Tag Archives: Senior Fit

Health Tips For Seniors

Post contributed by Mary Christiansen. Mary works as a marketing associate for 1-800-CPAP,  the discount CPAP supplies specialists.

People are living longer now than they did during any other time in history. It is estimated that there will be over 69 million Americans over the age of 65 by the year 2030. This will represent over 20 percent of the total population. While many believe that the most pressing matter dealing with this generation is the impending decisions dealing with social security and Medicare, there is something even more important than this, and that is helping to keep this rising generation as healthy as possible as they age. Here are some health tips to keep in mind when trying to keep you or your aging loved ones both healthy and happy.

Stay Active Doing Something You Enjoy

Probably the most important thing you can do to stay physically healthy is to stay active. Pick activities that you enjoy and try to do at least one of them every single day. While many people might enjoy going on a walk with their significant other or a friend every day, it is not necessarily something that everyone will enjoy. It is also helpful to know that as joints start going bad or just hurt a lot during exercise, it is best to move to something with low impact. The most popular low impact exercises generally take place in the water such including such activities as swimming, walking or jogging the water, or even water aerobics.

Prevent Accidents

Unfortunately, as old age sets in, accidents tend to increase. There are many reasons why this happens, but the most important thing to do is to prevent any potential injuries around your home. Be sure there are no loose carpets or rugs that have up-turned corners. When there are wires or clutter on the ground, keep them out and away from walking paths. Keep hallways lit during the night for higher visibility and also be careful of wet floors, especially in the bathroom.

Stay Social

It can be hard to get out of the house and keep up with friends, but this is an important part of life. Friends help manage stress as well as assist in any changes or transitions that may come through life’s events. Finding humor or seeking comfort is something good friends can provide. Living alone can be tough on anyone mentally. It is helpful to have someone to get you out of the house.

Immunize and Screen

The people who are most vulnerable to sickness and disease are the elderly and the very young. This means you should be sure to keep up to date on immunizations and vaccines that are available. It is also advisable to get a wellness check once a year as well from a regular physician as well as dental, vision, and hearing check-ups. These visits help to catch any problems early on in their development which is when they are easiest to treat.

Manage Stress

Learn to handle the stress that is just part of life through any of the many proven techniques for stress release. For some people, this comes through doing yoga. For others, it comes from regular meditation. Others learn how to think positively and change the way they talk.

Prevent Cancer

In this day and age, the harm that comes from smoking is well known. Not only does it take a toll on your health, but your wallet as well. Improve your physical and monetary quality of life by quitting this habit. Also, as skin ages, it become thinner, drier, and loses elasticity. This all makes it much more vulnerable to the harmful UV rays of the sun, so be sure and protect yourself as much as possible with sunscreen and wearing long sleeves.

Eat Healthy

The other half of exercising is eating well. Make sure you are eating enough food to ensure that all nutritional needs are being met. Many problems occur as a person ages, but many of these problems can be alleviated or improved through diet and exercise, so be sure to pay attention to what you eat.  Avoid fat and sugar and always be sure to get enough calcium and milk. Another thing that is often overlooked is sodium intake because too much sodium increases blood pressure. As you age, the taste buds dull and cannot taste as well. This is why people commonly add salt to their food more as they age.

Maintain A Healthy Weight

When there is more weight to carry around, the harder your joints have to work as well as your organs. The most common problems deal with heart disease, diabetes, high blood pressure, and sleep apnea. These can be controlled with medications and a CPAP machine, but if you can keep your weight under control, none of these things will be required.

Image credit: freedigitalphotos.net

3 Easy Workout Routines for Seniors

It is especially important as we get older that we keep up with a sensible exercise regime in order to maintain our fitness, coordination, and strength levels. Apart from the physical advantages of a good exercise program, working out also helps to boost mood and release lots of feel good hormones into the body.

If you are interested in getting more active but are unsure where to start, check out these three excellent workout routines:


You should try to get at least 30 minutes of cardiovascular exercise three times a week in order to maintain your base fitness level. There are lots of ways that you can do this, and the best way to ensure that you keep up with the plan is to pick activities that you actually enjoy and get excited about. The best and most simple exercises include walking, running, swimming, cycling, dancing and aerobics, and depending on your physical conditioning certain activities will be better suited than others. Water based activities and cycling are especially good if you have trouble with your joints, as these activities lower the impact level on the knees and hips. If you don’t suffer from joint pain, weight bearing exercises such as dancing and jogging can be extremely beneficial as they improve bone strength as well as cardiovascular endurance.

To get the most out of these exercises, you should be aiming to work for at least half an hour each time at between 40% and 85% more than your resting heart rate.

Resistance Training

Resistance training plays an important role in maintaining a healthy body, and it is especially good for building lean muscle mass and increasing key functionalities such as grip and balance. Maintaining core body strength is vital as we grow older, and some of the best exercises that you can do to build strength include weight lifting (not heavy weights though), body weight resistance, and resistant band exercises. Resistance training workouts can be done at home with a few simple items of equipment. Some dumbbells and resistance bands are all that is required to get going, and in no time at all, you will be feeling stronger and healthier. It is important not to overdo it on the resistance training though, so a maximum of two or three half hour workouts should be sufficient.

Balance Training

Balance training becomes increasingly important as we get older as it helps to maintain strength in key muscle groups which are vital for ensuring that we do not suffer from a fall. Balance can be affected by many different things, including weight, so if you are a little overweight, altering your diet to the keto diet plan may help to improve balance. Training exercises for balance include single limb stances, eye tracking, clock reaches, staggered stance moves, and many others besides. These exercises can be carried out for 10 20 minutes daily in order to get the best results.