Fitness

Seniors and Exercise

Published

2 years ago

July 26, 2022

Press Room

Chris Woolston

How can seniors profit from cardio train?

Like advantage, train is its personal reward — and it will probably enable you to really feel as robust as you probably did when John F. Kennedy was president. Lifting weights is a superb approach to roll again the years, however the cornerstone of most senior health applications is cardio train. Something that will get oxygen into your system and works your lungs and coronary heart — whether or not it is strolling, bicycling, swimming, jogging, dancing, or taking part in tennis — can go a great distance towards turning your age into simply one other quantity.

The advantages of cardio train begin with the guts. Common exercises not solely strengthen the guts muscle however also can assist cut back hypertension and decrease excessive ldl cholesterol, the 2 main causes of coronary heart illness, along with smoking. And you will not must run a marathon to get outcomes. A Harvard College examine of 72,000 ladies discovered that three hours of brisk strolling each week lower the danger of coronary heart illness by 40 %. The same examine of two,700 aged males in Hawaii discovered that those that walked 1.5 miles or extra per day have been half as prone to develop coronary heart bother as males who seldom walked.

Many different so-called illnesses of growing old are actually illnesses of inactivity and might be modified by train. As well as, strolling, jogging, dancing, and different weight-bearing workouts might help chase away osteoporosis by constructing bone energy in your backbone and joints. And since train improves your energy and stability, such workouts also can assist forestall the falls that result in damaged bones.

Train not solely retains your muscle tissues toned, it might assist hold your mind sharp, too. A six-year examine of adults over 55 reported within the Journal of the American Geriatric Society discovered that those that have been bodily match firstly of the examine scored higher on psychological perform checks six years later than those that did not train repeatedly.

What’s extra, a 2010 examine additionally advised that strolling at the very least 6 miles every week — the equal of 72 metropolis blocks — might help forestall the onset of Alzheimer’s. Within the first decade of a 20-year examine of 426 older adults, the researchers additionally discovered that adults who already had Alzheimer’s or delicate cognitive impairment have been in a position to protect the mind’s key reminiscence and studying facilities over at the very least a 10-year interval by strolling 5 miles every week.

Can train enhance my temper?

It will possibly certainly. An everyday stroll across the block or jog by the park can increase your shallowness, cut back stress, ease nervousness, and even assist abate signs of despair. (Make sure to seek the advice of your physician or therapist in case you really feel depressed, in fact, however take into account stepping up your train as properly.) In a examine of 156 severely depressed women and men over 50, Duke College researchers recommend that 16 weeks of cardio train could also be as efficient in assuaging despair as a 16-week routine of antidepressant medicine.

What train ought to I select?

The primary rule is to seek out one thing you like to do. If you happen to thrive on competitors, it’s possible you’ll wish to take up tennis with a good friend or neighbor. If you happen to want quiet contemplation, you may attempt early morning walks or laps at a pool. You will must take heed to your physique when making the selection. As an example, in case you endure from arthritis, swimming could also be your best choice for a pain-free cardio exercise, however you might also wish to attempt common walks.

Except you’ve gotten a medical situation that forestalls it, it’s best to attempt to get at the very least 150 minutes of cardio train each week and at the very least two days every week of muscle-strengthening workouts that work all the key muscle teams. 5 hundred minutes every week of cardio train will convey much more advantages. Be sure to examine along with your physician earlier than beginning any train program, and ask what coronary heart charges it’s best to goal whereas exercising. No matter exercise you select, attempt to preserve your goal coronary heart fee for at the very least half-hour a number of occasions every week. (Doing so as soon as daily can be even higher.)

Is cardio train secure for seniors?

