Statistics indicate that individuals living in the 21st century are more sedentary than the previous generations, and this lack of exercise is contributing to the global obesity phenomenon. However, exercise is not just a factor to combat weight gain and to keep that tattoo you got in your 20’s still looking good. It is an act that reduces the risk of physical health conditions, improves mental health, promotes fitness, and can help one achieve a good night’s sleep. These benefits are most evident in the cases of older adults.
What Are The Advantages Of Exercise?
As with any other individual who chooses to avoid exercise, the older adult will experience a greater risk of physical and mental conditions. Furthermore, fitness levels reduce and weight gain occurs; a result that can lead to health hazards. The difference, however, between older adults and younger adults regarding exercise is that mature individuals may not have the option to workout. While this may be the case in some circumstances, it does not mean an older person should not engage in some form of exercise activity.
As we age, our bodies experience a plethora of physical changes. The metabolism will begin to slow causing difficulty in digesting fatty foods. Artery passageways start to narrow which can result in blocked arteries and cardiac health conditions. One of the most common issues experienced among older individuals is a thinning of bones and cartilage resulting in osteoporosis. Statistics have shown, however, that engaging in exercise can delay these physical changes and increase feelings of vitality.
Research into older adults aged 40-60 revealed that utilizing strength-building exercises was able to keep muscles flexible, and the joints lubricated; therefore reducing the chance of osteoporosis. The use of gentle stretching exercises can regulate blood flow reducing any potential cardiac health conditions. Also, the use of stretching exercises can assist with better coordination maximizing one’s range of body movement. By maximizing movement, it will be easier to engage in daily activities and complete further exercise tasks.
Fitness and exercise are not only beneficial at a physical level but also on a psychological level. Many older adults who live alone feel a sense of isolation when loved ones and friends are no longer around. It is often the case that these individuals will experience heightened levels of anxiety, stress, and clinical depression. They tend to place themselves in situations where they refuse to take adequate care of themselves thus surrendering to death. By engaging in physical activity, even a simple walking exercise, the older adult can improve their mood through the increase in endorphin production. This improvement can reduce the presentation of anxiety, stress, depression, and can even improve sleeping patterns.
What Exercise Options Are Available For Older Adults?
Due to the older adult’s limited physical capabilities, it is necessary to locate suitable exercise activities that provide the correct amount of efficiency in the least risky manner. Below are four popular options which meet these criteria.
When one considers Pilates, the idea of younger adults performing complicated poses pops to mind; however, this is a misrepresentation of the activity. Yes, Pilates does require the movement of a body from one pose to another, but it is not performed by younger individuals exclusively. As a low impact exercise focusing on smooth core movement, it is a highly beneficial activity for older adults. Being a strengthening and stretching exercise Pilates can improve balance and movement among older adults reducing the chance of falls. It is also concentrated breath work which can assist a senior in the use of their cardiovascular system.
2. Tai Chi
Tai Chi is a form of martial art originating in China many centuries ago. Traditionally it was performed as a method of Chinese healing with the aim of prolonging the life of older citizens. By focusing on the core body movements and inner healing mechanisms, Tai Chi can use one’s life force to increase longevity. This exercise activity is highly beneficial for older adults in both the Western and the Eastern society as it is minimal impact using basic movements. As a strengthening exercise, it can improve the adult’s coordination and reduce the chance of falling. The use of Tai Chi is also as a rehabilitative exercise for sufferers of arthritis, Parkinson’s disease, and dementia.
Similar to Pilates, Yoga is a low impact exercise activity focusing on smooth core movement and flexibility. The use of this type of work is for individuals who are looking to gain greater range-of-motion in joints; therefore, it is most beneficial as rehabilitation or preventative measure for older adults with osteoporosis. As a stretching exercise, yoga allows for increased breathing capacity meaning the adult can improve blood circulation; as well as increasing the amount of oxygen received by the brain. An improved cardiovascular system can reduce the chance of cardiac conditions and dementia.
