Senior Fitness – Desirable And Attainable

Senior Fitness
Senior fitness and the benefits of regular exercise are most important to the people who tend to exercise the least - people over 50, and even more so, people over 60. In fact, it's estimated that more than 90% of retirees in the United States get virtually no meaningful exercise, and that more than 50% are totally sedentary.

Being "out of shape" does not mean that you cannot "get in shape". This is true not only for people in their 50's and 60's, but people in their 90's as well. Almost anyone of any age can participate in some type of physical activity, including people with certain medical conditions. Of course, before starting any exercise program, everyone should have a thorough physical and get the go-ahead from his or her physician. 

Exercise can help reduce the risk or postpone the development of arthritis, osteoporosis and heart disease. So, why don't more people over 50 exercise regularly? The excuses range from:
  • feeling too old
  • having a specific medical condition 
  • not having enough time
  • feeling out of place

Small Commitment, Big Payoff

The American College of Sports Medicine (ACSM) now has senior fitness guidelines specific to weight training for people over 50. Because aerobic activity and strength training are each important for health, the ACSM recommends that able adults do both on a regular basis;
  • 20-60 minutes of aerobic activity is advised 3-5 days a week
  • weight training should be done for 20-30 minutes 2-3 times a week
  • also perform stretching exercises a minimum of 2-3 times a week.

Seven recommendations 

It is also recommended for seniors to take the following actions to help maintain good senior fitness:
  1. Check your blood pressure
  2. Keep tabs on cholesterol
  3. Know your glucose
  4. Don't use tobacco
  5. Eat healthy foods
  6. Watch your weight
  7. Avoid excessive alcohol

Common Myths And Other Barriers To Senior Fitness

Many older people believe that exercise is no longer appropriate. Some of the common misconceptions that prompt older people to abandon physical activity include:
  • Older people are frail and physically weak
  • The human body doesn't need as much physical activity as it ages
  • Exercising is hazardous for older people because they may injure themselves
  • Only vigorous and sustained exercise is of any use
Other factors that may contribute to the lack of physical exercise and senior fitness among people over 50 years of age include:
  • A preference for sedentary activities, such as reading and socialising
  • The relatively high cost of some sports
  • Many sports and activities tend to attract young adults, so older people may feel unwelcome
  • The physical fitness marketplace has failed to include and attract older people

Some Cautions

If you experience any of the following symptoms during exercise, stop immediately and rest for 10-15 minutes, and if the symptoms don't subside, contact a doctor:
  • severe shortness of breath
  • coughing, wheezing or difficulty breathing
  • pain, pressure, discomfort or tightness in the chest, especially if it is extending into the neck, jaw, or left arm
  • dizziness, lightheadedness or fainting
  • extreme perspiration
  • severe pain, cramps or muscle aches
  • nausea
  • extreme, prolonged exhaustion or fatigue after exercising

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