If you happen to’re over 50, get the go-ahead from a physician earlier than beginning any vigorous train program. However even in case you solely plan to start out strolling across the neighborhood, it’s best to examine with a physician when you’ve got any of the next circumstances:

Hypertension
Diabetes
Quick, irregular, or extraordinarily gradual heartbeat throughout relaxation
Coronary heart illness
Previous coronary heart assault, particularly if it occurred within the final 12 months
Current chest pains, particularly in the event that they have not been defined by a physician
Shortness of breath or chest ache after extraordinarily delicate exertion
Current unexplained weight lack of 10 kilos or extra
Ache in buttocks or again of legs throughout strolling

What precautions ought to I take?

When you get the inexperienced gentle, train with frequent sense. Drink a lot of water, together with a glass earlier than and after exercising. Keep away from vigorous exercises in scorching, humid climate, examine air high quality warnings, and see a physician promptly in case you really feel dizzy, nauseated, or disoriented or in case you’re unable to speak. Different warning indicators of overexertion embrace pains in your chest, higher again, left shoulder, or arm. To forestall pressure in your coronary heart and accidents to your muscle tissues, attempt at the very least 5 minutes of low-intensity warm-up workouts adopted by 5 to 10 minutes of gradual stretching earlier than each exercise. After exercising, quiet down with a couple of minutes of stretching and gradual strolling. And do not forget to congratulate your self at times: You have discovered the subsequent neatest thing to the fountain of youth.

“Rising Stronger: Energy Coaching for Older Adults, U.S. Facilities for Illness Management and Prevention

“Bodily Exercise for Everybody: Older Adults,” U.S. Facilities for Illness Management and Prevention

“Stroll A lot? It Could Defend Your Reminiscence Down the Street.” Radiological Society of North America assembly

NIHSenior Well being. “Train and Bodily Exercise for Older Adults.”

Related Topics:anatomy cardiology dcc disease doctor Exercise health-and-wellness healthday heart rate medical condition medicine muscle study tncen wellness library wire

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Fitness

The overlooked key to fitness? Strengthening your joints and tendons

Published

6 hours ago

November 23, 2024

Press Room

The overlooked key to fitness? Strengthening your joints and tendons

Isometric exercises, like planks or lunge holds, require holding a position for an extended period. In these positions, your muscles are firing, but you’re also working on the alignment of the joint and working the tendon to hold that position, says Wulke. Ho adds that while ligaments and joints cannot technically be trained directly like tendons, you can support their health by strengthening the surrounding muscles and encouraging proper movement patterns.

Wulke often programs training days with a mix of goals for her athletes: “high” days for muscle and strength development and “low” days focusing on alignment, isometric holds, and mobility. But most people don’t have enough time to dedicate separate days for joint-specific work. Instead, try integrating these movements into your existing strength training sessions. Consider adding a few sets of isometric holds during your warm-up or as a finisher.

(Is cracking your joints bad for you?)

During your workouts, focus on the eccentric phase of your movements. Slow down and maintain control throughout the exercise to help you ensure proper form. You can also use higher reps and lower weight to reduce the risk of overstressing connective tissues.

Last, Hinson recommends incorporating low-impact exercises such as walking, cycling, Pilates, water aquatics, and yoga. “Taking care of and improving the structures that make the joints stronger and more flexible—it really will pay huge dividends in keeping [people] out of my office and away from injury,” he says.

Fitness

Avoid doing these gym exercises now! Orthopaedic doctor reveals exercises that do more harm; the answers may shock you

Published

14 hours ago

November 22, 2024

Press Room

Avoid doing these gym exercises now! Orthopaedic doctor reveals exercises that do more harm; the answers may shock you

Did you know that some popular exercises that we all do at the gym to stay fit and healthy may be doing more harm than good? Dr Venkatesh Movva, an orthopaedic doctor trained in Sports Medicine, sat down with Ranveer Allahbadia for The Ranveer Podcast, where he talked about the exercise one should avoid at the gym. The answers will surprise you.

Dr Venkatesh Movva, an orthopaedic doctor, in a podcast with Ranveer Allahbadia.

