Fitness For Elderly …….

Adults aged 65 and over spend around 10 hours a day sitting or lying down.

As you grow older, it is very important to try to stay active. Physical activity helps to stay healthy but also and very importantly to remain independent. The longer you remain independent, the longer you can have an active social life, play with your grand children.

Older people are more prone to falling, obesity, heart disease and mental illness.
Scientific researches have shown that exercise lower risks of dementia, strokes and diabetes.

Falls are especially dangerous for that group age and keeping active is the number one prevention to ward off falls.

While many aspects of age related decline are inevitable, a growing body of scientific evidence shows that staying involved with physical, mental and social activities can help older people maintain a healthy mind, body and spirit.

It was also proven that it is never too late to start being active and that 30 minutes a day of moderate exercise is enough to show major health improvements especially for those who are inactive.

Physical activity is both safe and beneficial for people with arthritis, osteoporosis and other chronic conditions of bones and joints.

If you have difficulty walking, have been inactive for a while or had surgery, you should gently ease back into exercising and seek professional help and support.

People who will benefit the most are stroke sufferers and anybody who had surgery as any forms of exercise will prevent further complications and specifically muscle atrophy. Muscle atrophy seems to be intrinsic with getting older but recent scientific research have shown that strength training can offset it.

Strength training…

Strength training for older adults is essential to a healthy lifestyle: It helps you stay fit, maintain independence, and reduce symptoms related to chronic diseases such as diabetes, heart disease, arthritis, osteoporosis, and obesity.

The Centers for Disease Control and Prevention recommends 150 minutes of moderate endurance activity per week. This can include cardio, as well as weights or body weight exercises to condition your muscles and improve flexibility or balance.

Regular cardio fitness is important for any age group, but older adults probably have the most to gain from starting (or continuing) an exercise program. Not only does cardio strengthen your heart and lungs, it gives you more energy, sharpens your mind, helps you manage your weight, can reduce symptoms of anxiety and depression, and may even keep you young.​

• Moderate intensity cardio for 30 minutes, 5 days a week, or
• vigorous activity for 20 minutes, 3 days a week, or
• A mix of moderate and vigorous cardio, 3-5 days a week

The recommendations sound simple but making them a reality can be confusing. Use these steps to set up your cardio workout:

Choose an Activity – Pick any activity where you can work at a moderate or vigorous intensity level (or about 65% to 80% of your maximum heart rate and something you enjoy, that’s accessible, and that fits your needs. For example, if you have joint pain or problems, you might prefer a no-impact exercise like swimming or biking. Other options:

1. 1. Walking
   2. Running
   3. Cycling
   4. Swimming
   5. Aerobics

Choose How Long to Exercise – While the ACSM recommends 20-30 minutes, you may need to work up to that if you haven’t exercised before. It takes time to build endurance in your heart and muscles, so start with what you can handle and add a few minutes to each workout to work your way up gradually. For example, a beginner might start with 10-15 minutes of walking or cycling and build from there.

Choose Your Intensity – The guidelines suggest moderate intensity, which is around Level 5-6 on this perceived exertion scale. Start with a comfortable pace to get a feel for the exercise. Once you feel comfortable, you can push a little harder. Basically, you want to work at a level where you can talk, but only in short sentences. A great way to work on endurance without having to work hard the entire workout is with interval training. Try walking fast for 1 minute and then slowing down a bit for 1-2 minutes, alternating that for 20 or so minutes.