Do you get enough physical activity?

Do you get enough physical activity?

As we age it is important to keep our bodies not only limber, but strong! Getting a regular amount of physical activity is one of the most important things you can do for your health. Regular exercise lowers our levels of stress, reduces the risk of heart disease, high blood pressure, and Alzheimer’s. Yet, how much exercise is enough? According to The American College of Sports Medicine, 150 minutes of moderate activity, three times a week is the perfect amount of physical activity. The best part is that you can break it up for ten minutes at a time! Moderate activities include: walking briskly, climbing flights of stairs, riding a bike or water aerobics. Strength training coupled with aerobic exercise is also recommended. Strength training helps build muscle mass, helps you lose weight and also increases bone density. The older we get the harder it is for our body to stay strong. By targeting all the major muscle groups at least...
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Senior Health and Fitness

Senior Health and Fitness

The quality of life experienced by seniors is directly related to their level of fitness and overall health. Today, it is possible for seniors to remain healthy, active and involved well into their 80’s. 90’s and beyond, but only if they remain as fit as possible. If you are a spouse, caregiver or the senior concerned, you should be aware of the fitness goals that seniors should strive to meet. Learn about dietary guidelines for older adults, such as the National Council on Aging Guidelines for Senior Nutrition. Healthy eating guidelines do change a little as you age. As you grow older, your metabolism slows down, so you need fewer calories than before, and seniors may have need of some vitamin and mineral supplements like calcium or vitamin D. Keep a list of prescription medications and over-the-counter products that your senior loved one (or you) take. The metabolic changes that occur naturally with aging may make some of these products inappropriate, especially...
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Your Mom Was Right, Posture is Important!

Your Mom Was Right, Posture is Important!

The Volusia Flagler Family YMCA serves all the citizens of Volusia and Flagler County, including (of course) OurSeniors. This coming Thursday (June 20), the Port Orange Family YMCA will have a screening program that can be a great benefit to seniors, a Free Posture Screening. This screening is free and open to the public, you do not have to be a “Y” member to attend. Good posture is important throughout life, but it often becomes a special concern to seniors. Good posture is key to maintaining proper spinal alignment, putting equal amounts of stress on your skeletal system, and improving your overall health and well-being. Having good posture even makes you taller and detecting posture problems early can help a senior avoid serious problems later in life. Here are the program details: Date & Time – June 20, 1 to 3 PM Location – Port Orange YMCA, 4701 City Center Parkway, Port Orange, FL 32128 Phone for Information – 386-532-9622 You can pick...
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Seniors, Keep Moving!

Seniors, Keep Moving!

Regular physical activity benefits people of any age, and seniors are no exception. In fact, physical activity is essential for healthy aging. Seniors not only gain health benefits from regular physical activity, they will also see improved mental and psychological health. It is never too late to start being physically active. When you do, it makes it easier to perform the routine activities of daily life, including simple things like getting out of a chair or moving around the house. Physical activity helps to preserve mobility, maintain independence and delay the onset of major disability. Exercise can improve physical function in adults of any age, including adults who are overweight and even those who are frail. Seniors are a varied group, but studies show that the senior population is the least physically active of any age group, and most older adults spend a significant proportion of their day being sedentary. This inactivity contributes to chronic medical problems like, type-2 diabetes, cardiovascular disease,...
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Successful Aging:  Exercise Tips for Seniors

Successful Aging: Exercise Tips for Seniors

OurSeniors.net is dedicated to making every transition to senior life as safe, secure and satisfying as possible. Some people call this transition “Successful Aging,” and it involves several factors that we can control. Here are a few of the keys to that successful transition to a senior lifestyle: Adequate rest Good nutrition Good medical care Remaining socially involved and physically active As a person ages, it may actually become more important to get regular exercise than it was at a younger age. Seniors are more likely to develop problems in joints, muscle strength, bone density, maintaining balance and other physical areas, and physical exercise can help to ease or prevent all of these conditions. On the other hand, many people arrive at retirement or senior living having never done any regular exercise in their lives. This should not be an excuse for making inactivity a part of your senior lifestyle. The evidence shows clearly that physical exercise can reduce the risk of...
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Yoga for Seniors

