We have designed this exercise program for the elderly because we realize many men and women over the age of 60 would like to keep up thier physique or simply remain active and healthy.
Exercising is a great way to promote good health, improve your life-span, and prevent injuries at any age. Not only is fitness becoming more popular among young people, but more and more older adults are engaging in exercise as well. You can never be to old to stay or get in shape!
Before taking part in any exericse, it is best to consult your doctor, physician, or professional that knows your medical history. This is standard procedure for anyone really, but because older adults are at a higher risk of injury and disease, it is only right to make sure you take this first step for your health and safety.
Thirty minutes of moderate physical activity is recommended several days a week. Weight training is a good way to prevent bone and muscle loss. Without further adieu lets get started!
Although older adults require less calories then younger adults, it is still vital to make sure you get the right nutrients and minerals to stay healthy. This exercise program for the elderly does not require a whole lot of protein like younger weight training enthusiast, because you are probably just looking to stay healthy and remain or get in shape. However, we will tell you what type of nutrient rich foods you should be eating to maintain a healthy and fit lifestyle.
What to eat: Fruits, vegetables, whole grains, and fat free or low fat dairy products. Lean meats, beans, and nuts are very good. It is also recommended to stay away from to many saturated and tans fats.
The bulk of your diet should be rich in fiber. For example, whole grain breads, cereals, beans, and veggies are great. This helps prevent constipation and also helps lower the risk of certain diseases.
Before any activity be sure to stretch. Loosening up the joints and muscles is essential to prevent injury. You should only weight train 2 times a week, at the very most 3. Each session should last around 20-45 minutes and no longer. Do not weight train 2 consecutive days in a row.
Your goal is most likely big muscles or high endurance, rather to stay in shape and keep up your functional movements. Thus, 1 or 2 exercises for each muscle group should suffice. Each exercise will be 2 sets of 8-10 repetitions for a total of 20 repetitions maximum for that specific movement.
If you are unsure of an exercise, you may want to hire a personal trainer to show you each one and how to perform them. Personal trainers are great in helping you reach your goals and teach you everything you need to know.
Dumbbell Squats: 2 sets of 8-10 repetitions
Good-mornings: 2 sets of 8-10 repetitions
Dumbbell Shrugs: 2 sets of 8-10 repetitions
Cable Curls: 2 sets of 8-10 repetitions
Tricep Push-downs: 2 sets of 8-10 repetitions
Chest Press: 2 sets of 8-10 repetitions
Leg Extensions: 2 sets of 8-10 repetitions
Machine Shoulder Press: 2 sets of 8-10 repetitions
Push-ups: 2 sets of 8-10 repetitions
Lat Pull-downs: 2 sets of 8-10 repetitions
Dumbbell Lunges: 2 sets of 8-10 repetitions
Hyper-extensions: 2 sets of 8-10 repetitions
Ab Crunch Machine: 2 sets of 8-10 repetitions
Seated Rows: 2 sets of 8-10 repetitions
Leg Press: 2 sets of 8-10 repetitions
Incline Chest Press: 2 sets of 8-10 repetitions
Supplements are great for everyone, even during an exercise program for the elderly. Although the majority of supplements on the market right now are geared toward younger people, older adults can benefit from them just as well.
Multivitamin- These are good for everybody, but since older adults require less calories then younger people, it may be harder to acquire the right nutrition throughout the day with daily meals. This is where the multivitamin comes in! It helps you meet all your nutrient needs and promotes overall health.
Fish Oil- Fatty acids are important to maintain your health. A restricted diet, or one that does not require a lot of calories may make it harder to get the adequate amount you need! Fats are known to cushion your joints and organs which is helpful in an active lifestyle.
Joint Care- Properly functioning joints are so important to movement, especially with an active lifestyle. Older adults have more wear and tear on their joints, a good joint care supplement would be very helpful in sustaining your body!