Kelvin m. Wanjiru

Elderly training workout Being healthy is one of the major components that every human being wants from eating healthy foods to keeping fit physically and exercising. As we grow with age, the more we need to exercise and stay fit to promote a more robust and lengthier life. The world has changed with more and wide array of physical activities from athletics to aerobics without limiting the old age generation of 60’s and above. Older adults require exercising that is different from teenagers or younger adults. This is because some physical activities tend to be inappropriate for them regarding the age factor. The most basic necessity before starting out any work plan is a consultation of a medical expert equipped with information of the person’s medical history because older personnel’s are at a higher possibility of having health complications and diseases such as arthritis, diabetes, and osteoporosis. After this crucial assessment and having authorization, one can start the exercise as planned. Majority of older generation usually has difficulty on where to start, but hopefully, this will provide some general advice for the exercise programs. A reasonable physical exercise of at least 30 minutes being implemented regularly on a weekly routine is advised and though it does not seem it helps. Flexibility and functional movements are also essential and should be included in this exercise plan. One should engage in cardiovascular activity at least for four days in a week and strengthening activity for two days in case of any discomfort or pain the exercise should be stopped immediately, and a medical profession or trainer consulted. Cardiovascular activity should be an integral part of the workout plans, and it’s advised that one should undertake some stretching exercises to warm up before conducting the hard exercise. This minimizes the specific risk of muscle strain and improves flexibility which is essential for older adults. Bouncing and stretching too far is not advised for the elderly as it aggravates the muscles. The best stretching exercises include triceps stretch, seated floor twist, toe touch, standing biceps and the spinal stretch. Engaging in these physical activities that usually increase the rapidness of the heartbeat is hugely recommended as it ensures body stimulation; however, this should not be done immensely to avoid overexertion of the body. The elderly are advised on four cardiovascular days of some great activities to keep them fresh, fun and also without being bored. Activities such as aerobics both aquatic and step, swimming, walking, jogging, biking and rowing machine are more fun and enjoyable for the elderly. The back, shoulders, arms, chest and abdomen muscles should be exercised and for each activity to be done in sets of two between five to ten times. Weight training should however not be done on a daily basis to prevent overexertion and to give the body ample recovery time. To make the exercise enjoyable, it’s advised to do it with friends and family hence the likelihood of partaking it on a regular basis. Don’t allow age determine how you will live your life. Live a healthy and enjoyable lifestyle through working out. All aspects of elderly training Exercise is vital to a person’s health despite their age group. A long time ago, people used to associate fitness training with young people a notion that has led our aging population living a sedentary lifestyle. As a result, many seniors end up experiencing negative impacts associated with not working out such as health complications as well as lack of stability. Getting out of the house and beginning to exercise is one thing but undertaking the right type of exercise is another thing. For seniors, it is highly recommended that you first have a word with your health practitioner to ascertain if you are fit for any new exercise regimen. Once the doctor clears you, try to engage in low-impact exercises as they have numerous benefits such as strengthening your muscle, boosting your confidence, preventing injuries and lowering your blood pressure What many people don’t know is that chair exercise has numerous benefits that aim at keeping your body and mind active. For starters, chair exercise has been acknowledged by fitness experts as it is capable of giving you an excellent body workout. While sited on your chair, you can move in various ways that are impossible if you are riding a bike or running. If you don’t believe this is true, go ahead and try it now. While trying it out, try and identify just how much your body is moving while in an upright manner. Additionally, keep a record of how much your trunk is moving, how much your face and organs are moving or just how much your joints are in motion. Once you keep track of all this, you will defiantly understand just how much chair exercise can be to you as a senior. With chair exercise, you can exercise anytime, anywhere depending on your preference. You can go ahead and exercise while you are in your car and waiting for the traffic to end. What makes chair exercise active for a senior is the fact that you don’t have to strain or use too much energy for you to be fit. Moreover, you can exercise anytime you want and do not have to have a time scheduled. Initially, chair exercise was associated with individuals who could not go to the gym, individuals with a mobility issue, seniors who are too old or individuals who lack the drive to stay active. However, this is just a myth and misconception that diverts people from the real truth. The good news is that all these prominent effects brought about by aging can be mitigated through working out regularly. Exercising has adverse positive effects especially for the elderly as it can increase a person’s mobility, flexibility and improve balance. Additionally, it can help build your bone density and reduce the risk of disabilities or other health complications. Exercising has been known to affect a person’s brain positively as it can help better you sleep capacity. With proper training, you can be assured of living