Get fit and get ready to go this summer. Exercise is essential for healthy aging, helping to boost energy, maintain your independence, and manage symptoms of illness or pain. Exercise is also good for your mind, mood and memory. Whether you are generally healthy or are managing an illness, there are plenty of ways to get more active, improve confidence, and boost your fitness this summer.
There are four building blocks to starting a senior fitness program:
Endurance — Cardio endurance exercise uses large muscle groups in rhythmic motions over a period of time. Cardio workouts get your heart pumping and you may even feel a little short of breath. Cardio includes walking, stair climbing, swimming, hiking, cycling, rowing, tennis and dancing. Cardio exercise promotes independence by improving endurance for daily activities.
Strength — Strength training builds up muscle with repetitive motion using weight or external resistance from body weight, machines, free weights or elastic bands. Strength training helps prevent loss of bone mass, builds muscle, and improves balance — important in staying active and avoiding falls. Power training can improve your speed while crossing the street, for example, or prevent falls by enabling you to react quickly if you start to lose balance.
Flexibility — Flexibility challenges the ability of your body’s joints to move freely through a full range of motion. This can be done through stationary stretches and stretches that involve movement to keep your muscles and joints supple so they are less prone to injury.Yoga is an excellent means of improving flexibility. Flexibility helps your body stay limber and increases your range of movement.
Balance — Good balance helps to maintain standing and stability, whether you’re stationary or moving around.Try yoga,Tai Chi, Qi Gong, and posture exercises to gain confidence with balance and improve your posture and the quality of your walking while reducing your risk of falling and fear of falls.
Walking is a perfect way to start exercising. It requires no equipment aside from a pair of comfortable shoes and can be done anywhere. Senior sports and group fitness classes keep you motivated while also providing a source of fun, stress relief, and a place to meet friends.Water aerobics and water sports are wonderful for seniors because water reduces stress and strain on the body’s joints.Yoga can be adapted to any level. Classes for seniors are available at your YMCA or community center.
Even if you are frail or chair-bound, you can still experience the mind-body benefits of exercise. Chair-bound adults can improve fitness with strength training, flexibility, and even some cardio activities. If being chair-bound has prevented you from trying exercise in the past, take heart knowing that when you become more physically active, the results will amaze you.
The most rewarding part of beginning a fitness routine is feeling the difference it makes in the rest of your life. Even if you begin exercising with a few simple stretches while seated or a short walk around the block, you’ll notice an improvement in how you feel as you go about your day, your summer, and your life.
Dr. Beiro is a board certified, fellowship trained orthopedic surgeon and member of the Human Motion Institute at Raritan Bay Medical Center. He specializes in general orthopedics, sports medicine and joint replacement and has an office in Woodbridge.To make an appointment, call 855-5-MOTION.