Nobody denies getting older changes your body and endurance. However, everyone benefits from physical exercises. Exercise not only helps the body and fitness but also helps improve your mood, protects against disease and lowers the chance of injury. Aim for 30 minutes of cardio exercise each day. Here are some suggestions.
No matter your age walking is one of the best all-round exercises. It strengthens leg muscles and through the movement and massaging action on your veins as your walk this improves blood flow throughout the body. Walking has a low rate of injury. Don't over exert yourself but move at a brisk pace if you are able that will make your heart beat faster, holding your back straight if you can. Breathe deeply to ensure you get enough oxygen. Why not use a step counter and try to build up if you can to up to 10,000 steps each day.
Power Walking or Jogging
Power walking and jogging are excellent activities for seniors, helping to improve blood flow and keep the heart rate up. If you are up to a little more than just walking give this a go. Start with just five minutes of power walking or jogging, and slowly build up to 30 minutes if you are able. Power walking gives you more of a moderate level of activity, while jogging is a more vigorous level. Warm up with a few stretches beforehand and make sure you drink plenty of water before, after and during your activity
Swimming offers cardiovascular benefits with low impact. As above start with just 5 minutes of swimming and if you can build up to 30 minutes a day. Keep in mind that you should do more than 10 minutes at a time. Less than this won't give you the heart and lung benefits desired
Tennis is not only a great social activity but great for increasing the heart rate. Make tennis a part of your weekly routine. If you don't know anyone to play with there's bound to be a local club close by you can join where you can also make a whole new set of friends! Again build up if you aren't used to exercise and make sure you breathe deeply. Rest whenever you have to, we're sure your new friends will understand as you build up your fitness.
So head out and enjoy! Let us know your favourite cardio activity ...
It's summer, the weather is glorious and whatever your age you should be out and about and enjoying life but sometimes its all too easy to make an excuse so here are 5 myths about exercising for those a little older that just hold it!
Myth 1: There’s no point to exercising. I’m going to get old anyway.
Fact: Exercise and strength training helps you look and feel younger and stay active longer. Regular physical activity lowers your risk for a variety of conditions, including Alzheimer’s and dementia, heart disease, diabetes, colon cancer, high blood pressure, and obesity.
Myth 2: Elderly people shouldn’t exercise. They should save their strength and rest.
Fact: Research shows that a sedentary lifestyle is unhealthy for the elderly. Period. Inactivity often causes seniors to lose the ability to do things on their own and can lead to more hospitalizations, doctor visits, and use of medicines for illnesses.
Myth 3: Exercise puts me at risk of falling down.
Fact: Regular exercise, by building strength and stamina, prevents loss of bone mass and improves balance, actually reducing your risk of falling.
Myth 4: It’s too late. I’m already too old to start exercising
Fact: You’re never too old to exercise! If you’ve never exercised before, or it’s been a while, start with light walking and other gentle activities.
Myth 5: I’m disabled. I can’t exercise sitting down.
Fact: Chair-bound people face special challenges but can lift light weights, stretch, and do chair aerobics to increase range of motion, improve muscle tone, and promote cardiovascular health.
OK so summer's been a bit slow in coming this year but we are still having hot spells and the real heat is still on it's way (according to the weather man!). Health and how it is affected by heat should be a consideration for all ages, particularly those a little older who are more prone to heat related diseases so here are a few tips to help beat the heat:
Keep hydrating: Have plenty of water intake, have at least 4 and if you can up to 8 glasses of water a day even if you aren’t feeling particularly thirsty. Minimize alcohol and caffeinated drink intake. Eating fresh fruits and vegetables can also help hydrate the body. You know if you have enough hydration as your urine will be clear in colour.
Avoid too much sun: Use sunblock with at least SPF 15 or higher when going outdoors especially for prolonged length of time, even on cloudy or hazy days.
Wear cool clothing: Light coloured and loose lightweight clothing can help normalise the body temperature.
Reduce strenous activities: When the heat rises stay in cooler places such as air-conditioned rooms and lessen particular strenous, physical activities.
Icecream: If you are feeling like the body temperature is rising or high enjoy a cool treat like ice creams, popsicles or frozen drinks. These help reduce the body temperature and it’s always good to have an excuse to enjoy an icecream!
Find Shade: If you are heading out with a group and know you will be outdoors make sure there will be areas with cool shade and ventilation such as gazebos or shaded trees. If you aren’t sure ask, or bring along a beach umberella which you can sit under.
