Fitness for Aging Adults
Article submitted by Gina Formica, Director of the Becoming Center at Artman, Ambler, PA.
For more information, she can be reached at 215-283-9999.
With the emergence of Baby Boomers into the "aging" cohort, it is assumed that this generation shares some common
features, which includes the desire to continue an active lifestyle, and a desire not just for more longevity but also for a
healthier, disability free life.
Regular exercise is the most important factor in agility and flexibility, and in turn is proven to increase balance, strength,
and decrease falls and loss of mobility. Here are some basic points about individual wellness management for varying levels of
activity and ability.
Helpful Hints:
- Look for opportunities to exercise in your daily activities. Examples could include parking your car away from the entrance of
a building or taking the stairs, not an elevator.
- Choose an exercise you like and stick with it!
- Use the buddy system. Arrange for a friend to meet you.
- Walk, swim, climb, bicycle, dance or fish!
- Join a walking group or local recreation center.
Example of Daily Activities
| Cardio-respiratory |
|
Strength |
|
Flexibility |
| Walking |
|
Chair exercises |
|
Stretching |
| Swimming |
|
Lifting weights or cans |
|
Yoga |
| Dancing |
|
Carrying laundry or groceries |
|
Tai chi |
| Skating |
|
Working in the yard |
|
|
| Hiking |
|
Washing the car |
|
|
| Rolling your wheelchair |
|
Scrubbing the floor |
|
|
Your Daily Exercise Schedule
One of the most common reasons that people stop exercising is a lack of variety in their routine. Here are some ways to change
your daily exercise routine to keep you fit and your routine interesting.
|
|
Flexibility |
|
Cardio-respiratory |
|
Strength |
| Sunday |
|
Stretching |
|
Walk the dog |
|
|
| Monday |
|
Stretching |
|
Dance class |
|
Lift weights (arms) |
| Tuesday |
|
Tai Chi |
|
Walk at the mall or park |
|
Work in the yard |
| Wednesday |
|
Stretching |
|
Gardening |
|
Chair exercises |
| Thursday |
|
Yoga |
|
Walk with a friend |
|
Lift weights (legs) |
| Friday |
|
Stretching |
|
Take an aerobics class at the local community center |
|
Chair exercises |
| Saturday |
|
Stretching |
|
Clean the house |
|
Work in the yard |
Tips for People who are starting an exercise program:
- Start slowly and begin by choosing moderate-intensity activities you enjoy the most. By choosing activities you enjoy, you'll
be more likely to stick with them.
- Gradually build up the time spent doing the activity by adding a few minutes every few days or so until you can comfortably
perform a minimum recommended amount of activity (30 minutes per day).
- As the minimum amount becomes easier, gradually increase either the length of time performing an activity or increase the
intensity of the activity, or both.
- Vary your activities, both for interest and to broaden the range of benefits.
- Acknowledge your strides towards wellness. Good Job
|
