Arguably the most troubling issue for the elderly is their health. As all people age, they must do a little more for their muscles to stay in shape and their health to be properly maintained. The good news is that seniors do not have to train like Olympic athletes to maintain good physical health. Plus, as with everyone eating a sensible, well-balanced diet means keeping the calories in check while providing enough proteins for the muscles and carbs and fat for energy.
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If there is one piece of advice that all health professionals can agree upon when it comes to seniors staying in shape is to choose aerobic exercises. A good walk around your neighborhood is an excellent way to start, but you can also take advantage of public areas such as walking paths and tracks. All you need is a good, comfortable pair of shoes and you are ready to go.
You can lift weights, but the issue there is that you put a strain on the ligaments and tendons which may cause injury. Instead, you can use resistance exercises in which your body weight helps build up the muscles. Push-ups, squats, and other forms of resistance exercises will help build up muscle tissue so that you can burn off more excess fat.
Consume More Protein
As seniors start to age, many will start eating less meat. While this is a natural trend, it also means losing a valuable source of protein. Protein is what builds muscle tissue, so switch to leaner meats such as chicken or fish. Plus, beans and legumes are excellent sources of protein, so be sure to make them part of your diet.
Drink Plenty of Water
While the amount of water you should drink may be up for debate in the medical community, you will need to stay hydrated for your body to function properly. The effects of water in the body is much like oil in the engine of a vehicle. It helps keep your muscles, ligaments, and tendons in good working order and helps prevent injury. A glass of water with every meal and one before and then after you exercise will help keep you going strong.
If there is an exception to using weights for your workouts, it’s kettlebells. A kettlebell is a round weight with a handle that can be used in a wide variety of exercises. You can gently swing the weight and work out many muscle groups with little fear of injury if you do the exercise properly. Proper use of kettlebells will maintain muscle tone with less time and effort than standard weights.
A few common issues for seniors starts with blood pressure. Many seniors suffer from high blood pressure which can be addressed through regular exercise and eating the right foods. Another is diabetes which also can be kept in check by keeping off the excess weight and maintaining a good aerobics exercise program.
By staying in good physical condition and eating sensibly, you can maintain good health throughout your senior years. Just remember not to overdo your exercises and mix up your workout routines so that you will not get bored and lose interest.