Adding resistance with light weights or elastic bands helps develop muscle mass and upper body strength. Sit (or stand) with feet flat on the floor and hold weights at shoulder height with palms facing forward, then lift the weights above your head. Other beneficial exercises for upper body strength include side arm raises — hold weights at your sides, palms inward, and raise your arms out to the sides — and front arm raises — hold weights at your sides, palms down, and raise arms to shoulder height. Aim for two sets of at least 10 reps for each of these three exercises.
Balance decreases as we age, and consequently, falling is a major concern for the elderly. According to the U.S. Centers for Disease Control and Prevention (CDC), one of every three Americans over the age of 65 falls each year, and among individuals 65-84, falls account for 87% of all fractures and are the second leading cause of spinal cord and brain injury. The good news is that physical activity can improve balance and reduce the risk of falling. The results of a study of 256 older adults (70 to 92 years of age, average age 77) who participated in tai chi for six months found that there were 52% fewer falls in the individuals who did tai chi compared to those who didn't.
Love treadmills? One con, Smith notes, is that a motorized treadmill can do too much of the work for you. You need to elevate the walking surface a few degrees just to match the effort of walking on flat ground. Your fix: Once you can walk on the treadmill comfortably, don’t be afraid to bump up the incline or intensity. Learn how in our beginner’s guide to the treadmill.
Traditional push-ups are a great way to work muscles in the arms, shoulders, and chest; however, they can be difficult to complete correctly. You can modify this exercise and still get health benefits by doing wall push-ups. Face a blank wall while standing about arm’s length away, lean forward, and press your palms flat against the wall. Bend your arms and slowly bring your upper body toward the wall, hold for a moment, and push yourself back until your arms are straight again. Do a set of 10 reps, rest, and repeat another set.
Do you feel an irresistible urge to move your legs that causes you to wake up during the night? Restless leg syndrome (RLS) is a sleep disorder that creates these feelings and can cause significant sleep disturbances. Typically caused by iron deficiency, low dopamine levels, or genetic factors RLS symptoms can be managed with exercise and stretches. Learn more about how you can implement exercises for restless leg syndrome into your daily routine.
Migraine headache is a type of headache associated with a sensitivity to light, smells, or sounds, eye pain, severe pounding on one side of the head, and sometimes nausea and vomiting. The exact cause of migraine headaches is not known. Triggers for migraine headaches include certain foods, stress, hormonal changes, strong stimuli (loud noises), and oversleeping. Treatment guidelines for migraines include medicine, pain management, diet changes, avoiding foods that trigger migraines, staying hydrated, getting adequate sleep, and exercising regularly. Prevention of migraine triggers include getting regular exercise, drinking water daily, reducing stress, and avoiding trigger foods.
Breathing Exercises It is important to think about a few things when performing elderly breathing, especially with exercise, in order to prevent injury and bring oxygen to all our cells. First, do not hold your breath. It is not uncommon for seniors hold their breath when exerting force when exercising. Secondly, correct breathing improves our … Continue reading Elderly Breathing Exercises for Seniors