Posts Tagged ‘Exercise for Seniors’

The all important warm up:
One of the most effective ways to warm up would be to carry out the actual forthcoming exercise in a slow moving tempo. It will permit you to reproduce activities you’re just about to carry out at an increased tempo level. For example cycling, walking, steady jogging or swimming, touching your toes, bending and twisting slowly and gradually from side to side, rotating your joints slowly and gradually, pre-exercise static stretching all will improve your flexibility, until you start to feel warm. As soon as your muscle groups have been stretched properly, you will be fully prepared to start the exercises of your choice.

Even if you have arthritis, you can still exercise.

Remember your important cooling down exercise:
Sudden halts generally are not really beneficial to your body. Just take five or ten minutes performing easy cooling down exercise routines, using a much slower tempo will certainly assist your entire body as it comes back to a suitable resting plateau afterwards. This will help you to maintain very good performance control throughout your exercises, and beyond! Breathe slowly, deeply and gradually. You will definitely experience your heartbeat beginning to decrease.
Fitness and Health Ideas strongly recommends you consult with you personal doctor prior to starting any physical exercise program, to determine if this physical exercise program will be beneficial to you.

Even More so if you are in this category:
Over 40 years of age:
Leading a sedentary lifestyle:
Overweight or obese:
Diagnosed with diabetes:
If you are pregnant.

This particular neck workout really helps to avoid a stiff neck and also guarantees appropriate neck alignment:
Straighten up your neck by touching your chin with the help of one hand. Then simply draw the actual chin away from your hand, (keep your chin parallel with the floor). Avoid moving your head up or down. Continue to keep it within the particular plain while you rotate it from left to right. Keeping yourself inside of your level of comfort slowly and gradually rotate your head towards your right attempting to keep your eyes focussed backwards as far away as achievable. To duplicate this particular exercise routine simply rotate your head to the left.

Neck Stretching Exercises
Spinal column as well as neck flexors:
Sitting up tall will help lengthen your spine. Locate your left arm safely and securely over the rear left hand side of your chair back, with your right hand reach in front of your body and try and touch your left hand rotating your body to the left for spinal rotation. With your arms positioned in this configuration, rotate your head to the left and focus your eyes back as far as achievable. Start by looking ahead. Start by looking towards your left. Duplicate this particular exercise routine for your right hand side.

The following shoulder work out warms up your rotator cuff muscles within the shoulder:
Tilt out and over the side of your chair (you should not slouch and always keep your rib cage elevated). Permit the totally relaxed right arm, hand and fingers to hang all the way down. Begin the process of circling your arm starting from the shoulder. Simply just commence the actual limb moving around permitting it to be able to form a circle by itself. Do not attempt to make your circles perfect. Following a total count of 8, reverse the actual circular movements. Duplicate this particular exercise using the left shoulder and arm.

This particular workout frees up your shoulder joints:
The following shoulder joint exercise requires rotating your left shoulder frontward, upwards, back again, downwards and then forwards once again. Replicate the previous exercise utilizing your right shoulder. Perform 4 repetitions each using your left and right shoulder. Next rotate your shoulders simultaneously. Perform 4 repetitions involving this kind of exercise.

This valuable back exercise fortifies your posture muscles:
Imagine that you are carrying a specific item at waist height with your palms turned up. Your elbows should be lightly pressing against the sides of your body. At this point move your left elbow in a straight line backwards, after that your right elbow, at the same time compressing both of your shoulder blades together then relax. Duplicate this exercises techniques 4 times.

Stretching your local lumbar area and also hamstring muscles to assist in preventing lower back pain:
This exercise is performed by raising your left leg and bringing your knee closer to your chest area (rotate your ankle while doing so in order to lubricate your ankle joint). Switch from the left to right legs raising your knees up and rotating your ankle. Duplicate this exercises techniques 8 times for your left and right legs and knees.

This specific upper body physical exercise can help stretch your spine, boost blood flow, range of flexibility, plus exercising your fingers:
Start by looking directly ahead, combine this with having both your arms elevated in the direction of the ceiling and then simply lower both of them towards the floor. Replicate this exercise just once. Reach upwards using one arm at a time as though you’re stretching to reach something that is just out of your reach, stretch your fingers as you reach upwards. Replicate this routine 8 times for your left and right arms.

Spine Exercises are Beneficial to Seniors

 

The following physical spine exercise will certainly help with your stability:
Reach upwards using your left arm, place your right arm downwards and stretch your muscles in both of these directions as well as your fingertips. Repeat this exercise using your right arm elevated and your left arm dropped arm dropped. Complete 2 repetitions of this exercise routine.

This specific hip and also buttock workout will certainly boost your gluteal along with hip muscles:
Pull up your buttock muscles (left and right) at the same time and then free up. Do this exercise all over again to the count of 4. And then sit down on one hip and then tighten up your ab muscles. Perform this exercise repeatedly for 4 times, switching left and right hips.

This valuable Quadriceps workout stabilizes your knee joints:
This method of exercising definitely strengthens the actual muscles and tendons which are utilized every time you arise as a result of being seated. Stretch your leg forward. Firm up your knee cap as if you really are pressing up against a specific thing, and then relax. You need to put your hand upon your quadriceps (the front of your thigh) and then experience the muscles contracting. Duplicate this valuable exercise routine 4 times using your right and then your left leg.

