Seniors: Safely improve your health with exercise

 

Exercise is an important part of living a healthy life. No matter what age you are, exercise should play a role in your everyday routine. A sedentary lifestyle for seniors is unhealthy in many ways. Inactivity leads to dependence and an increase in hospitalizations, doctor visits and medications.

As we age, muscle mass begins to decline and is replaced by fat cells. However, regular exercise can assist in increasing muscle mass and strength and improving an overall quality of life and independence as you grow older. Seniors need to exercise and perform physical activities on a regular basis in order to stay fit and healthy both mentally and physically.

Seniors can see many benefits from exercise, including improvements in

• maintaining a healthy weight or losing weight
• heart function
• lung function
• brain function
• ability to sleep and quality of sleep
• ability to reduce impact of chronic diseases and illness
• mood / reduces chance of depression and boosts self confidence
• flexibility
• balance and posture to reduce chance of falling and causing injury
• strength
• endurance
• joint health and lessening joint stiffness
• recovery time if there is an injury
• independence

When planning your exercise routine, consider a variety of activities to help in various areas such as balance, strength, endurance and flexibility. Balance exercises decrease the likelihood of falling and having a major injury. Stretching when you first wake up and before you go to bed may improve flexibility and help keep you from pulling a muscle. A warm up before exercising also will help prevent injury. If you have joint problems or other such limitations, consider low- to no-impact activities such as swimming.

There are many exercises you can do – everything from riding a bike to walking to performing household chores. Walking is an excellent way to maintain good health and easy because you can walk just about anywhere – no equipment needed. Improving your health may be as simple as walking 30 minutes a day 5 times a week. Consider walking with a friend or group for company and support. Lifting weights can increase strength and help make it easier to perform daily activities. Swimming, bike riding, tai chi, yoga, low impact aerobics, dancing, rowing machine, elliptical trainer or treadmill all are great activities to help keep you active.

Exercise programs for seniors are a great option to keep you fit and motivated. Programs through a local gym or senior center can offer tips and support as well as help you target specific exercises based on your needs as you develop a healthier lifestyle.

About 30 minutes a day on most days will help maintain your health. If 30 minutes a day is difficult, you also can break exercise into 3, 10-minute segments throughout the day. Eating healthier foods combined with the exercise regimen can make a difference in prolonging a healthy life.

Use common sense. Don’t exercise when you are sick; use caution if air quality is poor or temperatures are high; and always speak with your doctor before beginning any exercise program. Ask your doctor about your overall health and ease into any exercise routine no matter how slow you start out. He also should assist you in identifying any risks such as heart disease, smoking or obesity that may need to be considered. Ask your doctor to help you identify which exercises are right for you.

If you need help finding a physician, allow us to help you. Call 1.877.UT.CARES for assistance.