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This Week ’s doubt : I’ve been told I should exercise more , but I ’m afraid that at my years ( 73 ) I might damage something . Am I safe as a sofa potato ?
All the current scientific grounds shows that geezers should exercise , even though many older people think it could harm them . discipline after field of study demonstrates that senior hurt their wellness a lot more by being sedentary .
If you ’re inactive , you deteriorate . Physical activity can help reestablish your capacity . Most older adult , disregarding of historic period or condition , will benefit from increase physical bodily process to a temperate level .
monition : If you want to begin a new exercise political program , you should consult your medico and quest a lean of exercises that are best for your age and physical condition .
Four types of recitation are important for your health . These are exercise for strength , balance wheel , stretch and survival .
intensity level exercise build muscle and raise your metabolism . Doing these use will help to keep your weight down .
Balance exercises assist preclude falls and , therefore , will keep you from breaking yourself and losing your independency . Each class , U.S. infirmary have 300,000 admissions for broken hip joint ; many of them are the result of waterfall .
Stretching practice session give you more exemption of movement . And endurance exercises elevate your pulsation and respiration .
Here are 10 tips to make any recitation program good :
1 . ) Do n’t harbour your breathing time during strength exercises . This could affect your blood pressure level . 2 . ) When lifting weightiness , use smooth , steady movements . Breathe out as you lift or crusade a weight , and emit in as you unlax . 3 . ) Avoid jerk or thrusting movements . 4 . ) head off locking the roast of your arm and pegleg into a strained stance . 5 . ) Some soreness and slight fatigue are normal after muscle - build physical exercise . Exhaustion , sore joints , and irritating muscle pulls are not normal . 6 . ) Always warm up up before stretching physical exercise . 7 . ) stretch should never make pain , especially joint pain . 8 . ) Never bounce into a stretch ; make dull regular motion instead . 9 . ) To preclude accidental injury , use safety equipment equipment such as helmets for biking . 10 . ) You should be able to blab during endurance employment .
measure your advancement can motivate you . screen yourself before starting to exercise to get a baseline score . screen and immortalize your scores each month . The fall out are some trial you could apply , if your medico approves .
For survival , see how far you’re able to walk in incisively six second . For lower - consistency strength , time yourself as you walk up a flight of stairs as tight as you’re able to safely . For upper - dead body enduringness , record how much weighting you lift and how many time you snarf that weight . For balance , sentence yourself as you stomach on one ft , without backup , for as long as potential . Have someone stand near you in case you lose your symmetry . iterate the test while standing on the other foundation .
Remember , above all , exercise should make you palpate better .
The Healthy Geezer column release each Monday on LiveScience . If you would care to ask a question , please indite fred@healthygeezer.com . © 2009 by Fred Cicetti .
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