Better Health 25 Eng

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<strong>Better</strong> flexibility and balance. Exercising an individual body part through its full range of motion helps stretch muscles. At the same time, the shifting of weight forward and back improves balance, a benefit that reduces the risk of falls, injuries and muscle pain. Yoga and tai chi are two of the best basic movement exercises. Improved heart and lung function. Aerobic exercise is one of the best ways for seniors to improve the function of their heart and lungs. For maximum results, increase the intensity level of each workout gradually until you reach your target heart rate (THR). For seniors, the target heart rate ranges from 60 to 70 percent of one’s maximum heart rate, a level that is lower than the THR for younger adults. During exercise, try to maintain your THR for about 15 minutes, and include aerobic workouts three times each week, or about every other day. “ Having reduced mobility doesn’t mean you can’t exercise–it’s a good reminder of the need to exercise so you can pursue a happier, healthier senior life.” Target heart rate = Maximum heart rate x 60% or 70% Maximum heart rate = 220 – age “An optimal exercise program encompasses these four categories, giving seniors a full range of benefits to health and physical fitness,” notes Dr. Suthee. Limited-mobility exercises Limited physical mobility doesn’t preclude most seniors from exercising; there are plenty of ways to achieve better health by exercising while seated or lying down. Lessstrenuous exercise is always better than no exercise at all. Seniors still have a great deal of influence over their postretirement health and happiness, beginning with a conscious choice to start living more active lives. Exercise made safer Many seniors worry about exercise jeopardizing their safety and increasing their risk for injuries and accidents. Whatever one’s age, there’s a right way to exercise and a wrong way. Exercising the wrong way causes painful injuries and potential health problems. Before starting any exercise program, be sure to follow these recommendations: Consult your doctor to confirm that it’s safe to start exercising; your doctor can recommend specific exercises best suited to your individual situation while ruling out the presence of any medical problems that may be aggravated by exercise. Build intensity gradually, starting with simple, short exercises that gradually increase endurance until your body can tolerate a 15- to 30-minute workout. Choose proper shoes and wear comfortable but not overly-loose clothing. Exercise in a safe environment; the floor should be flat and firm, and room temperature should be moderate, neither too hot nor too cold. 10 Choose exercises that you find enjoyable and that suit your physical fitness level. Early on, avoid resistance exercises in favor of low-impact activities like walking, cycling and swimming. Keep breathing normally; holding your breath or speeding up your breathing increases peripheral vascular resistance, which forces the heart to work harder and puts you at risk of high blood pressure. Allow sufficient recovery time between workouts. Consider switching to lighter exercises until muscle soreness subsides. Before beginning each workout, always warm up for about ten minutes to stretch your muscles. And don’t end your workout without cooling down for five to ten minutes. This reduces the risk of dizziness and fainting while allowing blood flow to gradually return to its normal rate. Avoid working out when you’re feeling tired. And it’s a good idea to end a workout if you feel overly tired, such as when breathing heavily makes it difficult to speak normally. Stop your workout and get medical help if you experience shortness of breath, chest pain or dizziness.
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Better Health 25 Eng

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