Yoga for Seniors

Several articles on the OurSeniors.net website and in OurSeniors.net Magazine have concerned senior exercise programs, such as Seniors and Yoga. Yoga was once considered a fringe activity, popular with gurus and young hippies, but it is now very much a mainstream movement. In fact, organizations YMCA have embraced yoga programs and many offer yoga classes.  You can find out about a yoga class at your nearest YMCA by calling: 386-532-9622 for the Deltona, Ormond Beach, Port Orange or Edgewater YMCA Branch. 386-736-6000 for the DeLand YMCA Branch. 386-253-5675 for the Holly Hill YMCA Branch Yoga has also been included in the popular The SilverSneakers® fitness program aimed especially at seniors. Watch a video of these helpful exercises by clicking SilverSneakers® Yoga....
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The SilverSneakers® Program for Seniors

The SilverSneakers® Program for Seniors

OurSeniors.net sees its mission as serving the needs of seniors in any way possible. This includes the challenges of senior living and also the opportunities available in a modern senior lifestyle. The Medicare 2019 Open Enrollment period may be one of those opportunities, so do not let it slip by! Numerous OurSeniors.net articles have called attention to the fact that healthy exercise is an essential part of the senior lifestyle. There is no doubt that physical activity and exercise is a benefit, helping to stave off cardiovascular disease, diabetes, depression, weight gain, improving arthritis-related pain and maintaining strength and balance. But getting enough of the right kind of exercise has not always been easy for seniors.  Here is a possible solution, the SilverSneakers® Program. The SilverSneakers® Program is a free benefit that is included in some types of Medicare insurance plans. SilverSneakers® is the nation's leading exercise and social support program for seniors, and it is available free to millions of Medicare...
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Six Exercises That May Prevent Seniors From Falling

Six Exercises That May Prevent Seniors From Falling

If you are an older adult, you likely already know the risks falls can pose to your health. Falls are a primary cause of serious injury for seniors, but preventing falls can be fairly easy with the right exercises. Regular workouts will help you maintain a healthy weight, build essential muscle mass, and create the flexibility that will keep falls from ruining your health. If you want to take steps to keep yourself from falling, try taking on these simple workouts: Workout Indoors. You don’t have to go outside to get the exercise you need to prevent falls. Check out this list of indoor exercises for seniors for ideas on how to get your body moving in the comfort of your home or gym. You can use step exercises to build lower body strength or work out to some exercise videos without leaving your home. Simple toning moves can also help build muscle and keep your body strong. In the...
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The Absolute Best Stress Reducer

The Absolute Best Stress Reducer

I’m going to let you in on a little secret; YOU hold the key to the absolute best stress reducer of all time:  your leisure activities.  Surprised, aren't you? A 2015 study conducted by The Society of Behavioral Medicine documented the physical and mental benefits of engaging in a hobby or leisure activity of choice.  Findings indicated, of the 115 participating adults, those who engaged in a hobby were 34% less stressed and 18% happier during the activity.  Furthermore, their heart rates lowered and stayed calmer long after the activity was over (any activity). Today's fast-paced, global and technological society might find a hobby as a quaint, adorable past-time of yesteryear; certainly not needed with a smart phone in hand. But, as they say, what goes around comes around and having a hobby has proven benefits for sustaining a happy, healthy life. Outdoor activities such as dancing, hiking or gardening are literal forms of exercise that lower blood pressure, cortisol, waist circumference, and...
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Range of Motion Exercises for Senior Adults (non-impact)

Check with your physician or health care provider before beginning exercises. Perform all exercises with slow rhythmic movements and always while sitting or lying down on a firm surface. Start slowly and gradually increase the number of times you do each exercise. For added benefits, use weights for the arm exercises: 1-pound weights and gradually increase as tolerated. Arm exercises Lie on your back, arms at your sides. Raise your arms straight up and back as far as you can. Repeat Lie on your back, arms at your sides. Keep your upper arms on the firm surface and raise your lower arms, then lower. Repeat. Rotate one arm in a large circle. Repeat. Rotate the other arm in a large circle. Repeat. With your arms at your sides, raise both lower arms while keeping your elbows on the surface, then bring both hands toward the center of the body, then out to each side; bring hands back to center of body;...
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