|
E-mail this page to a friend!
Fitness & Exercise for Senior Citizens
Older Adults Provided 20 Tips on Becoming More
Physically Active in 2008
International Council on Active Aging offers
help online for 50+
| |
 |
|
| |
Dancetown is new
exercise tool for seniors. Read more below. |
|
Dec. 27, 2007 - It is rare for any health advice
targeting senior citizens to not mention the importance of exercise
the tonic for healthy aging. The International Council on Active Aging (ICAA)
says not enough advice on how to make the necessary lifestyle changes
for a new fitness or physical activity regime is aimed at older adults.
The ICAA has prepared 20 tips for those 50 and older on how to get
started.
Also to help answer questions that Baby Boomers and
their parents have about how to become more physically active, the ICAA
created its "Welcome Back to Fitness" website at
http://www.icaa.cc/welcomeback.htm.
| |
Related Stories |
|
| |
Senior Citizens Can Avoid Dreaded, Deadly MetS With
Brisk Walking
Rate of Metabolic Syndrome reduced by walking 11
miles a week
Dec. 17, 2007
Advanced Age, Disabilities Do Not Stop Exercise that
Improves Physical Function
Participants were 70 to 89, couch potatoes,
physically disabled
 Dec.
17, 2007
Computer Calls Persuade Even Skeptical Old Couch
Potatoes to Go Walking
Many of the participating adults in the study were
over age 55
Dec. 8, 2007
Pedometer
Plus Walking Goals Motivate More Activity: Less Blood Pressure, Weight
Pedometer users increased their physical activity by
26.9 percent
Nov. 28, 2007
Senior Citizens Can Decide to Become More Active,
Also Live Longer by Walking Faster
 Two studies seem to prove that aging does not
necessarily mean sedentary lifestyle
Nov. 16, 2007
Severely Restricted Diet Leads to Physical Fitness
into Old Age
Rats on restricted calorie diet had
significantly higher physical performance
 Oct.
31, 2007
Aerobic, Strength Training Greatly Improve Diabetes
Numbers
Best results in blood sugar control is combined
aerobic and resistance exercise
Sept. 18, 2007
Senior Citizens Get
New Advice on Exercise from Heart
Association, Sports Docs
1995 recommendations updated for seniors and
younger adults
Aug. 6, 2007
Growing Exercise of Nordic Walking Providing Senior
Citizens Health, Vitality
Hybrid exercise combines walking with cross country
skiing for physical, psychological benefits for aging population
July 21, 2007
Read more
on
Senior Citizen Fitness & Exercise |
|
ICAA, an association that supports professionals
who develop wellness and fitness facilities and services for adults 50
and over, has geared this site especially to the needs of older adults,
offering a unique collection of checklists, questions and answers, as
well as guides to age-friendly fitness centers, equipment and trainers.
Individuals who are contemplating lifestyle change
can turn to the Health Tips section of the ICAA Welcome Back to
Fitness site to find out about the many options for activity. But this
site is not only for people who are thinking about becoming active, it
is also for those who are just getting started with exercise and those
who are working out regularly.
In addition, the resources provided are helpful
regardless of whether older adults intend to or already exercise at home
or in a gym or seniors center.
As a sample of what visitors to the ICAA Welcome
Back to Fitness site will find, here are 20 tips to help adults in their
50s and beyond succeed in becoming more physically active next year:
20 tips on how older adults can become more
active in 2008
| |
|
|
| |
New Exercise Tool for Older Adults
One of the ICAA members has introduced a new exercise tool especially
designed for older adults.
Dancetown combines
dancing and computers. Players listen to music while watching arrows on
a screen, then move in sync on the dance padleft, right, forward and
back.
Age-friendly features:
Dancetown combines the fun of arcade games with the benefits of dance
and physical exercise.
Additional comments:
With Dancetown, exercise is not only good for you, but also fun,
cognitively stimulatingand a social adventure!
To learn
more about dancetown please call (412) 826-0460 or visit
http://www.dancetown.us
|
|
1. Get a checkup
Meet with your healthcare provider to see whether you'll need to
consider any special modifications before starting an exercise program.
If necessary, get a clearance to begin a program.
2. Know your options
Before starting any program, examine your options. Pick a program you
know you will enjoy. Some individuals like to go to a gym and do a
structured workout, while others enjoy a neighborhood walking club.
Either will help improve your fitness, ability to function and quality
of life--but only if you do it regularly.
3. Determine your participation style
Would you prefer taking a class or going solo? Are you a morning or
night person? Does indoor fitness appeal to you, or would you prefer to
play outside? Could you dedicate large blocks of time to physical
activity or could you fit only shorter, more frequent intervals into
your schedule? Be realistic about how you participate.
