Aging

Aging

Starting a New Workout Routine When You Are Older

There are some special considerations if you are starting a new workout routine when you are older. Because you are older your physical limitations need to be taken into consideration, as well as any existing medical problems that you may have or other special circumstances.

Many think that you must go to the gym, or purchase expensive home exercise equipment, but this is not true. You can gain better health just by talking a 45 minute walk around the neighborhood several times a week, or swimming instead if you require low impact options. Older individuals may not be in prime physical shape, so any new exercise regimen should start slow, with gradual changes. Do not try to go from being sedentary to running 5 miles at a time within the first week. Drastic changes could put your health at risk instead of improving it.

Start With Your Physician

Starting a new workout routine when you are older means starting with a visit to your doctor. As a medical professional who knows your health history and any past and current medical problems or diseases that you have your doctor can provide the best advice and guidance on what you should and shouldn't do. When you stay active as you age you will have a better quality of life and fewer health risks, and it is never too late to start. It is important to get clearance from your physician before you begin a new routine though, to make sure that it is safe to do so right now.

Your physician will probably want to give you a check up and evaluation to make sure that there are no problems that could interfere with a new exercise program. You may also get advice on diet and other factors that may need to be adjusted to compensate for an increase in physical activity. The doctor can also help you understand your maximum heart rate and target heart rate if you do not understand what these are or what your numbers should be in these categories.

 

Start Slow and Gradually Increase Your Activity So You Don't Over Do It

One of the most important aspects of starting a new workout routine when you are older is to start out slow and small. Your exercise program does not have to be boring, because if it is not something that you will actually stick with then you will not get any health benefits. Walking on a treadmill day after day can get old fast, but taking a daily swim or using a different aerobics set each day will keep things from getting boring and help you stick with the program over time.

Start out with small steps. Take a 30 minute walk each day, and try to add 5 minutes each week or two. Once you can walk for 45-60 minutes each day for 5 times a week then pick up the pace, trying speed walking and timing your progress. Strength training is also important, even if you are older, so make sure that you perform these routines as well. A filled gallon jug can replace gym weightlifting equipment if desired, and this also has the advantage of letting you choose how much liquid to add to the jug based on your current physical fitness level.


 

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Exercise and Physical Fitness Activities: Necessary for the Health and Well-Being of Older Adults

The 2008 Physical Activity Guidelines for Americans advice older adults to have at least 75 minutes of vigorous physical activities or 150 minutes of moderate-intensity exercises per week. However, national surveys conducted in the past 20 years have shown that physical activity among older adults is on a decline. What's more, most people over the age of 60 are experiencing difficulties carrying out simple activities.

Physical inactivity is becoming a worldwide concern. Lack of exercise has been greatly linked to a wide range of diseases and health problems including diabetes, obesity, cancer and heart disease. But because of the nature of studies examining exercise habits, it is not clear until now whether active people exercise because they are healthy or because exercising makes them healthier. A 2010 longitudinal study published in the Journal of Biomedical Science found that older people who added exercise in their lifestyle had fewer hospital visits and lower mortality rates than those who remained inactive.

How Exercise Benefits Older Adults

Not only does exercise lengthen people’s life. It also makes it more possible for them to carry out daily routines that require physical strength and energy, like grocery shopping, house cleaning, laundry work, getting up from a low seat, etc. Even moderate physical activities have been found to help seniors maintain their ability to do house chores and engage in recreational activities. Regular exercise has also been shown to slow down ageing. The "fountain of youth" doesn’t really exist. It is a product of self-care, proper diet, healthy lifestyle and most of all – physical activity. You may attend barre workshop also from your nearest Pilates sports center.

Getting Started with Exercise

It doesn't matter if you’re 30, 40 or 60 – it’s never too late to start exercising and reap it’s amazing health benefits. However, there are a few things you need to know before you get started. If you have been sedentary all your life, beginning to exercise can be a real challenge as you will start with most probably weak muscles and low stamina. The good thing is that there are plenty of ways to boost your strength. One of which is taking whey protein supplements. These supplements are a great source of protein – which is something you need when you exercise. Protein feeds your muscles, enabling you to perform more intense physical activities. Consuming whey protein supplements is a very convenient way for older adults to meet their daily protein requirements, especially if you have eating problems or you are not allowed to eat or can’t eat enough of certain foods that are unfortunately high in protein.

