Hello Everybody,
It is nor difficult for older people to become fit, lose some weight and maintain their weight loss. The principles are similar to how young people achieve the same thing. They just need a fitness exercise program and a little time to do it every day.
Senior people need to look at balance, flexibility, muscular strength and cardiovascular endurance. That may be a list to make some of them want to lie down after reading it, but do not worry. First check with your doctor that you have no problems which may be affected by a fitness program. If he approves just do it, you will find getting fit easier than you thought. Let us look at the items on our list.
Balance: As people get older they tend to have problems with balance. This causes falls and falls cause broken bones. So looking at ways of improving balance is high on the priority list. All that is needed is to stand on one leg, count slowly up to 30 and then stand on the other leg for the same length of time. Do this each morning. Make sure you have something to grab hold of in case you find it more difficult than you expected. When you get good at standing on one leg do it on a cushion and when you get good at that do it with your eyes shut.
That is how to improve your balance. A minute a day to avoid breaking a collar bone is not a bad investment of time.
Flexibility: To keep the body flexible do toe touching exercises for five minutes a day. Try to touch both toes with both hands and then touch left toe with right hand and right toe with left hand. After that stand with your right arm at your side, hand on the outside of your leg and stretch downwards a dozen times, do the same the other side.
Muscular strength: You obtain muscular strength by pushing against a resistance. Cup your fist in your hand in front of you and push as hard as you can. Do this a few times and change hands. You can also lift light weights, push against a wall or do press ups if you are able. This type of exercise, if done regularly, will reduce the muscle wastage that occurs in old age.
Cardiovascular Endurance: If you do the three elements above it will take you about half an hour a day. Cardio exercises like walking, swimming, cycling, jogging or raking up leaves in the garden can take longer. But I think of them as the best bits of keeping fit and losing weight. I would recommend 30 minutes walking a day as being the minimum. You can, of course, carry on as long as you like. If the weather is good enjoy yourself and get fit at the same time.
That list is not as scary as perhaps it looked at first. If you need the motivation to begin a fitness exercise program you will find that most towns have groups of older people who exercise together and socialise at the same time. There are plenty of walking, jogging or swimming clubs to choose from. They all welcome new members and along with the benefits of getting fit and losing weight you will make new friends. Or if you prefer your own company just put on your walking boots and go. Either way you will get fit and have fun as well.
See you soon,
Peter Stockwell
3 March 2010
Photo. Hygiene Matters (Flickr)
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