1. Be Social Once in a While
by Admin
Posted on 06-03-2023 12:07 AM
Exercise can improve chronic diseases, such as diabetes. It also can improve your emotional outlook. A healthy diet and exercise help feed your brain. This improves your decision-making abilities as you get older. Consider these changes:
exercise 20 to 30 minutes on most days. A combination of aerobic (walking, swimming) and strength training (weights) is best. Walking is one of the easiest activities to start. You don’t have to do all 30 minutes at once. Try walking for 15 minutes twice each day.
Or walk for 10 minutes 3 times each day. Exercise with a partner. This makes exercising more fun and it’s social.
Everything is easier with a friend. If you can make running into a social activity, you’ll be more likely to reach your goals. Join a running group, or start your own.
Improved sleep: regular exercise is proven to aid sleep, which means more energy during the day and a longer, deeper sleep at night. Enhanced mobility: exercise is a key factor in improved flexibility, posture and mobility. Mental wellbeing: a proven stress-buster, exercise is crucial in this time of social isolation. It's an easy, free way to boost your brain and your body. Better overall health: exercise is essential for maintaining good cardiovascular health and preventing bone density loss.
4. Use Your Strength
Nigel anderson
nigel anderson has more than thirty years of experience in the specialty fitness industry – including product testing and home and facility design. Raised in new york, he was living in new jersey when a friend told him that fitness gallery in colorado was looking to expand their sales team.
He met fitness gallery owner, donnie salum, in april 2021 and knew right away this was the right place for him; he made the move to colorado to join the fitness gallery team shortly thereafter. As a product tester, nigel got to test fitness equipment prototypes for a number of fitness equipment companies – ensuring the equipment met the quality standards needed to be brought to market.
Just as strength training is the single best exercise you can do after turning 50 , i can tell you that the same goes for your 60s. Don't just take it from me, though. Take from some trainers who are over 60 themselves. "many individuals over the age of 60 forget about lifting weights—or think that they can't build muscle as they age—but that's just not true," valerie hurst , 61, an fai-certified trainer & certified brain health trainer, explained to us at etnt mind+body. "by strength training at least two days per week to your exercise routine, you can avoid loss of muscle, and thus stay independent longer by maintaining your strength and balance.
Overhead press: if you can push two dumbbells straight above your shoulders without bending backward, you’re cleared to do this exercise. But smith says she’s never had a client over 60 who could do it correctly. Most, she says, lift the weights diagonally, so their arms travel forward, rather than being aligned with their torso and legs. That can make the exercise very tough on the shoulders, potentially straining the muscles and connective tissues that hold the joints together. Deadlift: this exercise involves lifting a heavy weight, usually a barbell, straight off the floor. If you’re a healthy young athlete or strength enthusiast, the deadlift is not only effective, it’s probably one of your favorites.
Older adults should do some type of physical activity every day. It can help to improve your health and reduce the risk of heart disease and stroke. Speak to a gp first if you have not exercised for some time, or if you have medical conditions or concerns. Make sure your activity and its intensity are appropriate for your fitness. Adults aged 65 and over should: aim to be physically active every day, even if it's just light activity do activities that improve strength, balance and flexibility on at least 2 days a week do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity if you are already active, or a combination of both.
HOW TO GET STRONG AND STAY STRONG OVER 60
Exercise: it's supposed to be a good thing. Staying active is one of the best ways to improve health and wellness, get stronger, and prevent brain fog from setting in. Seniors, however, must strike a careful balance in order to remain healthy, especially in the later years of their lives or as their health deteriorates. Can too much exercise be harmful to seniors? related blog: simple at-home exercises to help you to improve your balance.
Older people who do resistance training are building muscle in almost the same way younger people do. The resistance during weight training creates “micro-tears” — or tiny tears — in the fibers of the muscle. Micro-tears comprise a vital part of muscle building. “during the recovery process, the body starts to heal the micro-tears in the muscle fiber and uses the protein we eat to aid in the repair and growth of the muscle,” ms. Oestreich said. Younger people can create new muscle during this process, but seniors who have lost muscle mass can only strengthen their remaining muscle fibers, according to research at the uab center.
I got to check out a promotional copy of this book. I appreciated that scott addresses nutrition as an important part of strength training and includes recipes such as my favorite, "spicy chicken with couscous". Scott doesn't get bogged down with explaining what individual muscles do, but instead divides the exercises into upper body and lower body. He also explains some of the important fundamentals of strength training. Some of the exercises may be too difficult for some seniors, but i think most would benefit from the program.