a life free of chronic ailments such as diabetes or heart diseases. A three hour of exercise every week can go a long way in increasing a person’s lifespan by up to thirty percent. If by any chance you plan to see you, great grandchildren, then through exercising will this be possible. Benefits associated with elderly training When we get older, we become sluggish in our daily routines, and this may be because of one or more reason such as poor health, joint pain, and unhealthy body weight. It is then advisable regardless of age one should have an active life to improve on our health, but for the exercises to be of benefits one has to engage in activity acceptable to age and our health. It is recommended that for a senior to have a quality life he/she has to be active to maintain independence, improve memory, manage weight and also protect from illness. Exercising has many benefits for the elderly since it helps to complement the number of years one may live. It also has physical and mental health benefits that enhance their quality of life. Weight management is one of the benefits of exercising, as we continue to age metabolic rate becomes slower hence achieving a healthy body mass becomes a challenge. Regular exercise helps to improve metabolic health thus help build muscles and burn calories. Elderly training also helps in protection from ailments and chronic diseases, an active lifestyle as a senior helps in improving the immune system and digestive functioning. It also impacts on having a better blood pressure level, increases bone density, manages the risk of Alzheimer’s disease, diabetes, obesity, osteoporosis, heart diseases, and some type of cancers. Other benefits of elderly training are improvements in mobility, flexibility, balance, joint health and stability. Exercising increases upper and lower body strength improves flexibility and stance hence reducing the risk of falls, improvement in coordination and balance. It reduces joint pain and eases conditions such as arthritis. There are many mental benefits for elderly persons to engage in training. Regular training has been shown to improve psychological health and comfort. When one participates in an active lifestyle, it helps a person to fall asleep swiftly and also wake up feeling renewed and lively thus having a positive effect on how one sleeps. It also aids in improving self-assurance and boosts mood, since exercising is known to be a stress reliever hence reducing unhappiness, depression or apprehension. Studies have also shown that exercise does lower the risk of having dementia. It also shows that elderly who are active and fitter minimize the risk of having cognitive disorders. Exercising do improve the brains health and boost its functions, the older adults who are active are not prone to memory loss, improve attention capability and response time. It also helps in multitasking and critical thinking, creativity, decision making and learning. Cardiovascular exercises have been shown to enhance brain power since new brain cells, and brain-derived protein is being developed regularly and at a high rate that those who are inactive. As a senior engaging in regular physical activities can be a challenge but to have a quality life in their senior years, one has to be committed to having regular exercises to feel sharp, younger, have good general health and maintain independence. Chair-based exercise and its rules As we begin to age, so does the need to work out increases. Regular exercise has been known to help maintain a person’s independence, increase strength, and boost the energy level as well as reduce the risk of acquiring age-related ailments. As a senior, it is vital that you are aware of the various exercise and fitness tips as this will help reverse multiple symptoms associated with aging. For instance, aging is associated with weak bones and joints resulting in living a sedentary lifestyle, but with proper exercise, your bone density is increased and enhanced. Apart from helping maintain your body strength, exercise has been known to help your mind as well as your memory. There exist various exercises you can implement to help get active, improve your fitness and boost your confidence. One of this exercises that is of great help for individuals with limited mobility or senior is the chair-based exercises. We are all aware of just how essential being physically active can be to everyone though not everyone is capable of undertaking various activities such as cycling or jogging. For individuals who find it hard to conduct these activities, chair-based exercises are the best option for you. What makes chair-based exercises useful for senior citizens is the fact that it can be quickly done by individuals who have trouble waking up or moving about and it can easily be done anywhere. You can do this type of exercise when you are at home or with a small group depending on your preference and daily routine. For it to work, you will have to set realistic goals and manage your time correctly to ascertain your body gets a full body workout. As a beginner, always start slow and with time, increase your time to avoid wearing out your muscles. Still wondering of chair-based exercises are right for you? Here are some of the rules you can follow and then determine if the training is fit for you. When exercising use a sturdy chair to avoid falling. Preferably, the chair should have an armrest where your arms will rest as you exercise. Moreover, this will make you feel comfortable and at ease. Additionally, let your thighs be parallel to the floor anytime you plan on starting the exercise. When exercising, allow the movement of both your legs and arms to be steady to help prevent your muscles and joints from wearing out. It is highly advisable that you move your arms and legs one at a time to ensure equal pressure is asserted to your muscles and joints. As you progress with the exercise, you can merge arm and leg movements in one exercise. However, this is only applicable for individuals who are used to doing this type of exercises and not