which increases their efficiency. Because of this a senior would prevent things Senior citizen workouts knee and back problems. The evidence isn't yet concrete but there are links to exercise and reduced risk of cancer. For women, the risks of uterine and breast cancers is lower when exercise is performed regularly because of the fact that exercise reduces body fat levels and also estrogen which is the female sex hormone.
Because of this the growth of certain cancers is limited since estrogen helps cancerous cells grow.
For men certain researchers think that exercise can help reduce the risks of colon and prostate cancer. For those who don't know prostate cancer is the number one cancer for men over Specialists think that because exercise moves food through the "Senior citizen workouts" or large intestine more quickly, it reduces the time that waste is stored in the colon and therefore reducing cancer.
As seniors age we all know their immune system doesn't work as efficiently and they are more susceptible to certain bacteria and diseases. However exercise has a positive effect on the immune system. A Dutch study Included in references was conducted on men and women whose average age was Senior citizen workouts results although weren't concrete, showed that exercise does in fact give seniors and increase in the immune function and their ability to fight off certain diseases.
Like muscles and bones our Senior citizen workouts wear down as we get older because of the constant everyday use. However exercise helps the joints stay flexible and builds muscle around the joints to support it. Cartilage tissue is also strengthened with exercise and this will help prevent osteoporosis and arthritis which is a very common, annoying, and painful bone disorder. Exercise for the majority of people gives them better self confidence and esteem, or in general makes them feel good about themselves.
I mean who doesn't feel great after they leave the gym after a hard workout. The scientific reason is because exercise activates endorphins which is a chemical that makes us feel good. This is great for seniors especially when this is a time when their looks start to decline a lot of people feel down about that part and they are retired and need to fill their lives with something.
Exercise can provide them with a hobby and something they feel good about themselves doing. As a matter of fact exercise benefits the brain so greatly that it can be used to treat depression and emotional pain and distress. Long story short, neurotransmitters are Senior citizen workouts during exercise which in turn helps ease depression.
This ties with the above point since a lot of people feel depressed about the fact that their looks are deteriorating, or they aren't as mobile and can't do things they used to do. Exercise also tends to cause relaxation partly Senior citizen workouts of the natural good feeling after an exercise bout.
Not only is this great to relax but it also helps people sleep better and will give seniors increased energy levels which is great because aging also ends up in decreased energy levels.
Exercise also increases the amount of blood and oxygen to the brain; it also increases the amount capillaries in the brain which results in more oxygen to the brain. Because of an increased amount of oxygen to the brain, more oxygen is absorbed by the cells and gives the body an energy boost. The workouts will be divided according to age groups because of course 50 year olds will be more capable than 70 year olds. One thing I always stress is that people should always do what they feel they can do.
So if you think that Senior citizen workouts I suggest is too easy hard for you then tone it down or increase the intensity.
The best workout is the workout you think is best so feel free to switch around the exercise or the training splits Senior citizen workouts suit your needs.
You're the best person to determine your personal needs, so if you have really bad knees then maybe squats aren't for your, or if you have major lower back problems dead lifts aren't for you. For this reason fifty olds can still have an intense training program for maximum results and gains. It's still not to late at this point to try to put on some muscle and gain some strength.
A lot of people in their fifties live a sedentary life style. And in the years leading up to this point many have lived an unhealthy life style. For those trying to get fit again I just want to say that at this point testosterone has sloped off, muscle mass is starting to deteriorate, bone density is also dissipating, energy levels are going down, and recovery is not as good as it used to be.
In essence the body isn't capable of recovery and training load it was before. So you will have to take it slower and allow for more time for recovery. Beginners should not go all out but rather go at a relatively low or medium intensity and gradually build up the intensity. People in their fifties are still able of pretty good recovery times and still have good energy levels, just not as good as they used to be. Because of this people in their fifties can take on normal training splits but not suicidal ones like workouts Senior citizen workouts. I would suggest times a week is good enough to get great benefits and gains from the workouts.
Duration should be between 30 minutes to an hour. However I suggest trying to aim for 30 minutes which would increase the intensity and also result in a move effective workout since testosterone levels slope off at around 30 minutes.
Repetitions depend on ones goalsthat's why there is no BEST rep range.
So if your going for muscular growth shoot for reps, if your going for endurance go for 15 plus reps and if your going for max strength go for reps. While everyone can benefit from lifting weights, older adults can reap even more benefits, giving you a stronger, healthier body. This total body workout is a great way for older adults to get started with strength training.
The exercises focus on building total body strength with. Read about a great minute strength training routine for seniors to build their strength, endurance, and energy. For older adults, the Senior citizen workouts exercise improves strength, cardiovascular health, balance, and mobility.
These nine options are a great place to start.
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