How To Treat Bunions
March 29, 2013 – 12:00 am | No Comment
A bunion is a deformity that is mainly made up of a lateral deviation of the great toe which enlarges due to a tissue or a bone. It is a serious foot problem. These are formed within the foot and not on the surface of the foot. An arthritic condition and  a result of bone degeneration it is found as  a lump on the outside portion of the big toe. Bunions are seen near the joint of the toe and sometimes  [...]

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Senior Fitness Exercises – Never too late to Start Reaping Benefits

Submitted by on May 1, 2010 – 12:05 amNo Comment



Individuals in the golden years of their life could garner myriad benefits from senior fitness exercises as long as they are doing them safely.

The major hassle encountered is getting the elderly to start with a fitness program that merges strength training, cardio exercises and balance.

Here are some safe yet effective senior fitness exercises that could be taken up to reap maximum benefits.

Keeping track of your steps

Senior citizens could invest in a mere ten dollar worth basic pedometer which in several situations is even give-away. The pedometer would help in tracking down the number of steps one is taking on a daily basis. The objective is a minimum of ten thousand steps on a day-to-day basis, however working up gradually. One must never make the mistake of attempting to jump from a thousand steps to directly ten thousand steps overnight.

Taking the stairways

Simply going up and down the stairways rather than taking the elevators could aid in burning calories and help in building overall balance and strength. However, it is not often that simple for seniors having an earlier injury. In such a scenario, one could start by leading with the unaffected leg while going up the stairways and leading with the affected leg while one goes down the stairways.

Taking a Chair

One could bolster strength of the core muscles which are vital for maintaining muscle tenor and balance when one is seated in front of the television or laptop.

  • Scooting forwards so that one is seated on the rim of a chair.
  • Being seated erect with torso upright and shoulders pulled back.
  • Leaning back from the hip region till the shoulders make contact with the back of the chair and then coming back up.
  • One could sense tightness in the core muscles.
  • It is safe means of exercising the stomach muscles without causing any torque to the spine.

Safely Squatting

  • Regularly done squatting exercises could help in strengthening the leg muscles and curbing the requirement for assistance from canes, walkers or wheelchairs.
  • Standing erect and placing feet at the distance shoulder width apart with toes to face forwards.
  • Firstly, dropping the hip backwards and sticking out the butt, then bending the knees similar to one being seated.
  • This would help to avoid a person push the knees over the toes which is not a safe

Pose for squatting.

  • One need not get worried in case going down too far in the foremost instant is not possible.

Tai Chi

Tai chi is a primeval Chinese martial art form which can help in improving balance and strength and assist senior citizens in avoiding falls. The gradual, fluid and continual movements’ aid in development of better muscle strength, improved balance, focus and elicit emotional-mental well being.

Several benefits of Tai Chi include improved strength in knee and ankle region, greater litheness and balance, improvement in walking and greater confidence in the capability of avoiding falls.

Tai chi has been identified as a low intensity form of senior fitness exercises which are totally safe and could be applied to seniors with great ease for averting falls in the future.

Senior Fitness Exercises – Never too late to Start Reaping Benefits
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