beginners. When undertaking your arm exercises, always ensure the arms are below your head height as this prevents the heart from working extra hard. If you place your arms above your head, it means your heart will be forced to pump extra hard against gravity, and this might cause breathlessness. How to live an active lifestyle when seated If you are a senior citizen having limited mobility and you are looking to stay active, then chair-based exercise is the one for you. We all know how difficult it can be for some seniors to move around let alone jog or go to the gym. Despite all these disadvantages that are associated with aging, the good news is that you can remain active and benefit from regular exercises. The key to benefiting from regular workouts despite the challenges facing you is to uncover which exercises are safe for you and your body condition. The reason as to why chair exercises are recommended for seniors and individuals with limited mobility is the fact that they can sit in a strong non-slip seat and still get fit. Additionally, chair exercises are ideal for individuals who have minimal balance/stability; those bounded on a wheelchair or individuals who have intense joint problems. With chair exercises, you are assured of improving your strength, blood circulation ad well as your endurance. It can also help in reducing joint problems; boost your self-esteem and minimizing the risk of falls. For a chair exercise to be effective, you have to follow gentle routines that will ensure your tight muscles are loosened up, and your blood is flowing effectively. Your range motion will also be improved and thus make it easier for you to undertake your everyday tasks. When people hear of chair exercise, the first question that comes to their mind is which kind of chair is being used? When it comes to identifying the type of chair to undertake your exercise, you first have to determine a steady base that is safe and secure for all individuals. You have to choose a 4-legged sit that is strong and has a back support as this will provide comfort. However, the chair should not at any instance have arms or should it slide or wobble to avoid injuries while performing any chair-based exercise. Safety and Comfort are always the priority when it comes to chair exercises. Before indulging in this exercise, always ensure you undergo a thorough check-up from your health practitioner to ascertain if the exercise is fit for you and if your body will handle the exercise. As an instructor always ensure your senior citizens do not feel pressured to follow your pace to avoid overworking their muscles and body. They will still acquire numerous benefits even when they go at their own pace regardless of how slow. Allow your seniors to take the entire training session at their own pace as this will make them feel comfortable and confident to do these exercises. So the next time you are at home, and you feel like not going to the gym, go take that chair you have placed in the kitchen and begin doing chair exercises. There are no more excuses for not staying fit as now you can exercise even when you are driving. Do not allow laziness to take over and enslave you to a life full of misery and unhappiness. With chair exercises, you are always bound to feel happy and confident regardless your old age. Chair-based exercises in a nursing home Research shows that residents in nursing homes spend more than seventy percent of their time when woken doing sedentary activities. Most people think that the last thing these residents require is more sitting as they spend most of their time sleeping. However, a chair-based exercise offers a perfect solution for those individuals who are not stable enough or lack enough strength to engage in other physical activities such as walking or swimming. With this in mind, nursing homes ought to incorporate training classes for their senior citizens to ensure that instead of living a sedentary lifestyle, they still get fit through chair exercise. The staff working in nursing home ought to encourage the residents to actively participate in these exercises promising them not to be too vigorous Moreover; the seniors ought to be taught on the benefits associated with chair based exercises as this will motivate them. Here are examples of chair based exercises that any senior can undertake while in a nursing home. Neck stretch In this type of exercise, you are required to sit upright in a firm and armless chair. Slowly, you will begin tilting your head headed for your right shoulder. Do this until you start feeling a stretch. Once you feel a stretch, hold to this position and begin extending your left arm downwards. Once you feel a stretch on the left side of your neck, go back to your initial post and do the same to the other hand. Each side, repeat the process at least five times as this will help prepare your body for any arm exercises you might take. Moreover, it will warm up your neck as well as your traps. Shoulder circles While sitting in an upright position, put your fingertips on your shoulders and begin circling your shoulder forward. Circle your shoulder for fifteen repetitions before reversing the movement. Repeat this procedure for each shoulder for fifteen repetitions for your shoulder muscles to be warmed up. Additionally, this exercise can go a long way as minimizing the risk of strain. Seated Row Seated row is very common and it’s known to help exercise the upper back as well as the chest muscles. In this type of chair exercise, the senior adult is required to sit on the edge of the chair that will help in offering an enhanced range of motion. Later, the older adult needs to hold the arms out toward the front while the elbows are bent and thumbs positioned toward the ceiling. While standing, the spine needs to be kept straight, and the head lifted. The senior adult is to sit and repeat the same procedure almost ten times. Shoulder rolls In this exercise, you will have to sit upright and set your feet flat on the ground. Slowly, shrug the shoulders towards your ears and begin rotating