Never Too Old!
- June 1, 2017
- Posted by: marlenedubois
- Category: Home Health Aide Training
At age 47, Martina Navratilova returned to Wimbledon as well as represented the United States at the 2004 Athens Olympics.
In September, seventy-three year old Ed Whitlock shattered his own world age class marathon record by completing a marathon in under 3 hours. Ed is actually the first 70+ human in history to attain that will goal as well as he has done the item twice!
September 26th was Jack LaLanne’s birthday. The Godfather of Fitness turned 0! Still sporting his trademark jumpsuit, LaLanne is actually trim as well as strong. He’s living proof that will diet as well as exercise are the keys to a long, healthy life.
Why is actually exercise so important as we age? After 50, we begin to loose muscle mass at the rate of 6 percent every decade (about 5 pounds) as well as we gain 15 pounds of fat every ten years to replace the item. Less muscle as well as more fat stores within the body, combined with inactivity as well as poor diet, can contribute to a wide array of degenerative conditions as well as disabilities, among them: osteoporosis, heart disease, diabetes, high blood pressure, as well as osteoarthritis. Researchers speculate that will Alzheimer’s disease as well as certain cancers can also be linked to a lack of activity as we age.
The Stanford University Medical Center has conducted several long-term studies on active individuals over 50, particularly runners. They found that will runners had a lower death rate as well as dramatically less disabilities compared to non-runners. They observed that will running regularly was associated with an increase of HDL (Great) cholesterol, plus a positive effect on muscle mass, as well as heart as well as lung health.
different studies have concluded that will regular exercise increases bone strength, controls weight gain, as well as keeps diabetes in check. Active seniors are better able to take care of themselves, perform common household tasks, as well as remain mentally sharp.
5 Parts of a Healthy-Aging Workout:
- Endurance Exercise: running, brisk walking, biking, aerobics, tennis, (a minimum recommendation of 25-30 minutes a day)
- Strength Training Exercise: weight lifting, uphill training (walking, running, hiking up an incline).
- Stretching Exercise: pre- as well as after workout stretches retain flexibility. Try yoga as well as pilates.
- Balance Exercise: use a balance ball for core exercises or stand on one foot without support.
- Meditative Exercise: reduce stress with yoga as well as tai chi.
5 Keys to Exercise Success:
- Dream big as well as set realistic goals. If you’re not use to exercise don’t try to run a marathon right away. Create a step-by-step plan to improve your stamina, strength as well as stability. Too much, too soon can end up causing injuries. Gradually work up to your dream achievement, such as participating within the Senior Olympics or climbing Pikes Peak.
- Exercise daily. Create your own special time for exercise every day. Whether the item’s a morning jog through the neighborhood, a mid-day walk with the dog or an afternoon swim at your local gym, daily exercise is actually much more effective at reaping healthy benefits than the “weekend warrior” approach. Exports recommend 25-30 minutes of moderate to strenuous exercise every day just to maintain your current weight. If you are trying to loose weight, extend your workout time to 60 minutes.
- Be aware of your body. If you feel soreness or a slight achy feeling in your muscles, that will’s OK. Your body is actually responding to a Great workout. Use ice therapy to ease modest aches as well as pains, as well as to reduce inflammation. A few 20-minute sessions which has a cold pack as well as you should be ready for your next daily workout. Never use heat on stressed or strained muscles, as the item will increase pain as well as swelling, slowing recovery time. Heat is actually appropriate to relax tight muscles. If you experience serious problems such as extreme pain, fainting, numbness in arms or legs, or chest pain, seek medical attention immediately.
- Stay well hydrated. Always a consideration for any athlete, dehydration can pose a serious problem in older athletes as aging bodies contain less body water. Sweating as well as exposure to heat can easily deplete the body of fluids. Drink plenty of liquids before, during as well as after your workout.
- Be a health leader! Encourage others through example as well as participation. Be positive as well as motivated. An enthusiastic attitude is actually contagious! the item will also keep you going running through puddles on a rainy day; surviving aching legs on a downhill descent; or arriving at the finish line of your first race!
Keep in mind the words of 0-year old Jack LaLanne, “I work at living, not dying”.
Disclaimer: that will information is actually not intended as a substitute for professional medical treatment or consultation. Always consult with your physician within the event of a serious injury.