Posts Tagged ‘seniors exercise’

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.

 
Strength, flexibility and stamina for the proper functioning of the human body are what seniors require to face the physical challenges of life. As you age you find more and more activities become increasingly difficult to perform. Many seniors become less active in society, not because of poor health or laziness but it’s more to do with the fear of falling or injuring themselves. Water aerobics is an ideal fitness activity for seniors because the buoyancy of water supports 90 percent of your body, yet due to its density provides enough resistance to promote muscle strength.

All fitness exercise sessions begin with a warm-up, which incorporates slow cardio and stretching exercises to get your blood pumping and your muscles working, preparing for the increased activity of your fitness exercise and finishes with a cooling down routine, where your limbs and other parts of your body are stretched and relaxed. According to estimations, you will burn between 500 and 700 calories in a 40-45 minute fitness water aerobics exercise session. 

Strenuous fitness exercises like running, jogging and bike riding have been credited with reducing cholesterol, high blood pressure and the prevention of heart disease. Walking on land burns 135 calories in half an hour while walking in deep water (for the same period of time) burns 264 calories.

Did you know that water aerobics has also achieved the same desired results? The natural buoyancy of water supports the body and relieves the stress on joints, tendons and ligaments. Water’s gentle support enables easy and effortless movements and can help seniors exercise their full body with low impact fitness exercise routines. With a water aerobics fitness exercise routine you can work within your own comfort zone, without any strain. This is the most common complaint by people performing land based fitness exercises.

Both your fine motor movements and your larger muscles and joints get a thoroughly good workout, because of the supportive nature of the water and its temperature of 82º F to 86º F, which also reduces the chance of any injury or falling. Try to use a salt water pool in preference to a chemical laden pool.

Over time as your confidence levels increase so will your desire to improve your strength, endurance, balance and flexibility with your fitness and health exercise routines. It will also help your brain and may help prevent dementia while the increased blood flow to your brain will help you think better.

Include activities you enjoy so you won’t view your fitness and health routines as a chore. You are more likely to make a commitment to good fitness and health exercise routines if you enjoy what you’re are doing and achieving.

If you suffer from arthritis or osteoarthritis you need water aerobics or swimming fitness exercises to eliminate the impact on your joints.  As the blood circulation increases it will help lubricate your joints as well as reduce or relieve your pain.

Fitness And Health Ideas believes seniors’ fitness exercises need to be kept simple, flowing and above all safe for all seniors irrespective of their fitness levels. You may prefer to start doing these senior fitness exercises listed below by yourself.

Two important points you need to consider:

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

B.    Fitness And Health Ideas impress upon you as a senior to make it your responsibility to make sure you don’t attempt any fitness exercises without people present in case of an health emergency.

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

In a senior’s fitness and exercise class you would not be expected to do movements like jumping, over stretching or anything complicated or jolting. You need smooth and easy flowing movements that are gentle on your joints but still raise and maintain your heart rate. The major reason for doing aerobic fitness exercises is to enhance your metabolic rate and burn calories, decrease body fat, increase your flexibility and build muscle strength, improve your immune system and promote bone density.

Even those in varying stages of recovery from ailments can experience improved health and faster healing with a water aerobics fitness and exercise routine.

The health benefits of water aerobics for seniors can be incalculable.