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The American College of Sports Medicine periodically issues position stands that outline the group's recommendations on topics related to health and exercise. In 2009, ACSM released "Exercise and Physical Activity for Older Adults," which focused on fitness issues critical to the older populatin The group's 2011 exercise guidelines for the general population also includes suggestions for prescribing exercise for the elderly.
It is estimated that the American population will include more than 70 million adults over age 65 by 2030, with the most rapid growth in the over-85 category. Older adults often face multiple medical problems that may limit their mobility. It is more important than ever to stay active and healthy, to make those golden years truly golden.
If you're elderly or overweight, you should always try to do exercises that are considered safe for your specific situation. Find out about safe exercises for the elderly and overweight with help from a professional fitness trainer in this free video clip.
Upper extremity and lower extremity exercises always need to be completed in very particular ways for maximum effectiveness. Do upper extremity and lower extremity exercises with help from a fitness professional in this free video clip.
Standing and transferring are two very important abilities that elderly people should work on. Find out about exercises to help the elderly stand and transfer with help from a master trainer and fitness instructor in this free video clip.
Getting older doesn't mean hanging up your sneakers and packing it in. Find out about creative exercises for the elderly with help from a Jazzercise instructor for 22 years in this free video clip.
For the elderly confined to wheelchairs, exercise can be a daunting task. However, there are simple and effective exercises that most wheelchair-bound elderly can do to increase their quality of life. Exercise may be especially beneficial for wheelchair-bound elderly persons who suffer from chronic illnesses. According to FamilyDoctor.org, "Even patients who have chronic illnesses such as heart disease, high blood pressure, diabetes and arthritis, can exercise safely. Many of these conditions are improved with exercise." Exercise can increase an elderly individual's strength and combat loss of muscle tissue, making lifting and carrying items around the house an easier chore.
According to the University of Arkansas for Medical Sciences, even the elderly can "adapt to increased levels of physical activity." Aerobic exercise can improve their overall functioning and reduce the risk developing type 2 diabetes. Resistance training can increase strength and energy in men and women. Exercise releases endorphins and helps improve their mood, and the increased blood flow helps with cognitive function.
Exercise balls, also known as stability balls, are large inflated burst-resistant balls available in various sizes that correspond to a user's height. Physical therapists were among the first to use balls with their clients, but now they're a common fitness tool in both gyms and homes. Working out with the ball offers seniors a way to improve balance, coordination, strength and flexibility.
Seniors can work their ab muscles like anyone else and need strong muscles for their posture and balance just like everyone else. The difference is that a senior should start with fewer reps, sets and days per week, and get clearance from a physician before beginning an exercise program. Two days a week of ab exercises and only two sets can be enough for seniors, though they can do more once their abs are stronger.
Exercise for the elderly is crucial, According to the American Heart Association, "The older people become, the more they need regular exercise." There are many health benefits from exercising, and this is especially true as one grows older. Exercise can improve muscle strength and balance, which can help prevent falling. Exercise also strengthens muscles, which stabilizes joints to reduce injury. Stronger muscles will help the elderly perform daily living tasks easier, and with more energy, and ultimately help them keep their independence longer.
Chair exercises are an ideal physical activity for older people or those with limited mobility. The exercises facilitate movement at an appropriate level to increase fitness without adding the unnecessary risk that can arise during higher intensity, higher impact activity. Chair exercises focus on functional fitness and improve participants' ability to perform the standard activities of daily living.
Here are a few different exercises that range from beginner to advanced. These are specifically designed for the elderly, but anyone can benefit from these muscle-toning exercises. If you've been told by your doctor to "use it or lose it," then get started slowly with these stretches and movements, and then graduate to more cardio-pumping, toe-tapping steps.
Growing older is inevitable. Exercising can make this process a lot more enjoyable and increase the quality of life. A good full-body workout can be just the ticket to improve balance, brain acuity and immune function and help to prevent the onset of osteoporosis and other bone-related degradation.
