Health
Good Deals | Exercise
"Good information is the best medicine for older adults."
Donald A.B. Lindberg, M.D.
Director, National Library of Medicine
Visit the National Institutes of Health web site for Senior Health.
The Mayo Clinic
has a web page for senior health.
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Most experts agree that exercise programs for older adults should include strength training, aerobic exercise and exercises to improve balance and flexibility. We have gathered information on strength training, walking and Tai Chi below. Here are some other resources to check out:
NIH Senior Health
CDC Physical Activity for Everyone
One of the best ways to keep muscles healthy and strong is strength or resistance training. It can boost strength and vitality to help you stay active and independent. Research seems to indicate that it can also lessen the pain of arthritis and help stop the progression of osteoporisis. The book "Growing Stronger" from Tufts University provides a good program for strength training.
You may not have thought about it, but there is a correct way to walk. A step starts at the heel, moves to the outside of the foot, then rolls off the big toe. Look at the heel of your shoe. If it's worn down on one side, your weight is not evenly distributed. This is an indication that just a portion of the heel, instead of your entire heel, is absorbing the pressure when you walk. Over time, this can strain muscles and tendons in your feet and legs.
Correct posture is always important when you walk. The ideal walking position is to hold your head erect, keeping your back straight, letting your arms swing freely at your sides, and taking long, easy strides.
Leisurely strolls do not count as walking exercise. If you are in good health, you need to set a goal for the pace you would like to achieve, but start slowly. If you are in poor physical condition, a speed of 3 miles per hour for 30 minutes may be enough to get you started; if you are very fit, you may need to walk at 4 to 5 miles per hour for 30 to 60 minutes to achieve your goals.
Don't expect to walk 10 miles the first time out. Start slowly. Begin by walking at a relaxed pace for 10 minutes, working up to 20 minutes every other day at a brisk pace. After you have been walking briskly for 20 minutes three days a week for one month, increase your walking time to 30 minutes. Repeat 30-minute walks four or five times a week.
Take the talk test as you walk. If you can't carry on a conversation without
becoming breathless, you are going too fast.
Tai chi involves a series of slow, turning movements that are held as poses for a second or several seconds. You bend your knees slightly, relax your body, align your hips and move very slowly into the poses. How deeply you bend your knees and how long you hold a pose depends on your ability and age.
It can improve strength, balance, flexibility, and posture. It definitely helps to reduce stress and studies show that tai chi can reduce blood pressure.
The best way to learn tai chi is through a class taught at a local school, college or YMCA.
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