Get PDF Weights for 50+: Building Strength, Staying Healthy and Enjoying an Active Lifestyle

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As metabolism naturally slows with age, maintaining a healthy weight is a challenge. Exercise helps increase metabolism and builds muscle mass, helping to burn more calories. Reduces the impact of illness and chronic disease. Enhances mobility, flexibility, and balance. Exercise improves your strength, flexibility and posture, which in turn will help with balance, coordination, and reducing the risk of falls.

Strength training also helps alleviate the symptoms of chronic conditions such as arthritis. Improves sleep. Quality sleep is vital for your overall health. Regular activity can help you fall asleep more quickly, sleep more deeply, and wake feeling more energetic and refreshed. Boosts mood and self-confidence. Exercise is a huge stress reliever and the endorphins produced can actually help reduce feelings of sadness, depression, or anxiety. Being active and feeling strong naturally helps you feel more self-confident. Does amazing things for the brain.

Activities like Sudoku or crossword puzzles can help keep your brain active, but little comes close to the beneficial effects of exercise on the brain. It can help brain functions as diverse as multitasking and creativity and can help prevent memory loss, cognitive decline, and dementia. You may feel discouraged by health problems, aches and pains, or concerns about injuries or falls. Or maybe you just think that exercise is boring. Becoming more active can energize your mood, relieve stress, help you manage symptoms of illness and pain, and improve your overall sense of well-being.

You can gain the benefits from adding more movement and activity to your life, even in small ways.

Fact: Regular physical activity helps you look and feel younger and stay independent longer. And the mood benefits of exercise can be just as great at 70 or 80 as they were at 20 or Fact: Regular exercise, by building strength and stamina, prevents loss of bone mass and improves balance, actually reducing your risk of falling.

The key is to set lifestyle goals that are appropriate for your age.

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And remember: a sedentary lifestyle takes a much greater toll on athletic ability than biological aging. In fact, adults who become active later in life often show greater physical and mental improvements than their younger counterparts. Just begin with gentle activities and build up from there. Fact: Chair-bound people face special challenges but can lift light weights, stretch, and do chair aerobics, chair yoga, and chair Tai Chi to increase their range of motion, improve muscle tone and flexibility, and promote cardiovascular health.

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Many swimming pools offer access to wheelchair users and there are adaptive exercise programs for wheelchair sports such as basketball. Many older people find that regular activity not only helps stem the decline in strength and vitality that comes with age, but actually improves it. The key is to start off gently. Think about activities that you enjoy and how you can incorporate them into an exercise routine:.

Senior Exercise and Fitness Tips

Staying active is not a science. Just remember that mixing different types of physical activity helps both to keep your workouts interesting and improve your overall health. The key is to find activities that you enjoy—based on the four building blocks of fitness. These are:. Try yoga, Tai Chi, and posture exercises to gain confidence with balance. Also reduces risk of falling and fear of falls. What it is: Uses large muscle groups in rhythmic motions over a period of time. Cardio workouts get your heart pumping and you may even feel a little short of breath.

Includes walking, stair climbing, swimming, hiking, cycling, rowing, tennis, and dancing. Promotes independence by improving endurance for daily activities such as walking, house cleaning, and errands. What it is: Builds up muscle with repetitive motion using weight or external resistance from body weight, machines, free weights, or elastic bands. Power training is often strength training done at a faster speed to increase power and reaction times. Power training can improve your speed while crossing the street, for example, or prevent falls by enabling you to react quickly if you start to trip or lose balance.


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Building strength and power will help you stay independent and make day-to-day activities easier such as opening a jar, getting in and out of a car, and lifting objects. This can be done through stationary stretches and stretches that involve movement to keep your muscles and joints supple and less prone to injury. Yoga is an excellent means of improving flexibility. Walking is a perfect way to start exercising.

It requires no special equipment, aside from a pair of comfortable walking shoes, and can be done anywhere. Senior sports or fitness classes. Keeps you motivated while also providing a source of fun, stress relief, and a place to meet friends. Water aerobics and water sports. Combines a series of poses with breathing. Moving through the poses helps improve strength, flexibility and balance, and can be adapted to any level.

Tai Chi and Qi Gong.

Health Tips for Men Over 50 | Cleveland Clinic

Martial arts-inspired systems of movement that increase balance and strength. Classes for seniors are often available at local YMCA or community centers. Get medical clearance from your doctor before starting an exercise program, especially if you have a preexisting condition. Ask if there are any activities you should avoid. Consider health concerns. Keep in mind how your ongoing health problems affect your workouts. For example, diabetics may need to adjust the timing of medication and meal plans when setting an exercise schedule.

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Synopsis About this title Weight training is one of the fastest, most effective ways to lose fat, improve muscle tone, and strengthen bones.

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Weights for 50+: Building Strength, Staying Healthy and Enjoying an Active Lifestyle

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