Exercise for elderly citizens are very important. Senior citizens today are more
health conscious than ever before. This may be way people are living longer
than in previous generations. Many senior citizens group are encouraging
seniors to get out and exercise for fitness. In 1995 the ACSM and CDC issued a
preventive recommendation that every adult should accumulate 30 minutes or more
of moderate intensity physical exercise on most, preferably all days of the
week. The recommendations are identical to those from the W.H.O. regional
office for Europe. ACSM and American Heart
Association have recently amended these recommendations and made separate
recommendations for all adults age 65 years and adults aged 50 – 64 years with
clinically significant disease impairments and limitations.
The W.H.O recommendations have remained the same. Because of the diverse disease actiology in older adults, a global recommendation is difficult to embrace completely. This difficulty is partly related to potential safety concerns in this diverse group. But it is becoming clear that types and intensity of exercise being recommended are relatively save in older adult take a multifactorial approach to physical activity by performing acrobic, strength and flexibility exercise. Additionally, older adults should have an activity
plan that incorporates each category of activity. But also they should consider how, when and where physical activity will be performed. Physical activity will be performed. Starters should begin by performing shorter period of tome and gradually towards more continuous approach. The guidelines for physical exercise for elderly are the same as for younger adults, with a few differences, according to the American College of Sports Medicine (ACSM). Following a few tips for incorporating exercise into your daily routine improve fitness and help prevent injury.
Start slowly: Walking can be the starts of fitness program.
This low-intensity exercise will increase physical fitness and as a
weight-bearing exercise will help maintain bone density, according to the ACSM.
Short walks between 10 and 15 minutes long twice a day will fulfill the
American Heart Association guidelines for 30 minutes of acrobic activity daily.
Work out with friends: Exercise for elderly is more fun with a friend to
talk with while exercising. Friends help motivate you. They will encourage you
to reach your goal and praise you when you succeed. Having an obligation to
meet some one will make it hard to miss the walk on work out. If friends are
not available to work out, seek out a walking group or, other exercise group in
your community.
The W.H.O recommendations have remained the same. Because of the diverse disease actiology in older adults, a global recommendation is difficult to embrace completely. This difficulty is partly related to potential safety concerns in this diverse group. But it is becoming clear that types and intensity of exercise being recommended are relatively save in older adult take a multifactorial approach to physical activity by performing acrobic, strength and flexibility exercise. Additionally, older adults should have an activity
plan that incorporates each category of activity. But also they should consider how, when and where physical activity will be performed. Physical activity will be performed. Starters should begin by performing shorter period of tome and gradually towards more continuous approach. The guidelines for physical exercise for elderly are the same as for younger adults, with a few differences, according to the American College of Sports Medicine (ACSM). Following a few tips for incorporating exercise into your daily routine improve fitness and help prevent injury.
Tips on Exercise for elderly
Consult a doctor first: before starting any exercise
program, consult a doctor on health care professional to make sure physical
activity will not affect any pre-existing condition.
See a personal trainer: Consult a personal trainer or health
care professional to assess your fitness level and to design program that fits
your needs and abilities. It is always better to start slow and work up to a
more rigorous program. A personal trainer can keep your challenge while
preventing injury.
Get proper shoes: Be sure to purchase the proper shoes for
the type of exercise you will be doing. For example, running shoes are
different from tennis shoes. Getting the proper fit shoes will make exercise
more easy and enjoyable.
Work out with friends: Exercise for elderly is more fun with a friend to
talk with while exercising. Friends help motivate you. They will encourage you
to reach your goal and praise you when you succeed. Having an obligation to
meet some one will make it hard to miss the walk on work out. If friends are
not available to work out, seek out a walking group or, other exercise group in
your community.
Stretch: Be sure to stretch for 10 to 15 minutes each day.
Flexibility is just as important as acrobic activity. The ACSM recommends
repeating is important for joint mobility. Yoga is a low-impact exercise that
provides stretching, toning and relaxation. More and more seniors are
practicing yoga for overall flexibility and range-of-motion control.
Weigh and measure: You need to weigh once per week and keep
the results in a journal once per week and keep the results in a journal once a
month monitor your progress and take corrective actions. Mirror can be your
guide: Stand in front of a mirror. Examine yourself seeing your image on the
mirror. See whether you are getting too fat or thin or weak. Consult with your
physician and take necessary steps to correct the problem.
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