Still, you want to make sure you are shopping for quality whey protein supplements. A lot of supplements are not being regulated by the Food and Drug Administration. According to the U.S. Anti-Doping Agency, some of whey protein supplements may contain ingredients not listed on their packaging labels and these may include prohibited substances.

Along with taking supplements, you don’t want to overdo your body when exercising. You might want to start with less intense physical activities like fast walking and gardening and then slowly increase it. Talk to your doctor if you have health problems that might affect or be affected with your exercise program. Join gym, Pilates and yoga is also advisable.

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Effects of Aging on Bones and What You Can Do To Stop It.

As we grow older, our bodies change. After the age of 30,  people starting to lose lean tissue. Your muscles, bones, liver, kidneys, and other organs will start loosing some of their cells through the process called atrophy.  Atrophy can also be seen in bones making up our skeletal system and as the result,  makes them weaker with age while at the same time making them more prone to fractures during accidental falls. However, there are certain things you can do to ensure, you bones remain strong as you age.

There are various reasons due to which bones become less dense as we age:

- An inactive lifestyle

- Hormonal changes in men and women

- Lose of calcium and other minerals in bones

Below are some of the important essentials that will keep your bones strong:

- Calcium: It is a mineral that is very essential for our bodies to function well. Calcium is particularly vital as a building block of bone tissue.

- Calcitriol: A steroid hormone that has long been identified for its imperative function in influencing body levels of calcium and phosphorus, and in mineralization of bone.

- Vitamin D: It is an essential component in bone health that helps in ensuring that the body absorbs and retains calcium, which is critical for building strong and healthy bones.

- Other Important Hormones: Hormones are important to bone strength. They are chemicals produced by glands that travel throughout the body and have various effects on the growth, maturation, energy, weight, and bone strength.

Furthermore, there are many things we can do to keep our bones healthy and strong.  Here are few tips:

Protect your bones at every age:
People from all age group should be aware about things that they can do to have strong bones. Moreover, you can improve your bone health at any age.

- Get enough calcium and vitamin D:
Calcium is one of the key nutrients required for building strong bones and teeth structure. This nutrient can be found in foods like milk & other dairy products, leafy green vegetables, soybeans, etc. Vitamin D is also another most important nutrient that improves calcium absorption and bone growth. You can get enough vitamin D from your diet, sunshine, or supplements. Bones are invariably renewed and grow stronger with a proper diet.Therefore, it is necessary to take enough calcium and vitamin D in your diet at every age.

- Get plenty of exercise:
Exercising is the best way to make your muscles as well as bones stronger. Some of the best exercises for healthy bones are weight bearing, strength building, climbing up stairs, walking, lifting weights and dancing. A regular exercise is very helpful in slowing or preventing bone and muscle loss.

- Have good health habits:
It is necessary to have good health habits so as to live a healthy lifestyle. The best way to have strong bones is to stop smoking. Also, if you prefer to drink alcohol, avoid drinking too much.

- Consult your doctor about medicines you are taking:
Some of the medicines that you are taking could weaken your bones. Hence, it is truly essential to ask your doctors about the ways to take medicines, which are safe for bones. Also, discuss ways to protect your bones while treating other problems.

- Maintain a healthy weight:
Maintaining a healthy weight is also essential because if you are underweight, it raises the risk of broken bones also known as fractures and bone loss. Moreover, broken bones can be painful and sometimes require surgical procedure to cure. They can also induce long-term health problems.

As you can see, keeping your bones healthy is important at every age and stage of your life. A good knowledge of what to expect and taking steps to counterbalance the effects of aging can assist you greatly in maintaining a good health. Follow these guidelines to delay the oncoming and slow the progression of any age related changes.


Author Bio: Bency George is an experienced Psychologists Newcastle and along with that he is having a good knowledge in the field of maintaining bones and muscles health. Though being not professionally related to this field, he has a clear idea of different causes of aging and its effect on bone health and different ways to keep bone and muscles in good condition.

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