them in a circular motion. A circular motion means you move it down, forward, back and top. When you arrive at the top, slowly reverse the movement to exert equal pressure. Execute ten repetitions in all directions which means, in one session you undertake twenty reps. This exercises will incorporate your traps and shoulders making it easier for you to lift and carry objects while you are conducting your daily activities. Tips on how to do Seated exercise for the elderly One of the most important things every senior should engage in when it comes to improving one's health as well as physical abilities is regular exercise. For many decades, health experts have taken it upon themselves to urge senior adults to regularly workout as this is the only way the number of candles on your birthday will increase. Exercise is predominantly vital for seniors who find it difficult to undertake daily activities such as taking a shower or cooking. There are various exercises a senior can safely perform while he/she is seated which will help improve the muscles as well as the overall wellbeing. Many people in our current society tend to think that the only way you can be fit and stay an active lifestyle is by going to the gym and lifting weights. However, this is not the case as you can still leave an active lifestyle by doing chair exercises which are convenient, practical and fun. Before starting any chair exercise, first have a word with your health care provider to clear you and permit you to undertake the exercise, Moreover, select a sturdy chair while performing the exercise to avoid any damage. When doing seated exercise, always start at the top if you want to exercise your entire body. What makes chair-based exercise useful is the fact that you can exercise and move every part of your body from your neck to your fingers. Moreover, it is easy to perform exercises that focus on your neck and shoulders. Neck circles and tilting your head from one side to another have been The biceps and triceps muscles present on your arms are responsible for helping you carry, lift or push objects. Thus, it is essential always to exercise these muscles to help them become strong known to strengthen the neck muscles as well as improve flexibility and range of motion. On the other hand, rolling your shoulder both forward and backward will play a significant role in strengthening and activating your upper back and shoulder muscles. When turning your shoulder, always ensure you move them in a circular motion. Making it easy for you to move or lift things. Hair-based exercises also focus on strengthening these muscles as they are essential when it comes to carrying out daily activities. You can work your biceps while seated by holding a hand weight in both hands. Begin by bending one of your elbows and moving the weight towards your shoulder. Do this for both arms in an alternate manner to ensure the same pressure is exerted to all arm muscles. Expert in training has emphasized that strength training has the power to improve one’s mobility, fight depression and replace lost muscle. This is the core reason as to why older adults are urged to incorporate strength training in their day to day activities at least twice per week. Depending on your preference and shape of your body, you can opt to exercise up to four times per week to be on the safer side. However, it is essential that you be kind to your joints. Maintaining your core through seated exercises For all individuals of any age, having a strong base is vital as it will assist in improving your balance, make walking more comfortable and enhance your sitting posture. This is far much important for seniors as this means they can stay mobile with ease and they will not depend on people. Moreover, their mobility will be improved as well as their stability meaning the risk of falls is mainly reduced. However, if by any chance you movement becomes limited, worry no more as you can now strengthen your core and keep it toned while you are sitting down. Before beginning any exercise, always warm up for at least five minutes through aerobic activity to prepare your body for the coming exercises. If you aim at exercising the tight muscles on both sides of your body, begin by sitting up straight on a chair and place a giant ball in both your hands. The ball, about the size of a basketball, should be placed in front of your abdomen. The next thing you will do before anything is to bend your elbows making sure your forearms are parallel to your floor. Begin by slowly twisting your upper body and the ball to the right making sure your hips remain in the same position. Rotate the ball slowly to the left to finish one repetition before going to your initial spot. If you aim at keeping your arms and legs in motion while seated, you can choose the elbow-to-knee exercise. To begin, move to the front edge of your armless chair while sitting in a straight up position. Lift up your right arm upward toward the ceiling like you are asking a question. Later, lift your left knee while lowering your right arm letting it descends to touch your left knee. Go back to the initial position while your hand is raised to finish one repetition. You can also perform toe-tapping exercises, which focuses on your abs, while you’re still seated. While doing this exercise, you will be required to take a ball similar to that you used for chair twists and place it on your feet. Place your right foot on top of the ball and press it down ensuring you put as much weight as possible on the ball. If it’s okay with you, you can raise your left foot off the ground and try to maintain balance for up to four seconds. Once this is done, repeat the same procedure now with the left foot on top of the ball. You can also sit on the floor and execute a sit-back exercise that aims at strengthening your abs as well as your lower back which consists of the core. For the sit-back exercise to work, you will have to bend your knees while you are seated upright. Then, let your arms be crossed in front of your chest and begin leaning back as