4. Water Aerobics
Aerobics may not be considered a beneficial option due to its high impact performance requirement; however, water aerobics or aerobics completed in a swimming pool is very advantageous. Not only does the movement of the water reduce performance impact, but water resistance can help build strength in the muscles. Water aerobics is a joint-friendly exercise allowing for a full body workout. Furthermore, complete a session outdoors and there is the chance of one receiving a daily allowance of Vitamin D.
These days, it seems as if everybody is trying to get into better shape, for reasons ranging from living longer to enhancing one’s appearance, especially when showing off those awesome tattoos, to improving one’s mood and at times even work productivity, regardless of the industry they may be in. Some forms of getting in shape are easier and less complicated than others.
Improving one’s diet need not be complicated, and may be as simple as just removing all fast food from one’s daily nutrition. Getting more exercise need not be a grand quest, but could be as easy as simply walking more and driving less.
Sometimes people need to put more effort into more extreme physical difficulties. Being underweight by a significant amount may call for a specialized diet as readily as being severely overweight, and physical training for intense work ranging from challenging sporting events to heavy lifting can be a long journey for most people. Most forms of health improvement fall somewhere in the middle, ranging from decreasing calories to going the gym more regularly. Some forms of health improvement are more unorthodox than others; indeed visiting a chiropractor’s medical practice is a different kettle of fish from visiting a dentist.
Some forms of exercise are also more exotic than others; while many may swear by yoga or amateur mixed martial arts, most people do prefer to stick to the tried and true methods of jogging and weight lifting.
For the aging population, this discussion can be even more complicated as the older one gets, the fewer the options they have for getting proper exercise. While eating right is roughly the same from the end of adolescence onward; exercise by necessity will change as people get older. An intense five-mile run may have to transform into a brisk walk around the neighborhood over the course of thirty to forty years. And while determined exercise over an extended period of time can certainly slow this process down, nothing can entirely halt it. Most aging people trying to get in better shape prefer walking, be it with a dog or a friend or partner, while some opt to take up anything from Tai Chi to light weight lifting to be a bit more spry in their later years.
One option for older people wishing to get in better shape is Pilates AKA Contrology. Contrology is a physical fitness system developed in the 1930s by German physical-culturalist Joseph Pilates during his internment on the Isle of Man during the Second World War. He initially taught at it first to fellow interned Germans.
Pilates studied both Eastern and Western forms of exercise, ranging from yoga to weight lifting. He came to the conclusion that mental and physical health were interrelated, an idea that has quite a bit of solid medical ground, as anyone who has shifted to a much healthier diet and improved their mood, as a result, can attest. His system, which he called Contrology, but which has since become known as Pilates, grew in popularity after the war as his students scattered to the four corners of the earth in the wake of the war’s end.
Pilates has six basic principles. The first is concentration, which holds that intense focus on every movement at all times leads to a better exercise and that the manner of the performance of the exercises is seen as more important than the exercises themselves. In a similar vein, there is the element of control, from which Joseph Pilates got his name “Contrology”.
This idea maintains that intense concentration must be retained to keep control over every muscle in the body to go against gravity and the resistance offered by the specialized equipment of the field. Centering is important as well, with muscles at the center of the body found to be most important. It is for this reason that there is evidence that Pilates may provide very positive benefits for treating lower back pain and there is evidence that it is useful for conditioning the abdominal muscles of healthy people. The efficiency of movement and precision of movement are also quite important in the practice of Pilates. Finally, proper breathing is seen as crucial to the Pilates methodology, seen as a form of internal cleaning essential to the body’s functioning.
With all this in mind, it is unsurprising that Pilates has over 11 million regular practitioners in the United States alone with a large number of participants in an older age bracket. As a result, the number of senior Pilates classes offered by studios all over the world who specialize in teaching the Pilates method have increased in size and popularity over the last several years.