4. Start slowly
Many people are eager to get started and sometimes overdo it, which
usually makes them sore and can make them want to stop. A good way to
start slowly is to discover your baseline. Record all your activities
during each waking hour or for two- or three-hour time blocks, tracking
how much time you are sedentary (e.g., sitting at your desk) or active
(e.g., walking to the bus stop). At day's end, count how many hours you
have and have not been physically active. Then look at when you could
fit some short (e.g., 10 minutes) bouts of brisk walking into your day.
5. Make a date
Find a buddy to exercise with you and keep you motivated. Whether
it's a friend to walk with in your neighborhood or a personal trainer in
a gym, that appointment makes it more likely you'll do the walk or
workout.
6. Set specific short- and long-term goals
Make goals as specific as possible. For example, on Monday,
Wednesday and Friday, I will do a brisk, 10-minute walk in the morning
before my shower, at lunch time and after dinner. Being specific means
you are planning for activity in your day and making it a priority.
Long-term goals are also important. Is there an activity you would like
to do that you feel physically incapable of at the moment, but may be
able to do with a little effort? Set a long-term goal to help you do it.
7. Make a list
List the benefits you expect from your physical activity program, then
make sure these are realistic and reasonable. Many people expect
enormous benefits, such as losing 30 pounds in a month. When these
benefits don't materialize, they feel disappointed and relapse because
they feel like they've failed. Try to make the benefits about things you
can control, rather than an outcome (such as weight). Build your list of
benefits as you increase your physical activity--you'll be surprised at
how long your list becomes.
8. Invest in your health
Do you want to spend money on joining a program? Or would you prefer
to develop a program you can do for little cost, using objects or props
in your home or office? Both options are available.
9. Check out the facility you want to join
Does the facility feel friendly? Can you change clothes comfortably?
If the facility has a pool, what is its water temperature? About 84-86°F
is comfortable for moderate to vigorous activity, while warmer
temperatures are nice for range-of-motion and relaxation programs. Does
the pool or workout room have an easy and safe exit/entry? Ask to try
various programs, so you can decide which program feels the most
comfortable and fun.
10. Check out the staff
Are the people who work in the facility friendly and interested in you?
Are they qualified to work with older adults? Do the staff members each
have a college degree in health? Do they offer pre-exercise fitness
assessments, with periodic updates? Are they interested in helping you
learn how to modify exercises to fit your fitness level and conditions?
Do they encourage social interaction? Talk to mature adults who
currently participate in their programs to build a complete picture.
11. Make choices
To move forward, we need to leave some things behind. What are you
willing to give up to make room for exercise? Bad habits? Nonproductive
activities? Nonbeneficial relationships?
12. Every step counts
Wear a step counter throughout the day to count how many steps you
take. Less active people tend to take about 4,000 steps or fewer per
day. Aim to do 250 to 1,000 additional steps of brisk walking, until you
reach 8,000 to 10,000 steps in a day.
13. Keep moving all the time
Stretch, walk, march in place, stand and sit as many times as
possible when you're talking on the phone or during TV commercials.
14. Create a support network
Tell friends and family about your new goals and ask for their
support and encouragement. Involving others often helps us to keep our
commitments. Consider scheduling telephone reminders from your support
network to help keep you on track.
15. Join a class
Select an exercise class appropriate for your health status and
ability. Check with your local YMCA, JCC, hospital-based fitness
program, city recreation program or health club to view the course
offerings. Visit the local arthritis foundation for a list of all
aquatic and land-based classes designed for those with arthritis
conditions.
16. Wear the right shoes
Foot comfort and support is important for all impact physical
activities. If you have arthritis, diabetes or orthopedic problems, you
can remain physically active with the help of appropriate shoes.
17. If it hurts, don't do it
Work around pain, not through it.
18. Follow a well-rounded program
Include all five components of a successful program: warm-up,
flexibility, cardio, resistance and cooldown.
19. Reward yourself
Once you've reached your goal, treat yourself to something that
reminds you what a good job you've done and encourages you to continue.
Make it something that feeds your spirit, but is not necessarily food or
an expensive purchase.
20. Don't quit
Like brushing your teeth, make exercise part of your daily life.
About the International Council on Active Aging
(ICAA)
www.icaa.cc
ICAA is the worlds largest membership association
dedicated to changing the way we age by uniting and working with
professionals in the retirement, assisted living, recreation, fitness,
rehabilitation and wellness fields. We connect a community of
like-minded professionals who share the goals of changing societys
perceptions of aging and improving the quality of life for Baby Boomers
and older adults within the six dimensions of wellness (emotional,
vocational, physical, spiritual, intellectual, social).
Click to More Senior News on the
Front Page
Copyright: SeniorJournal.com |