far as possible while the hips remain in a constant position. For you to finish one repetition go back to your initial post. Easy exercises that will help maintain your core Commonly identified as the body’s powerhouse, the core can be found between a person’s chest and pelvis. It is known to contain muscles that help stabilize, move and sustain your spine. Apart from the spine, it helps the rectus abdominals, multifold and not forgetting the erector spine. This only means that just like other muscles in the body, the core needs to be exercised and taken care. Wondering what to do? Worry no more as there are exercises you can undertake even as an elderly that will help strengthen your core without any difficulties. As we know, a string core helps ease our day to day activities, lessens any lower back pain and improves your balance as well as your posture. Here are some of the exercises you can undertake that will help better your core regardless of your old age. Staying straight as a plank Both the front and side plank have been known to strengthen your core through motionless holds profoundly. In most instances, the front plank focuses on your rectus abdominals that is located at the front of your waist while the side plank focuses on your obliques which are located at the side of your abdomen. When doing the front plank, you will be required to face down and stay straight like a plank while clutching your body up using your ties and forearms. While in the position, avoid bending your back or lifting your hips up. The whole intention is for you to say still while holding that position for as long as you can. When doing a side plank, you will face sideways and using your forearms and the side of your foot, hold your body up. As a beginner, you can begin with a one-minute static hold and work your way up to even ten minutes. You can do the planks on your knees to make it easier and comfortable. Acting like a bridge A floor bridge can help in exercising your erector spine as well as your lower back. Moreover, it helps stabilize your entire body through engaging your legs, abs as well as your butt. This type of exercises is done while you’re facing up on the floor with the knees bent and feet flat. The next step is to squeeze your buttocks and raise your hips as well as your back till your body correctly aligns from knees to shoulder. During the entire workout session, always keep your back straight. With time, you can increase your time limit while holding this stationary position. To challenge yourself, you can always raise one foot from the floor and perform a one-legged bridge. At all times, never overwork your body as this might cause muscle rapture. Always start slow and increase your time as your body gets the hang of the exercise. If by any chance you begin feeling pain, stop exercising and give your body time to rest. If the pain persists, seek medical attention to ascertain what the problem might be. Never forget to stretch before and after exercising to allow your muscles to relax. Ways to better your core as a senior citizen. As you begin aging, so does your muscles and this results in muscle strength and elasticity making it hard to undertake daily activities such as walking. This is the reason why health experts urge senior citizens to regularly exercise to help make their muscles strong as well as their core. Strengthening your core means excellent balance, amplified postural stability and minimal risk of falls. As a senior citizen, these are the common issues you face day in day out, and that is why you should try core strengthening exercises. However, if you suffer from chronic ailments you are a beginner or injured, speak to your physician first before undertaking these core strengthening exercises to avoid further damage and injuries. Seated side bends This type of exercise is valid even for seniors who are wheelchair users or have limited mobility as it requires you to sit down. For your to execute this exercise, you are required to sit up straight ensuring your spine is also straight. Let your abdominal muscles be supported by moving your belly buttock towards the spine. Go ahead and extend your arms overhead making sure your upper chest and spine are curled towards the right. Through the whole exercise, make sure your left buttock stays grounded to the chair. Hold this position for one or two counts before returning to your initial position and switching sides. To make the exercise challenging, you can hold a dumbbell at chest height, and this will help add more resistance. Locust Pose The locust pose is a yoga pose that needs to be performed when you are down on the floor. If by any chance it becomes challenging for you to lie on the floor, you can go ahead and rest on a bed instead. Make sure you lie on your front ensuring the front of your forehead is direct in the floor. The tops of your feet need to be pressed on the bed or floor. Next, expand your arms out while your body is straight on the floor to help in stabilizing your lower abdominals as well as your pelvis. Later, making use of your core muscle strength boosts your shoulders and upper chest as high as you can. Stay in this position up to two counts before releasing your body and going back to your initial position. Things to remember When undertaking these exercises, always remember to pull your belly bottom in the direction of your spine. This will not only help engage your transverse abdominal but also assist in aligning your body correctly thus benefiting from the exercise. Anytime you feel a contraction in your transverse abdominal, stop the exercise at once and rest. Do not overwork your core but rather, exercise your core on non-consecutive days to give your muscles time to relax between exercises. As a beginner start slow and with time, build up your strength and resistance. This is the only way you will enjoy more of the benefits associated with core-strengthening exercises. Do not forget to consult your doctor before starting the exercise and even in the middle of the workout program to check your body status.