Have support: If you live alone make sure you have someone to check on you regularly particularly when the weather is very hot (or cold)
Be aware of medication: Particular medications can have side effects of fluid and electrolyte loss which can accelerate dehydration when the body temperature rises. Also some medications, particularly antibiotics and diuretics, can block the body's natural ability to cope with the sun and heat. Also if you are on a low carb diet, make sure to drink plenty of fluids, as the additional proteins in this diet can cause the body to heat up more quickly.
Be aware: If you feel signs of heat exhaustion or dehydration such as weakness, nausea, no or heavy sweating, rapid pulse, and/or fainting, let someone know, move immediately to the nearest cool shade and get ventilation and hydrate with cool drinks or water. If you can get hold of something cool such as a cold compress or perhaps a wet towel if on the beach or by a pool and if necessary don’t hesitate to call for medical assistance.
We thought we'd bring you some advice on how to detect alzheimer's. We do not claim to be experts so we have to thank and acknowledge www.alz.org for this information which we hope you find useful ...
Alzheimer’s is a condition that can creep up on anyone but how can you tell if day to day incidents you do are early signs or just typical age-related changes. Here are ten signs you can look out for.
Memory Loss that disrupts daily life - One of the most common signs of Alzheimer's is memory loss, especially forgetting recently learned information. Others include forgetting important dates or events; asking for the same information over and over; increasingly needing to rely on memory aides (e.g., reminder notes or electronic devices) or family members for things they used to handle on their own.
What's a typical age-related change? Sometimes forgetting names or appointments, but remembering them later
Challenges in planning or solving problems - Some people may experience changes in their ability to develop and follow a plan or work with numbers. They may have trouble following a familiar recipe or keeping track of monthly bills. They may have difficulty concentrating and take much longer to do things than they did before.
What's a typical age-related change? Making occasional errors when balancing accounts.
Difficulty completing familiar tasks at home, at work or at leisure - People with Alzheimer's often find it hard to complete daily tasks. Sometimes, people may have trouble driving to a familiar location, managing a budget at work or remembering the rules of a favourite game.
What's a typical age-related change? Occasionally needing help to use the settings on a microwave or to record a television show.
Confusion with Time or Place - People with Alzheimer's can lose track of dates, seasons and the passage of time. They may have trouble understanding something if it is not happening immediately. Sometimes they may forget where they are or how they got there.
What's a typical age-related change? Getting confused about the day of the week but figuring it out later.
Trouble understanding visual images and spatial relationships - For some people, having vision problems is a sign of Alzheimer's. They may have difficulty reading, judging distance and determining colour or contrast, which may cause problems with driving.
What's a typical age-related change? Vision changes related to cataracts.
New problems with words in speaking or writing - People with Alzheimer's may have trouble following or joining a conversation. They may stop in the middle of a conversation and have no idea how to continue or they may repeat themselves. They may struggle with vocabulary, have problems finding the right word or call things by the wrong name (e.g., calling a "watch" a "hand-clock").
What's a typical age-related change? Sometimes having trouble finding the right word.
Misplacing things and losing the ability to retrace steps - A person with Alzheimer's disease may put things in unusual places. They may lose things and be unable to go back over their steps to find them again. Sometimes, they may accuse others of stealing. This may occur more frequently over time.
What's a typical age-related change? Misplacing things from time to time and retracing steps to find them.
Decreased or poor judgment - People with Alzheimer's may experience changes in judgment or decision-making. For example, they may use poor judgment when dealing with money, giving large amounts to telemarketers. They may pay less attention to grooming or keeping themselves clean.
What's a typical age-related change? Making a bad decision once in a while.
Withdrawal from work or social activities - A person with Alzheimer's may start to remove themselves from hobbies, social activities, work projects or sports. They may have trouble keeping up with a favorite sports team or remembering how to complete a favorite hobby. They may also avoid being social because of the changes they have experienced.
What's a typical age-related change? Sometimes feeling weary of work, family and social obligations
Changes in mood and personality - The mood and personalities of people with Alzheimer's can change. They can become confused, suspicious, depressed, fearful or anxious. They may be easily upset at home, at work, with friends or in places where they are out of their comfort zone.
What's a typical age-related change? Developing very specific ways of doing things and becoming irritable when a routine is disrupted.
Just letting you know we are taking a break over the Christmas and New Year holidays and will be back refreshed and with lots of great advice and articles from 9 January. In the meantime we wish you all a very Merry Christmas and Happy New Year. Enjoy your holidays, relax, spend time with families and if you are heading away have safe travels!
Our passion is to support those older folk in our community by providing information and advice and we just love your feedback on this too!
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