Aging With Grace

Strength, endurance, flexibility and balance loss are four areas seniors should be concerned with that affect aging. Sarcopenia is the fancy term scientists have given to describe loss of muscle, strength and quality of tissue often seen in older adults. Some experts have suggested that muscle mass declines about 4% each decade from age 25 to 50.

No matter how old you are, exercise can improve your quality of life and you don’t have to spend a lot of time doing it to see and feel improvements. Three areas to focus on are:

Endurance: As we age, we could lose aerobic fitness and experts believe this often contributes to reduced mobility in daily life.

Flexibility: Joints change with age and this can lead to stiffness, decreased range of motion and more injuries

Balance: Each year, hospitals see over 300,000 patients for broken hips due to falling. Balance exercises can help you avoid injuries from falls and keep you independent and mobile.

Strength Training Ideas:

  • Lift weights for all muscle groups (chest, back, shoulders, arms, abs and legs) at least 2 non-consecutive days each week
  • Start with no weights or light weights—you can use dumbbells, machines and/or resistance bands
  • Do each exercise for at least 1 set of 10-15 repetitions. Use enough resistance that you can only do the exercise 15 times. If you can do more, you should increase your weights.
  • Progress by adding more sets (with rest in between) and/or increasing the weights each week
  • Focus on having good form for each exercise
  • Be sure to warm up with light exercise before lifting weights

If you’ve never lifted weights before, you may want to work with personal trainer to learn the proper way to lift. Make sure your trainer has experience in working with seniors! If personal training isn’t an option, you might want to use videos to see proper technique and to get an idea of what a strength training routine looks like. If you have access to “Fit T.V. there are a vast array of programs available in all areas of exercise.

There are many forms of exercise from playing ping pong to lifting weights. As one gets older certain exercises are eliminated for individuals with health limitations. I used to love to jog. Because of a deteriorating disk in my lower back, I am unable to run. I have replaced running with using an elliptical machine. I use it 6 days a week for at least 35 minutes. I have replaced weight lifting with elastic bands to keep my arms from being flabby. I do use light weights, no more than 10 pounds, for isometric exercise. The most important exercise is pushing myself away from the dinner table in time.

The Nintendo game, Wii has given older adults another avenue for exercise. Exercising and having fun is very important for older adults. Wii offers bowling, golf, boxing, darts, shuffle- board just to show a few. People in nursing homes are getting up off the couches and even organizing tournaments. To take part in any exercise for older adults should consult with their doctor. Exercise keeps you young by using your mind and body. Exercise also fights depression and assists in interpersonal relations.

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