Archive for the ‘Health and Fitness Articles From Guest Authors’ Category
Whether you want to admit it or not, you are getting older. We all are. While we may still feel like we are in our 40’s we’re reaching 50, 60, 70 or even older and as we do get older we need to remember that exercise does not stop at 50.
In order for us to live a long and healthier life we need to keep active but we also need to remember that we need to adjust our exercise routines to accommodate changes in our body.
This past summer I turned 64 and although I still feel like I’m in my late 20’s with my outlook on life, my body does occasionally speak back and reminds me to slow down a bit. It also reminds me that whenever I start a new exercise program I need to take it slow and build up over the weeks.
But for many senior citizens, the thought of beginning a new exercise regimen can seem daunting. You may feel tired, depressed – or anxious about moving your body when your mobility could have been compromised over the years.
But what you need to understand is that exercise has the ability to eliminate those issues – all of them! In the very beginning, it might wear you out a bit, but that’s only because people tend to overdo it.
Take it slow and merge into more movement and your energy levels will soar, not diminish. As for depression, well exercise is known to release feel good hormones known as endorphins.
You’ll start to feel better, and the chance to exercise could mean enhancing your social activity (if you want it to). Then there’s anxiety about mobility. You don’t want to start off doing back handstands, but you moving around more and strengthening the core of your body will help, not hurt, your mobility.
Let’s look at some more of the main benefits of exercise as a senior, and get a little more in depth about them so that you can embrace the idea of developing a fitness routine in your golden years.
Did you know that statistically those who use exercise bikes for their fitness workouts are more likely to continue their workouts year after year than any other type of fitness?
The simple exercise bike is one of the most popular pieces of home workout equipment and it comes in a variety of different styles, sizes and prices so everyone can find exactly the one that is right for them.
This is what makes them suitable for so many people. If you have a lot of room you can opt for one of the bigger models. If, however, your space is limited you can opt for a smaller one that can be moved when you are not using it.
A Few of the Benefits Of Using Am Exercise Bike
1. They Are Easy To Use – Most of us learned how to ride a bike when we were little children. That means doing this type of exercise is very easy. Just start pedaling! It is also a very convenient form of exercise as you can do it right in your home. No having to drive across town to the gym.
2. Stationary Bikes are Low Impact and Easy On The Joints – Some exercises can lead to injury because of the impact they have on the joints. That’s not something you have to worry about with a stationary bike. It’s very low impact and therefore very low risk.
Your joints won’t be taking a pounding while you are riding the bike. It’s also easy on your knees which is great for those who have knee problems. Older people who have balance problems can benefit greatly from the stationary bike.
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You have heard it over and over again – we need to exercise and we need to exercise regularly.
However most of us have a hard time thinking up how we can squeeze in 45 minutes at least 3 times a week and that’s just the minimum. Experts state that 45 minutes a day is the way to go. Now where can you find 45 to 60 minutes every day?
What you may not realize is that while you do need a few times of the week where your exercise is continuous and fairly rigorous you can squeeze in 5 minutes here and there and it definitely does add up.
Yes! Experts do agree that even if you move your body in smaller segments you are still getting the benefits of exercising.
Just keep moving!
For example: when you talk on the phone don’t just sit down, move around, bend down, twist and fidget. If so you’ll burn more calories.
Parking your car a bit further away from the entrance to your favorite store at the mall will let you get in a few more minutes of walking. You don’t have to park far away from the entrance of the mall where it may not be safe for a woman alone – just park on the opposite side of the mall. You can still be close to an entrance but you’ll have to walk farther to get to your intended destination.
Did you know that one study found that women who split their exercise into 10-minute increments were more likely to exercise consistently, and lost more weight after 5 months, than women who exercised for 20 to 40 minutes at a time.
In a landmark study conducted at the University of Virginia, exercise physiologist Glenn Gaesser, PhD, asked men and women to complete 15 10-minute exercise routines a week. After just 21 days, the volunteers’ aerobic fitness was equal to that of people 10 to 15 years younger. Their strength, muscular endurance, and flexibility were equal to those of people up to 20 years their junior.
In yet another study, researchers at the Johns Hopkins School of Medicine in Baltimore found that for improving health and fitness in inactive adults, many short bursts of activity are as effective as longer, structured workouts. “It would be useful for people to get out of the all-or-nothing mind-set that unless they exercise for 30 minutes, they’re wasting their time,” says Gaesser.