This kind of exercising tones up your shin muscles and even helps to protect you from stumbling:
Engage your toes simply by raising all of them on your left and right feet collectively (with your heels continually upon the floor) and then lower all your toes on both feet collectively. Do it again for the count of 8. And now pause. After that raise your toes on each foot and in addition keep them raised just for a second and then relax. Replicate this kind of exercise for 4 repetitions.

This amazing calf muscle work out can certainly help you evade cramping pains in your lower leg:
Stretch your lower right leg from your knee together with an ankle flex. Position your toes in the actual direction associated with your knees and also feel your calf muscle extending while you keep moving your ankle in the direction of your knee then alternating legs. Replicate this amazing exercise routine 4 times with each leg.

The following ankle exercise routine will help lubricate your joint:
Sketch a mythical circular image upon the floor by simply revolving your left ankle joint along with your toes. Duplicate the actual program utilising your left leg 4 times to the left and then 4 times to the right. Replicate this physical activity making use of your right ankle and right toes.

The amazing exercise benefits for seniors is well worth your effort and it is crucial you choose the correct type of exercise to suit your particular body and health limitations.

 Fitness And Health Ideas impress upon you as a senior to make it your responsibility to discuss your exercise programme with a fully qualified health professional prior to beginning your fitness exercise routine.

This article was written to help seniors over 55 years interested in a high quality Fitness exercise programme that focuses on the amazing exercise benefits for seniors and how to perform your exercise without injury.

Here are some amazing fitness and exercise benefits for seniors:-

* Provides a feeling of youthfulness

* Increases self confidence

* Can help to slow down or diminish the effects of chronic illness

* Increase flexibility

* Lower cholesterol

* Lower blood pressure

* Reduce inflammation

* Overcome depression

* Increase energy

You as a senior will need to start every Fitness exercise session with about 5 minutes of moving your arms backwards and forwards followed by jogging on the spot (this is called cardio exercise) because it gets your heart, lungs and blood pumping. Follow this with a number of slow easy stretching exercises for your arms, legs and back. Gradually increase the pace of your exercises. Be careful not to do too much too soon or you will injure yourself.

Once you feel sufficiently warmed up it will be safe to start your fitness exercise routine.  Every fitness exercise program will enhance your physical and mental well being. Physical activity will also help control your weight, it contributes towards healthy bones, stronger muscles and joints, relieves the pain of arthritis, reduces symptoms of anxiety and depression, and can decrease the need for hospitalizations.

Fitness exercises will help in rejuvenating your body, not make it worse. You may feel a little soreness, discomfort or fatigue this is normal. It is important that if you feel light headed, or you have shortness of breath, a quick severe headache, are sweating profusely, suffering with chest or stomach pains, or pains anywhere else, you must stop your fitness exercising immediately. If symptoms persist, contact your doctor immediately. If you have a condition that alters your heart rate, or are on medication that alters your heart rate don’t use your pulse to judge how fast your heart is or should be beating.

5 EASY STRETCHING AND FITNESS EXERCISES FOR SENIORS

Fitness And Health Ideas believes that fitness exercises for seniors, will help to extend your live and in addition, exercise can maintain your mobility, keep muscles strong, promote good balance, and combat frailty. Enhancing your fitness will also increase your metabolic rate and burn calories, decrease body fat, improve immune function and promote bone density.

This will only help if you do fitness exercises on a regular basis even if your work-out program only lasts for a minimum of 30 minutes per day,

Fitness And Health Ideas recommends, especially for older men and women over 55, these 5 easy stretching and fitness exercise.

1. Shoulder Rotation.

In this stretching and fitness exercise, you will need to lay down on something that is easily accessible and comfortable for you in a totally relaxed manner. The first part of the fitness exercise is to stretch your arms downwards. Gently stretch your hands open and maintain for a few seconds. For the next, stretch and fitness exercise lift both arms upwards and maintain this position for several seconds. This is a useful exercise to strengthen your shoulders.

2. Walking.

Fitness and Health Ideas consider this is a great form of exercise for seniors. Walking is easy for most people and is the most natural form of exercise. This can be performed just about anywhere indoors (walking on the spot) outdoors or even your local shopping mall. When you walk you burn calories, increase cardio fitness and retain strength in the legs.

Your physical and mental well being will improve with the right exercise. 

3. Balancing using a Table

In stretching exercises for seniors this is your easiest stretching exercise in the program. To perform this exercise safely what you need is a table or something heavy or solid to hang on to. You will need to stand close to the object you choose for support while trying to slowly balance on your toes. You need to perform this exercise slowly and cautiously when raising and lowering your body by bending your toes.

4. The arm Raised Exercise

You can relax as you do this exercise by sitting in a chair or on the edge of a bed. This is a great stretching and fitness exercise to strengthen your shoulders. Simply raise your left or right arm stretching as high as possible holding this pose for a few seconds then change arms, this exercise can be performed several times throughout your day.

5. The V shaped stretches

Maybe the hardest stretch and fitness exercise of all, depending on your physical, fitness and health levels. You will simply need to bend your body in the middle (waist line) and allow your head, shoulders, arms and hands to hang straight down assisted by gravitation so you can form as close as possible a v-type shape.

There was a point, a long time ago, when looking aged was a sign of your life experiences. However, this is no longer the case. Instead, it shows how little you have taken care of yourself throughout your lifetime.

It is a wildly held belief that 60 is now the new 40 and 70 is the new 50. If you maintain a fitness routine and eat healthily throughout your life then turning 55 and beyond need not seem like it is all down-hill from “here”.

 fitnessandhealthideas.com is your guide to a better healthy lifestyle.