Live Better while you Age and workout for Seniors

 

Mayo Clinic Minute: Tai chi keeps seniors on their feet

Video taken from the channel: Mayo Clinic

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Study proves physical activity helps maintain mobility in older adults

Video taken from the channel: UFHealth

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Healthy aging for seniors

Video taken from the channel: AHSChannel

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7 Easy Exercises to an Active Lifestyle (Full Version in English)

Video taken from the channel: HPBsg

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Healthy Aging: Promoting Well-being in Older Adults

Video taken from the channel: Centers for Disease Control and Prevention (CDC)

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Healthy Aging: Promoting Well-being in Older Adults

Video taken from the channel: Centers for Disease Control and Prevention (CDC)

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The Art of Aging Well

Video taken from the channel: Harvard Medical School

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Cardio Exercise for Seniors Because endurance can decline over the years, it’s important to engage in some type of aerobic exercise. The National Institute on Aging recommends seniors shoot for 30 minutes of cardio exercise each day.Swimming has been identified as one of the best overall exercises for seniors. It’s gentle on the joints, great for muscle strength, builds the core and improves cardio.

One study has shown that swimming reduces falls among seniors by over 30%.Regular exercise offers great benefits for seniors, including an extended lifespan, reduced risk of falls, better muscle health, improved bone density, better sleep, reduced risk of a stroke or heart attack, reduced risk of developing dementia, and increased confidence and independence.”Exercise is almost always good for people of any age,” says Chhanda Dutta, PhD, chief of the Clinical Gerontology Branch at the National Institute on Aging. Exercise can help make you stronge.

Physical activity and exercise can help you stay healthy, energetic and independent as you get older. Many adults aged 65 and over spend, on average, 10 hours or more each day sitting or lying down, making them the most sedentary age group.One out of every three older adults experiences severe muscle loss, according to an analysis in Age and Ageing. Meanwhile, when it comes to fighting age-related abdominal fat—a marker for overall health—Harvard research shows that strength training is more time-efficient than cardiovascular exercise.In the end, of course, what’s important is not just how long you live, but how well — and physical activity is essential for maintaining your overall quality of life as you age, King says.

Older people who exercise are healthier, stronger, sleep better, perform daily tasks more easily and are less likely to experience cognitive decline.Without exercise, adults over age 50 lose 15 percent of their strength each decade, and those over age 70 lose 30 percent of their strength each decade according to an article published in.Pushups: This exercise works the same muscles as the chest press, but it also stretches them while training the core muscles to stabilize your torso and protect your lower back. Not many older people can do traditional pushups, with your hands and feet on the floor.

Exercise is good for you; it’s just a matter of making it a priority and a habit in your daily life. In the aging population, exercise has been shown to prevent disease, lower the risk of falls, improve mental health and well-being, strengthen social ties, and improve cognitive function.It’s best to start off with a simple balance exercise for seniors.

Here’s how you do this one: stand behind a steady, solid chair (not one with wheels), and hold on to the back of it. Lift up your right foot and balance on your left foot. Hold that position for as long as you can, then switch feet.I recommend yoga if you want to learn how to stretch.

Check for yoga centers in your neighborhood or at your local rec center or senior center. Check your local rec center or Y for stretching classes. Stretching classes are a great way to relax, improve your flexibility, and maybe even meet some new people!Strength Training. Muscle loss is one of the main reasons people feel less energetic as they get older.

When you lift weights, work out on machines, use resistance bands, or do exercises with your.Everyone can benefit from exercise, but as you age, it becomes even more important to stay active and get in your exercise. And certain exercises for seniors are extra important when it comes to maintaining the health and strength needed for everyday living.

Physical activity is an important part of healthy aging. Check out these articles, which were previously housed on the Go4Life exercise and physical activity website, to learn the latest on how exercise and physical activity can help you stay healthy as you age. Find tips on how to fit exercise into your daily life safely and get motivated to get moving!

List of related literature:

Among men who are healthy at age 60, for example, only about 30% are expected to be alive and healthy at age 80, but those destined for good health at age 80 are typically healthier than average at the age of 60 years (Metter et al., 1992).
from Handbook of Models for Human Aging by P. Michael Conn Elsevier Science, 2011
Indeed, older people with positive self-perceptions of aging are more likely to have better health and may increase their life expectancy (Levy et al., 2002).
from Handbook of Theories of Aging by Merril Silverstein, PhD, Dr. Vern L. Bengtson, PhD, et. al. Springer Publishing Company, 2008
People who age well—those who suffer the fewest ailments and infirmities and are vigorous and happy in their old age—are the ones who exercise, eat well, don’t smoke, spend time with family and friends, and stay active and involved.
from How to Care for Aging Parents, 3rd Edition: A One-Stop Resource for All Your Medical, Financial, Housing, and Emotional Issues by Virginia Morris, Jennie Chin Hansen Workman Publishing Company, 2014
In addition, if you have lower expectations about aging, you are less likely to exercise in old age—and exercise in older age is associated with health, happiness, and longevity.
from Better with Age: The Psychology of Successful Aging by Dr. Alan D. Castel Oxford University Press, 2018
So far, about all science knows about exercise and aging is that there seems to be an inverse relationship between older people’s volume of exercise and their risk of premature death, regardless of the cause.4 In other words, the more you exercise, the less likely you are to die early.
from Fast After 50: How to Race Strong for the Rest of Your Life by Joe Friel VeloPress, 2015
Seniors are often quite sedentary, which can seriously compromise their health (though being sedentary isn’t a recipe for good health at any age).
from Emotional First Aid: Healing Rejection, Guilt, Failure, and Other Everyday Hurts by Guy Winch, Ph.D. Penguin Publishing Group, 2013
What constitutes good nutrition in old age?
from Nutrition Through the Life Cycle by Judith E. Brown, Janet Isaacs, et. al. Cengage Learning, 2013
Over time, as the age of retirement has increased and people in their sixties and seventies have lived healthier lives for longer, they have become more like people in middle, rather than old age, in terms of lifestyle, activities and work roles (Baruch et al., 2014).
from Low Intensity Cognitive Behaviour Therapy: A Practitioner’s Guide by Mark Papworth, Theresa Marrinan SAGE Publications, 2018
The key concept here is “healthy aging,” indicating the desirability of seniors staying active and enjoying good quality of life.
from The Future of Immortality: Remaking Life and Death in Contemporary Russia by Anya Bernstein Princeton University Press, 2019
To remain healthy in old age is to defy expectations.
from Learning to be Old: Gender, Culture, and Aging by Margaret Cruikshank Rowman & Littlefield Publishers, 2003