Active Aging for Seniors or anyone who slows down
Senior citizens are not getting old, it is now called ‘active aging.’ What that means is seniors remain active and strong in their later years to prevent mobility loss, which can reduce an active person’s lifestyle and even hinder them to become dependent on others for their care.
When we age and this goes for anyone who slows down, not just seniors, we lose our flexibility, our muscle and bones and our strength may make us weaker. Fractures are big in the senior world and some even never recover from it. Here’s what can be done to slow this down.
You’ve probably read lots of articles and saw many tv shows that tell you regular exercise is a must. Well, after 50 it is a must! Strength training with weights, flex or stretching and aerobis for cardio to balance out good health should be done by anyone who slows down after a certain age.
Perhaps you have never really thought about mobility loss and want to do something about it. Start by exercising that rear. Yes, I just said that. Chair squats (do this by holding on to the back of a sturdy chair and squatting, then pulling yourself back up) will help to strengthen your butt, lower back and thighs.
How about a standing leg curl? While you are standing, curl your leg to the back. Raise each leg, one at a time to the side and then stand on your tip toes to improve and build up muscles in your calves, ankles and fee. If you just do about 3 or 4 reps about every other day, it will in time help you to build strength and overcome that mobility problem you may or may not have yet.
Overcome mobility fears by starting slowly and build your endurance. You can even spend 10 minutes a day if you can’t do a lot of evercises. Swimming and rapid walking is great for the heart but if you can’t do 30 or more minutes at first, break it up into smaller amounts of time. Remember, any time spent doing something good for yourself is time well spent. Bet you heard that before, but it’s in these senior years where we have to take heed and pay attention.
How about a five minute walk around your yard or block? It won’t hurt a bit. But more than that, get some strength training in, that will add to your overall fitness as you increase muscle mass and become more stable when you walk, stand or perform daily chores.
Become fit rather than frail, make that your new mantra! Not sure where to start, here’s a stretching video for seniors: