#Seniors Health And Fitness

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Fitness for seniors

As we age, our bodies start to experience more health problems and get weaker. But that doesn't mean that senior citizens need to sit still.

In fact, staying active and fit is one of the best things they can do for their physical, emotional, and mental health. Many senior citizens may think that they're too old or too frail to exercise, but that's not the case. There are many low-impact activities that are specifically designed for seniors, such as walking, water aerobics, chair yoga, and tai chi.

These exercises can help improve mobility, flexibility, and balance, reduce pain and stiffness, and prevent falls. One of the best benefits of fitness for seniors is that it can help prevent and manage chronic diseases such as arthritis, diabetes, and heart disease.

Exercise can also improve mental health by reducing stress, anxiety, and depression, and boosting mood and self-esteem. But where should seniors start? Before starting any fitness program, seniors should consult with their doctor to ensure that they are healthy enough for exercise. They should also start slowly and gradually build up their endurance and strength. It's also important to stay hydrated and stop any exercise that causes pain or discomfort.

Seniors can also benefit from working with a personal trainer or joining a senior fitness class. A personal trainer can create a customized workout plan that fits their specific needs and goals, while a fitness class can provide a supportive and social environment that encourages regular exercise.

In addition to exercise, seniors should also focus on a healthy diet and getting enough sleep. Eating a balanced diet that includes plenty of fruits, vegetables, lean protein, and whole grains can provide the nutrients needed to fuel the body and reduce the risk of chronic diseases. Getting enough sleep can help seniors feel rested, energized, and ready to tackle their daily workouts.

In conclusion, staying fit and active is essential for seniors to maintain their physical, emotional, and mental health. With the right exercise program, seniors can improve their mobility, flexibility, and balance, prevent and manage chronic diseases, and boost their mood and self-esteem. So if you're a senior or know someone who is, encourage them to start moving and enjoy all the benefits that fitness has to offer.

[nancylfitness]

Carpel Tunnel Syndrome & Exercises

Carpal tunnel syndrome (CTS) is a condition where a nerve (median nerve) in the wrist/hand becomes squeezed/compressed. CTS can be caused by repetitive movements and inflammation. As a result, numbness/tingling/weakness, and pain may occur in the hand and forearm. If pressure on the median nerve continues, however, it can lead to nerve damage and worsening symptoms.

Initially, symptoms can come and go. If it worsens, symptoms may occur more frequently and/or last longer.

Early on, symptoms may be eased by working to reduce the daily stress on the hands/wrists, and by doing stretches and simple exercises. Home care includes wearing a wrist splint, icing the wrist, and avoiding activities that may be causing the issue:

Minimize repetitive hand movements.

Alternate activities reducing strain on hands and wrists.

Keep wrists straight or in neutral position.

Avoid holding an object the same way for too long.

Keep forearms level with work surface while using the computer.

Wear a splint while sleeping to keep wrist straight.

Foods may work to accelerate healing and recovery. Anti-oxidant-rich foods like red bell peppers, carrots and leafy greens have essential nutrients that help alleviate pain from CTS. Spinach, rich in vitamin B6, is an analgesic that may also help relieve pain. Salmon, walnuts, pineapple and turmeric are also good choices.

If the CTS worsens over time and symptoms interfere with day to day activities and sleep, see your health care provider. Permanent nerve and muscle damage can occur without treatment. Also, symptoms of CTS can be similar to other medical conditions. To ensure that the symptoms are not manifestations of a different problem see a health care provider for diagnosis.

Exercises may help mild to moderate symptoms when combined with other treatments. CTS exercises work to strengthen the wrist, hands, arms and shoulders.

These exercises may not be easy at first, but they shouldn’t be painful. If they hurt, back off or stop completely and let your health care provider know. If you’re unsure about whether to do these exercises, ask your doctor. A hand therapist may also help.

Wrist Flexor Exercises:

With elbow straight and palm down, grasp fingers with other hand and slowly bend wrist backward.

Hold for 10 to 20 seconds.

Repeat on other hand.

With elbow straight and palm up, grasp fingers with other hand and slowly bend wrist backward..

Hold for 10 to 20 seconds.

Repeat on other hand.

With elbow straight and palm down, place other hand with thumb on underside of wrist and fingers on back of hand.

Slowly bend wrist down until stretch is felt on top of the forearm.

Hold for 10 to 20 seconds.

Repeat on other hand.

Sit with elbows on a table and palms together.

Slowly lower wrists to table. Keep palms together throughout the stretch.

