In generations past, exercise was believed to be mostly for the younger set. It was even believed that older people couldn't increase muscle mass or strength if they wanted to. Studies at Harvard and elsewhere have now firmly put that myth to rest.
Exercise for the over-50 crowd is decidedly healthy. As people age, several changes occur that exercise can help slow or reverse. Metabolism slows, leading to increased fat accumulation. Artery passageways often narrow, leading to higher blood pressure and lowered flow. Bones become thinner and more porous, a condition known as osteoporosis. Muscles and skin lose tone.
Those effects can be retarded or even turned back to a degree with regular, age-appropriate exercise. The American College of Sports Medicine suggests 15-60 minutes of aerobic (oxygen-enhancing) exercise a few days per week.
During the workout, it is safe to increase the heart rate anywhere from 60%o 90% the safe maximum level, which is calculated by subtracting your present age from 220 beats per minute. This can be achieved by a good cardiovascular session, which could be anything from brisk walking for half an hour, three 10-minute walks per day, or slowly doing jumping jacks, gently jogging in place, dancing, or swimming.
Strength-building exercises help keep the muscles toned and keep weight and blood sugar levels at appropriate levels. Balance exercises can help build good leg muscles, leading to better support for joints and less likelihood of a fall. (The National Institutes of Health report 300,000 hospital admissions per year for broken hips, many of them from seniors falling.)
It is recommended that in order to keep the muscles flexible for movement and the joints lubricated, the elderly also do a couple of static and dynamic stretches during their workouts. This improves their ability to balance themselves, but also to make it easier for them to move freely. This will, on the overall, reduce the amount of pain they experience as they go about their daily activities.
Endurance exercises help keep the heart and lungs healthy as well as keeping muscles toned, joints moving freely and other body systems functioning well. A slightly higher metabolic rate stimulates a variety of organs to produce needed biochemicals. The human body functions better, longer when it is subject to mild activity than when sedentary for long periods.
All these activities help raise the onset age of osteoporosis and to minimize its effects after it begins. Non-insulin dependent diabetes mellitus is less likely for the physically active. Certain forms of heart disease are less likely for those who exercise moderately later in life.
There is ample evidence that moderate, regular exercise helps the psychology as well. It can decrease the severity of depression and heighten mood. The social aspects can help with the isolation that older people sometimes feel, especially as friends and loved ones are no longer part of their lives.
Before beginning any sort of exercise regimen, older people should seek the advice of both their doctors and a trained exercise trainer. This can ensure that they are going about exercising the right way.
If you suffer from any particular medical conditions, talk to your doctor to ensure that you engage in an exercise routine that is right for you.
Exercise for the over-50 crowd is decidedly healthy. As people age, several changes occur that exercise can help slow or reverse. Metabolism slows, leading to increased fat accumulation. Artery passageways often narrow, leading to higher blood pressure and lowered flow. Bones become thinner and more porous, a condition known as osteoporosis. Muscles and skin lose tone.
Those effects can be retarded or even turned back to a degree with regular, age-appropriate exercise. The American College of Sports Medicine suggests 15-60 minutes of aerobic (oxygen-enhancing) exercise a few days per week.
During the workout, it is safe to increase the heart rate anywhere from 60%o 90% the safe maximum level, which is calculated by subtracting your present age from 220 beats per minute. This can be achieved by a good cardiovascular session, which could be anything from brisk walking for half an hour, three 10-minute walks per day, or slowly doing jumping jacks, gently jogging in place, dancing, or swimming.
Strength-building exercises help keep the muscles toned and keep weight and blood sugar levels at appropriate levels. Balance exercises can help build good leg muscles, leading to better support for joints and less likelihood of a fall. (The National Institutes of Health report 300,000 hospital admissions per year for broken hips, many of them from seniors falling.)
It is recommended that in order to keep the muscles flexible for movement and the joints lubricated, the elderly also do a couple of static and dynamic stretches during their workouts. This improves their ability to balance themselves, but also to make it easier for them to move freely. This will, on the overall, reduce the amount of pain they experience as they go about their daily activities.
Endurance exercises help keep the heart and lungs healthy as well as keeping muscles toned, joints moving freely and other body systems functioning well. A slightly higher metabolic rate stimulates a variety of organs to produce needed biochemicals. The human body functions better, longer when it is subject to mild activity than when sedentary for long periods.
All these activities help raise the onset age of osteoporosis and to minimize its effects after it begins. Non-insulin dependent diabetes mellitus is less likely for the physically active. Certain forms of heart disease are less likely for those who exercise moderately later in life.
There is ample evidence that moderate, regular exercise helps the psychology as well. It can decrease the severity of depression and heighten mood. The social aspects can help with the isolation that older people sometimes feel, especially as friends and loved ones are no longer part of their lives.
Before beginning any sort of exercise regimen, older people should seek the advice of both their doctors and a trained exercise trainer. This can ensure that they are going about exercising the right way.
If you suffer from any particular medical conditions, talk to your doctor to ensure that you engage in an exercise routine that is right for you.
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As you can see, there are different fitness workouts available. EEach of them has their own pros and cons. Click to visit http://www.homefitnessinsider.com to find out more and learn how health and fitness are related.
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