(Also Read | Ranbir Kapoor ‘decides to clap’ in between his pullups. Guess how Alia Bhatt reacted?)

Avoid doing these gym exercises now!

In the clip shared on The Ranveer Show Podcast Instagram page, with the caption, “Dr Venkatesh on Which Exercises you should Avoid in Gym?”, Ranveer asks Dr Movva which exercises he would recommend gymgoers to avoid as an orthopaedic doctor. He suggested three exercises which are quite popular among gymgoers aiming to get fit, lose weight or stay healthy. According to him, one should not do overhead exercises, deadlifts, and crunches.

Dr Movva stated in the clip, “Overhead, heavy [exercise]. I mean, you can go stretch, but no military press, number one. Number two crunches; avoid them. Number three, deadlifts. (sic)” To this, Ranveer replied, “So, I’d replace the military press because it’s for the anterior delts with just front raises.” As an alternative, Dr Movva suggested people to ‘bend down’ during such exercises. “You can go bend down, raise it [weights], rather than overhead (sic),” he said.

While Ranveer, a fitness enthusiast himself, said that he would replace crunches with planks, Dr Movva suggested ‘planks and bridges’.

Lastly, for why one should avoid deadlifts, an exercise you must have seen many celebrities doing at the gym and fitness influencers pushing their followers to include in their routine, the orthopaedic doctor said, “I see more injuries than benefits with the deadlifts. If you are really well-trained and have a good muscle balance, do it. But if you are trying to get better, that’s one thing you may want to avoid. Because the risk of injury is very high. There are so many other exercises that you can compensate without doing these things.”

Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

Fitness

Woman who shed 54 kg shares 7 back and bicep exercises that helped transform her body

Published

21 hours ago

November 22, 2024

Press Room

Woman who shed 54 kg shares 7 back and bicep exercises that helped transform her body

Carrying excess fat in your back and arms can cause health concerns for many. Sorting out this issue is important, not just for how you look, but also for your general health and ability to move around easily. If you are on a weight loss journey and looking for exercises to help you target these areas, worry not. We have found seven exercises to help you develop and tone your back and bicep muscles. The routine was shared on Instagram by Meredith Hutson, who shed 120 lbs (approximately 54 kg) naturally. Check out the exercise that helped her transform her body.

Woman, who lost 54 kg, shares back and bicep workout that helped her in her transformation.

(Also Read | Avoid doing these gym exercises now! Orthopaedic doctor reveals exercises that do more harm; the answers may shock you)

Back and bicep workouts to try

In the video, Meredith suggested exercises like the Smith machine or barbell mid-grip rows, outer curl into Zottman curl, cable rear delt fly, straight arm pulldowns, reverse seated rows, cable hammer curls, and cable lat pulldowns. She also demonstrated how to do each exercise in the clip and showcased modifications she added to make the routine effective.

The fitness influencer also had an inspiring message for those trying to lose weight or tone their muscles. She said, “Nobody saw my potential the way that I did…” Check out the exercises.

According to Meredith’s video, each exercise targets different areas in your back and biceps. Talking about the Smith machine or barbell mid-grip rows, she said that the exercise targets your ‘middle back for a balanced development’. For the Zottman curl, she modified the exercise by adding an outer curl, which helped her target the long head of her biceps and forearms.

While the cable rear delt fly exercise (a personal favourite of the fitness coach) targets the real delts, upper back muscles, traps and rhomboid, the straight arm pulldown helps work out the rhomboid and ‘big muscles’ on the back, thus helping create the V shape.

As per Meredith, the reverse seated rows also target the rhomboid along with the traps, biceps, rear delts, and the ‘main muscle in our backs that helps us in doing pulling movements’. Lastly, the cable hammer curls work the entire upper arms ‘focusing on the front of the arms and the outside of the forearm’, while the cable lat pulldowns target ‘lats, rhomboid, traps, and biceps’.

Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.