Hold for 10 to 20 seconds.

Rest. Repeat.

Dynamic Mobility – Median Nerve Exercises:

With palms together move hands in an imaginary S from head to waist.

Keep shoulders down.

Repeat.

Stand with right arm slightly out from side.

Depress shoulder.

Repeat on other side. 

Finger Flexion Exercise:

To bend fingers of right hand, start with knuckles furthest from palm, slowly make a fist.

Hold 10 seconds.

Relax.

Straighten fingers as far as possible.

Repeat on other hand.

[discoverybody]

Different Types Of Walking Recommended For Seniors

Before we get into the various types of walking workouts, let's discuss the benefits of walking for seniors. Walking has several benefits that improve overall health and enjoyment of life. Walking, for instance, strengthens the heart and improves cardiovascular health. It enhances blood circulation, lowers blood pressure, and reduces the likelihood of cardiovascular disease and stroke.

Second, walking is an effective way to burn calories and maintain a healthy weight. Walking on a daily basis can help seniors manage their weight and avoid obesity-related health issues including diabetes and joint difficulties. Walking also helps to strengthen muscles and bones, which is vital for maintaining flexibility and coordination while also minimizing the chance of falling.

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Tucson Corrective Exercise, TCE, employs multiple geriatric fitness trainers and helps hundreds of seniors in the Tucson area live more active lives. Although TCE provides training for all levels of senior fitness, the heart of their work lies within the disabled population. TCE specializes in working with geriatrics that have been diagnosed with some of the most difficult conditions to live with. Parkinson’s Disease, stroke, Alzheimer’s, diabetes, and fragile x are just a few of the conditions they work with everyday.

Learn more at TucsonCorrectiveExercise.com

[shoutyourporpoise]

Actually WAIT something else just clicked for me I was like. SOUNDLY scolded for gaining the freshman 25 in undergrad and I’m not gonna claim I was eating super healthy bc I was not but it was treated as though it was due to a singular lack of self control on my part when like. I had JUST finished my arangetram in senior year when the only requirement was for me not to tank my grades???

I had just spent a whole year doing intense physical exercise practically every day and eating like an athlete only to go to undergrad where I was definitely not doing classical dance? And the veg options were VERY largely carb and cheese based and I was still trying to be veg so it was either eat unhealthy or hit the bottom of my checking account every month (also scolded).

Like I was doing taekwondo and yoga and swimming but of COURSE I was gonna gain a certain amount of weight bc the size I was for the year prior was like. The size a person would be at peak physical activity, not the size they’d be living the fairly sedentary life of a student.

[murderousink23]

05/31/2023 is World Otter Day 🌏, National Macaroon Day 🇺🇲, National Save Your Hearing Day 👂🇺🇲, National Speak in Sentences Day 🇺🇲, National Senior Health and Fitness Day 🇺🇲, National Flip Flop Day 🇺🇲, World No Tobacco Day 🚭🇺🇳

[generalbytes]

THERE’S no age limit for yoga.

Children can start at age five and some will enjoy it so much they continue through adulthood, and then as senior citizens for as long as their bodies and health permit.

But what about those no longer in the first flush of youth who decide to take it up for the first time?

Comments : You are right @Joe Ricotta @Steven Thomson…. "Yoga can be just as effective as weights when it comes to building a stronger, more impressive physique," Yet experts agree that whether yoga can be your sole form of strenth training depends on your goals.

[bob3160]

Senior Matters - Matter - Staying Physically Active

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10 Minute Senior Seated Chair Workout on The Cruise | Sit Exercise Get Fit | Chair Fitness [Video]

[bridgetocare-blog]

How can seniors look after their skin while travelling?

It’s important to look after your skin at every age. But, as you progress through life, your skincare needs may change slightly.

[courtyard01]

Exercising the brain is just as important as physical fitness, especially for seniors. This blog from the Center for Healthy Aging explores the best ways to keep the mind active as we age. Discover brain exercises that boost memory, cognitive function, and mental well-being. Stay sharp and improve your quality of life through these fun and effective mental workouts!

[dynamichealthinsights]

Nurturing Your Joints: A Comprehensive Guide to Low-Impact Workouts for Lifelong Mobility

In the intricate symphony of our bodies, joints play the role of silent conductors, orchestrating every move we make. They grant us the freedom to dance, embrace loved ones, and explore the world around us. However, the passage of time, injuries, or conditions like arthritis can sometimes disrupt this harmonious flow. Low-impact workouts emerge as a gentle yet powerful solution, offering a…