Active Aging

The aim for aging seniors today is active aging. Active aging means that we remain active and strong in our later years to help prevent mobility loss. Loss of mobility in seniors can drastically change their lifestyles and some might never recover. But, a daily health plan that includes a healthy diet and exercises designed to keep joints moving and the mind sharp can help us stay mobile for far longer into our senior years.

As aging adults, we lose flexibility, muscle and bone – and our muscle strength. These losses may mean that we also lose mobility and independence and become fragile and at risk of falls and fractures.  There are also other aging problems. However, it is not necessary to become discouraged and disheartened about getting older because there are things we can do.

Need For Regular Exercise

Regular exercise such as strength training with weights, flexibility and stretching, aerobics for cardio health and balance can greatly reduce your risk of mobility loss. Even if you already have a certain number of aging problems like mobility loss or health problems, there are things you can do to improve your well-being and your fitness level.

Aging seniors can exercise the rear, lower back and thighs by performing chair squats. To perform these hold on to the back of a sturdy chair and squat, then pull yourself back up using the chair as support. Standing leg curls can be performed by curling your leg to the back while standing. Raise one leg at a time to the side to strengthen your legs and thighs or stand on your tip-toes to improve strength and build muscles in your calves, ankles and feet. Do these exercises in several repetitions 3 or 4 days per week.

If you’re new to exercise, begin slowly and build your endurance by exercising on a regular basis. If you’re unsure about how to start or which exercises you can do without causing harm to your body, you may want to consult a fitness trainer and let her provide the appropriate exercise guidelines for your level of fitness.

Cardiovascular Exercise / Aerobic Activity

Cardiovascular exercises, like swimming, rapid walking or jogging, might be beyond your ability at the present time, but rather than spending 30 minutes or an hour at a time at these strenuous exercises, try breaking them up into several 10 minute periods at a time. Even a five minute walk around the house or down the street or a spot of gardening is worthwhile and can really make a difference.

The basic minimum of aerobic activity to keep you fit and reduce the risk of mobility loss is 30 minutes per day, five days a week. You also need to work strength training into your schedule. The advantage that strength training adds to your overall fitness plan is amazing. You’ll increase muscle mass, become more stable when you stand or walk and simply be more able to perform daily chores.

Become Fit Not Frail

The goal you should have in mind as an aging adult when you exercise is to increase your mobility and strength. Active aging through exercise is a way you can push back the aging process and remain young both in mind and body.

Depression and Aging