Senior fitness
Hello, old people!
We won’t let creaky joints discourage us from staying active because it helps us have a longer and healthier life. It also boosts our brain health since cognitive functions tend to slow down as we get older.
Sports medicine practitioners say that light cardiovascular activities like swimming, walking, jogging and bicycling are beneficial for seniors as muscles will remain stronger, heart and lung functions healthier as well as boosting our brain power. At least 30 minutes of exercise a day, 5 times a week is recommended, with a pace moderate enough to allow us to talk but not sing.
As we age, we need to exercise safely. Strength and conditioning coaches strongly advise that before older people get into any activity, there is a need to have our doctor’s ok and to choose activities that will be gentler on our joints.
Activities that involve jumping are discouraged as it adds more strain to our already stiff and probably arthritic knees, ankles and hips. The risk of falling is more common as we age and it will be doubled with these activities. If we love to play basketball, just let the younger guys run and jump, we’ll just wait on the corner for the ball to get to us and let our inner Stephen Curry do the rest.
It is advised to do a few minutes of stretching exercises before and after any activity. Do stretches for upper and lower bodies, neck and back to loosen muscles. Stretching make us more flexible and thus minimize the risk of injuries and joint pains. Good form and technique is suggested when we start with a new activity. Proper form prevents us from getting injured.
Go slow and easy and build up over time. If we’re doing resistance training, go with light weights and as we gain strength, gradually increase the weight. Likewise, if we do walking, jogging or biking, begin with short distances and as we improve our stamina, we can increase our distance and time.
We are more susceptible to viral infections so if we feel like we have flu symptoms or some other ailment, don’t do any activity until such time that we feel better. No pain, no gain does not hold true for us older people. If we feel pain, stop. There’s a need to visit the doctor if we feel nauseated, have chest pains, dizzy spells or shortness of breath. Even Superman needs to recharge. A good rest makes us recover faster.
Good athletic shoes are a must and it suggested that we use those with arch support, are flexible and have an extra grip. An elevated and cushioned heel is also recommended. Consider the weather, the reason is obvious.
Getting old is real but “tiniguwang” is not the key. It’s never too late to start. Getting fit in our advanced years will keep us healthy. As they say, getting senior and loving it. Especially with the 20% discounts.
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