Mobility loss

Protect Yourself from Mobility LossMany times you will hear the term active aging as it relates to the senior citizens of today. Active aging means that seniors strive to remain active and strong into their later years to prevent the loss of mobility. Loss of mobility in seniors can drastically change their lifestyles and some might never recover.However, a daily health plan that includes healthy diet and exercises designed to keep joints moving and the mind sharp can help you stay mobile much farther into your senior years than in past decades.Remember the old adage – you snooze, you lose?As we age, we lose flexibility, muscle and bone – and our strength may falter. In other words, as it relates to aging well and keeping active to keep our flexibility – you snooze, you lose. These losses may mean that we also lose mobility and independence and become fragile and at risk for falls and fractures – plus other diseases associated with aging. But, don’t get discouraged about those disheartening facts of getting older just yet.Regular exercise such as strength training, flexibility, aerobics and balance can greatly reduce your risk for mobility loss. Even if you already have a certain amount of mobility loss or health problems, there are things you can do to improve your well-being and your fitness level.Do these exercises several times a weekOlder adults can exercise the rear, lower back and thighs by performing chair squats (holding on to the back of a sturdy chair and squatting, then pull you back up using the chair as support). Standing leg curls can be performed by curling your leg to the back while standing. Raise one leg at a time to the side to strengthen your legs and thighs or stand on your tip-toes to improve strength and build muscles in your calves, ankles and feet. Do these exercises in several repetitions 3 or 4 days per week.Begin exercising slowly and reduce chance of mobility lossIf you’re new to exercise, begin slowly and build your endurance by exercising on a regular basis. If you’re unsure about how to start or which exercises you can do without causing harm to your body, you may want to consult a fitness trainer and let him or her provide the appropriate exercise guidelines for your level of fitness.Cardiovascular exercises, like swimming, rapid walking or jogging, might be beyond your ability at the present time, but rather than spending 30 minutes or an hour at a time at these strenuous exercises, try breaking them up into several 10 minute periods at a time. Even a five minute walk around the house or down the street is better than nothing and can really make a difference in preventing loss of mobility.Just 30 minutes a day prevents mobility lossJust realize that the absolute minimum of aerobic activity to keep you fit and reduce the risk of mobility loss is 30 minutes per day, five days a week. You also need to work strength training into your schedule. The advantage that strength training adds to your overall fitness plan is amazing. You’ll increase muscle mass, become more stable when you stand or walk and simply be more able to perform daily chores.The goal you should have in mind when you exercise to increase your mobility and strength is to become fit rather than frail. Exercise is a way you can push back the aging process and remain young both in mind and body. Retain your strength as you reduce loss of mobility.http://www.eldercarecafe.net/protect-yourself-from-mobility-loss/Senior Health – The Importance of ExerciseThe importance of getting fit and staying fit becomes all the more important as we move into our senior years. When it comes to senior health, risks multiply the older we get because our body doesn’t bounce back the way it used to when we were younger. If we are not physical active or exercising, we are tempting fate and our well-being. Researchers have found through numerous studies that it is more dangerous to our health as seniors to not exercise at all than to only exercise once in a while or too little, even on a daily basis. Health through exercise or some other daily physical activity should be a priority in every senior’s life.If you are using the excuse that you don’t have time or that you are too old, I’ve got news for you. That is not what the experts are saying. The truth is that you are never too old to get the physical activity you need to stay healthy in your later years.Here are just a few of the reasons why senior health activities should be a priority in your life:■Overeating plus lack of physical activity remains an underlying reason for most deaths in the United States.■You will feel younger and more energetic when you exercise.■Regular exercise helps keep such diseases as heart problems and diabetes at bay.■The more active and physically fit you are at any age the more independent you will remain.■Your body will remain more flexible so that you can continue to dress yourself and perform other simple tasks well into your upper years.So, are you ready to start exercising? Here are a few tips to get you started:■Begin by stretching. Stretch your muscles to warm up prior to any workout activity so that you can more freely and not injure yourself.■Start slowly. Don’t feel like you need to run the Boston Marathon the first day. Start slowly and gradually increase the time and intensity to your level of comfort.■Mix activities such as working out or brisk walking with yard work and gardening. Do whatever activities you enjoy and that keep you moving.■Try for at least 30 minutes a day of some form of exercise. If you are breathing harder than normal, then you are probably doing it right.■Use a variety of workout routines. Take a brisk walk, dance, climb the stairs, do aerobics or light weight lifting, swim laps.If you are 60 or older, senior health should be a major concern in your life. You can still reap major benefits by starting an exercise program or routine today. Do something you enjoy, build up slowly, and take time every day to do at least one form of exercise and you will see results much more quickly than you can image. The main point is, get started today!http://www.eldercarecafe.net/senior-health-the-importance-of-exercise/