CareMore, Nifty After Fifty Provide Exercises Older
Adults Can Follow for a Healthy 2016
Resolve to Get Started; Daily Routine Doesn’t Have to Be Strenuous to
be Effective
With
the beginning of the new year, people of all ages, shapes and sizes are
resolving to get more exercise. For older adults in particular, getting started
can be intimidating, but it doesn’t have to be, according to Dr. Scott Mancuso,
senior medical officer of CareMore Health System.
“When
people have been living a sedentary lifestyle for a while, it can be scary for
them to start exercising,” Dr. Mancuso said. “Perhaps they worry about getting
injured. In reality, the risk of not exercising is far greater than that of
exercising.”
Regular
physical activity has proven beneficial in strengthening bones and muscles and
helping reduce the risk of serious health conditions, including heart disease,
diabetes and certain kinds of cancers. Exercise also helps prevent falls for
older adults and has even been linked to better mental health.[i]
“Unfortunately,
only one in four people between the ages of 65 and 74 participate in regular
exercise,” said Dr. Sheldon S. Zinberg, chairman and president of Nifty After
Fifty. “For the rest, the new year can provide them with the extra motivation
they need to get started. This is a crucial decision. For some, it could mean
the difference between maintaining independence … or not.”
“Small
steps can make a big difference,” he added. “Exercise doesn’t have to be
strenuous to be effective. Older adults should focus on simple, low-impact
exercises that can improve endurance, strength, balance and flexibility. These
exercises can be done at no cost with a little effort, using things that are
already in the home.”
Dr.
Zinberg specifically recommends the following exercises for getting off on the
right foot in 2016. Each exercise should be repeated 10 times.
·
Chair
stand. First, find a sturdy chair with arm rests on each side. Sit up straight
in the chair with your arms gripping the arm rests. Then push yourself up to a
standing position, using your legs as much as possible. Return slowly to a
seated position in the chair. This is good for the hands.
·
Elbow
curl. From a standing position, hold a three-to-five pound weight in your right
hand with your arm straight to your side and your palm turned up. Lift your arm
up in a curling motion, Repeat with one hand and then the other. If you don’t
have a weight, a can of soup can be used instead. This is also good for the
hands.
·
Wall
pushups. Stand about eight to 10 inches from a permanent, well-constructed
wall. Extend your arms toward the wall on each side, a little bit outside your
shoulders, with your hands facing forward. Gently lean toward the wall until
your hands touch it. Now, lean forward, and then push back, keeping your hands
against the wall. This is good for strengthening your shoulders.
·
Chair
squat. Turn a chair around backwards. Face the back of the chair. From a
standing position, spread your legs to the width of your shoulders. Now, squat
as low as comfortable with your arms extended forward, using the headrest of
the chair as support, if needed. This is good for your hips and knees.
·
Sit
to stand. Sit down facing forward in a sturdy chair. Tighten your stomach
muscles and place your right leg slightly under the chair. Now, lean forward
slightly and stand. Return to a sitting position and repeat 10 times. This is
good for trunk stability.
So
those are five good, low-impact exercises to help kick off your 2016. Try them
daily. When you are ready to take your work-out to the next level, remember
that some older adults have access to a free fitness benefit through their
Medicare Advantage plans. CareMore members, for instance, have access to Nifty
After Fifty Centers, where they can be evaluated by an expert who is specially trained
in developing fitness programs for seniors and exercise on equipment that is
tailored to meet the needs of older adults.
Of
course, it’s always a good idea to consult a physician before starting any
exercise routine. It’s never too late to start and any exercise is better than
none at all.
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