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Anti Aging Exercise
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Anti Aging Exercise for Seniors is at a crucial time.
The Centers for Disease Control and Prevention estimate there will be 70 million seniors by the year 2030.
The most dramatic declines due to aging are in muscle strength.
Prepare yourself for some great information on anti aging exercise.
Health Fitness
Unless you do resistance exercise-strength training with weights or elastic bands-you lose six pounds of muscle a decade.This alone makes anti aging exercise doubly important!
That change in body composition not only saps our strength; it also lowers our metabolism and exposes us to greater risk of age-related disease such as diabetes, heart attack and stroke.
The good news is that it is never too late to build muscle mass!
A regular anti aging exercise program (30 minutes of physical activity at least three days a week) can reduce your risk of dying in the next eight years by 40 percent, improve brain function, cut your risk of Alzheimer's disease by up to 60 percent, and blunt the symptoms of depression.
Build Muscle
Scientists are learning more about how the aging process works, and they're finding that exercise-both aerobic exercise and strength training-has a tremendous impact on every cell in the body, reducing inflammation, increasing blood flow, and even reversing the natural declines in oxygen efficiency and muscle mass that come with aging.According to the National Institute on Aging, even a small change in muscle size can make a big difference in strength. That's why it is so important to include strength training in your anti aging exercise.
Improving muscle size helps people to build their capacity to do such things as walk, climb stairs and carry a package.
These kinds of anti aging exercise mean the difference between keeping one's independence and having to rely on others for help.
Even very small changes in muscle size can make a big difference in strength, especially in people who already have lost a lot of muscle. An increase in muscle that's not even visible to the eye can be all it takes to improve your ability to do things like get up from a chair or climb stairs.
Can you find better anti aging exercise that that?
Building muscle is much easier that you might think. Strength training just 20 minutes a day, two or three times a week, for 10 to 12 weeks can rebuild three pounds of muscle and increase your metabolism by 7 percent.
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Strength Exercises
To do most of the following strength exercises, you need to lift or push weights, and you need to keep gradually increasing the amount of weight you use. You can use the hand and ankle weights sold in sporting-goods stores, or you can use things like emptied milk jugs filled with sand or water, or socks filled with beans and tied shut at the ends.
There are many alternatives for strength exercises. For example, you can buy a resistance band (it looks like a giant rubber band, and stretching it helps build muscle) at a sporting-goods store for under $10 to do other types of strength exercises.
Or you can use the special strength-training equipment at a fitness center.
Exercise Program
Do strength exercises for all of your major muscle groups at least
twice a week. Don't do strength exercises of the same muscle group on
any 2 days in a row.
Depending on your condition, you might need to start out using as little as 1 or 2 pounds of weight, or no weight at all. The tissues that bind the structures of your body together need to adapt to strength exercises.
Use a minimum of weight the first week, then gradually build up the weight. Starting out with weights that are too heavy can cause injuries.
At the same time, remember that you have to gradually add a challenging amount of weight in order to benefit from strength exercises. If you don't challenge your muscles, you won't benefit from strength exercises.
Strength Building Tips
When doing a strength exercise, do 8 to 15 repetitions in a row. Wait a minute, then do another set of 8 to 15 repetitions in a row of the same exercise.
(Tip: While you are waiting, you might want to stretch the muscle you just worked or do a different strength exercise that uses a different set of muscles).
Take 3 seconds to lift or push a weight into place; hold the position for 1 second, and take another 3 seconds to lower the weight. Don't let the weight drop; lowering it slowly is very important.
It should feel somewhere between hard and very hard (15 to 17 on the Borg scale) for you to lift or push the weight. It should not feel very, very hard. If you can't lift or push a weight 8 times in a row, it's too heavy for you. Reduce the amount of weight. If you can lift a weight more than 15 times in a row, it's too light for you.
Stretch after strength exercises, when your muscles are warmed up. If you stretch before strength exercises, be sure to warm up your muscles first (through light walking and arm pumping, for example).
Oh, if only all senior citizens would take advantage of anti aging exercise.
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