People of all age groups need exercise, there’s no exception. As we age, exercise is key to maintaining mental alertness, as well as physical fitness and wellbeing. Most senior citizens are retired and not as active as they used to be in their middle ages, when they were working. A few tend to become inert altogether, due to illness or being resigned to the feeling that life has slowed down for them. Little do they realize that exercise can change their life and make them feel alive again.
A workout that suits your fitness level and increases the heart rate releases endorphins, a chemical in the brain that acts like a natural painkiller. These chemicals can give us a high or make us feel happy. For senior citizens in particular, exercise translates into emotional health and a good social life.
The number one rule before starting any workout is to consult your doctor. Nobody else will understand your medical history better. If you have high blood pressure or you are taking medication, extra care needs to be taken. Getting the green light from your doctor is a must.
Personal safety is also a critical issue. When you are above 60, your balance may not be so good. Since the bones are quite tender, it’s easier to get hurt-to twist an ankle or pull your hamstring. You must wear proper footwear. Warming up and cooling down has to be taken very seriously.
Throughout the exercise, keep breathing smoothly. If you are out of breath, slow down or take a break. Be alert for exertion symptoms like tightening of the chest or dizziness. In such a case, stop exercising right away.
Moderate exercise suits senior citizens best. Walking and running at a medium pace provides a great workout for the whole body. Other popular activities for seniors includebicycle riding, bowling, camping, swimming and tennis. Women prefer exercise equipment and structured exercise programs to outdoor sports.
High intensity workouts are to be avoided, especially if you are not naturally athletic and have not worked out consistently in the past. If the body is not used to be being pushed hard, you will compromise your health.
How do you know that you are working out at the right intensity level? The heart rate during exercise is a good way to keep score, particularly in aerobics. A cardiovascular workout is basically about raising your heat rate to a certain point (target heart rate) and maintaining it for at least 20 minutes. Providing that you are in good health, the target level should be about 65% of your maximum heart rate, which is 220 minus your age.
The following benefits are yours if you follow an appropriate exercise regime:
Control over diabetes
Reduced risk of heart disease and stroke
Improved balance
Keeping osteoporosis at bay
Good cardiopulmonary function
Reduced cholesterol
Reduced body weight
Looking younger and feeling it too
Enhanced mental alertness
Reduced stress