Dealing with your fitness requirement, taking proper fitness exercise is not simple and easy. Yes, all fitness activities are good to health, but not all of them are good to someone because of some factors. As first time to begin, I suggest you to make a plan first before taking an exercise that might be not good for you. However, it is crucial to ensure if you will enjoy what you are going to do. Now, let ask yourself what is good and bad for your health condition right now! Creating or designing your fitness plan is important part to get best and perfect fitness activity to you. I see how each need to your exercise is good to prepare, so during seeking suitable exercise, you can also prepare what you probably need such as a pair of shoes and more.
Exercising is not only about your health condition, but the enjoyable and fun activity, right? First of all, to begin this great change in your life, it will be better choosing exercise for a specific goal. Overall physical activity is good for your health, but it doesn’t matter to include your specific goal such as weight loss or muscle mass gaining. The second one is picking activity or workout that suits your body. The safety must also become your consideration, especially for women. I mean that you are interested and challenged to work-out for unisex, but if it is too risky, later change your choice. To avoid what makes you worry, you can also take advice from workout experts, so that you can recognize what the most suitable one to you.
Going to gym center needs serious thinking because of the lack time. Yes, many skip taking best help to keep their fitness and health due to time reason. So, be smart on thinking the time for your workout. If in the morning there are some common activities that are not too important, you can make a new schedule. That is true! When you just spend time for watching TV only, it will be more effective and beneficial to run your exercise. As mentioned above, picking suitable exercise becomes serious consideration because it also deals with either risk or reward. Is it costly to take? If you want to take right exercise that requires less cost, then you can choose the simple ones such as going to run and walk in the morning around your residential. As an option, you can take fitness activity at your home by following exercise tutorial you get from trusted person.
Due to fitness can be separated from word that is health, so can you tell me your common ways to keep those two? Fitness deals with health mental and good thought, and impacting to overall physical condition. There is no doubt how exercise becomes important element to live with fitness, but just few people care to their future and better life. How is about you? Actually everybody knows what to do for good condition, unfortunately it is hard to do, especially when we too like to our bad lifestyle, right? If you put fitness as your purpose when taking certain exercise, there are some good foods to take. Shaping body and muscle mass may become your reason to take exercise, but it is not being a matter because when you take fitness foods, and then you get result relating to your purpose, you will feel happy. You are aware or not, it is good to both of your health and fitness.
First food that is good to consume during your specific physical activity is beet juice. Due to you needs more energy to sweat, so you might spend all energy that stored in your body. This juice is good to add your stamina, so after your exercise, there is no problem found such as tiredness and less of energy. Sometime it is very easy to suffer health issues, regardless of any exercise you usually take. For endurance, it is good to take honey because endurance relates to immune system of your body. If you think that exercising is a process to spend much more energy and pain cause, that is bad thought. Why? When you exercise properly, there will be risks appearing. If you have big worry to painful, later you can take Tart Cherries consumption to fight the pain. It can also works to regain your strength.
Regarding you have activities relating with sitting too much every single day, start from now you have to create a plan for fitness. As most of you know the health relates to what you take personally. When you are aware too much time to sit is not good, now make sure you have taken right way to prevent the bad possibilities. Commonly, each person sits on their sea is not because they like it, but because they have responsibility to do. Due to fitness is able to reduce some health risks, now you can begin taking the funny exercise, so that you will not feel bored and away from the thought to stop fitness activities because of some reasons.
Study showed and linked how excessive sitting is not good, or even harmful for your health. This activity can creates the bad issues such as being overweight and obese, some types of cancer, type 2 diabetes and many more.
To stay healthy, there is simple thing you can do time to time. Unfortunately, not all people cares to their health, especially when they live healthily. During taking fitness activity, it is also important how to prevent yourself from facing the most dangerous health risk in the world. Actually people know they are very close to the causes of death, but most of them don’t care because changing habit is not truly easy, right? High blood pressure, smoking and alcohol abuse are the most dangerous health risks. Those three is proven with the result of study,
It is not good to hire, but you must know how nine million people died as a result of high blood pressure. This is the number of case that was recorded in 2010. Later, smoking increase the number of death , which reaches 6.3 million deaths. Due to alcohol consumption is also recognized as serious problem to the death.