SENIOR
ELDERS
FITNESS




SENIOR FITNESS

TEN REASONS TO GET FIT

PHYSICAL ACTIVITY AS A SENIOR

SENIOR EXERCISE AND FITNESS TIPS

EXERCISE FOR SENIORS

RECOMMENDATIONS

COMMON MYTHS ABOUT SENIOR FITNESS

SOME CAUTIONS

SIT AND BE FIT

SENIOR FITNESS LINKS



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SECTION 1



SENIOR
ELDERS
FITNESS




Senior fitnessis as important, if not, more
important than for other age groups. If you're
an older adult(fifty years and up), you can
turn back the clock on your health and fitness
level. You have the potential to make your life
easier and more fun.

Older adults often think that they are too old
to enjoy an active life like they did when they
were younger. They feel that they have to slow
down as they age.

The fact is that seniors do not have to give in
to aging. Exercise and good nutrition can help
to improve the quality of life.

Increased longevity can also be a major benefit
of senior fitness.




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SECTION 2



TEN
REASONS
TO
GET
FIT




Here are ten reasons for you to consider
getting back into shape. This website
promotes and encourages mature adults to
get back into the swing of things to
improve the quality of their life.



•Better Health

Means improved lifestyle for everyday living.
Life becomes more enjoyable.



•Better Sleep

Getting your sleep helps to give you more
energy and vitality to get through your day.



•Lose Weight

Exercising and paying attention to your diet
can help to reach your ideal weight making
you look and feel better.



•Longevity

Better health habits improve your chances
for living a long and happy life!



•More energy

Having energy makes your daily life easier.
You function better in all aspects of your.

life.


•Freedom From Disease

By being more active, you can improve and
possibly eliminate various diseases that
are caused mostly by inactivity.



•Improved Mood

How about a better outlook on life. You
can improve your moods and reduce stress
at the same time.



•Stronger Bones

Resistance movements help to build strong
bones to help reduce possible injuries.



•Greater Strength

Being stronger makes daily activities
easier and more effecient.You can even
enjoy your favorite sport if you like.



•Flexibility

You can be more mobile by including
movements that stretch and condition

your body.


Senior Fitness
http://www.fitness-for-fifty-plus.com/



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SECTION 3



GETTING
MORE
PHYSICAL
ACTIVITY
AS
A
SENIOR




If you're determined to succeed at losing weight,
simply cutting calories won't guarantee success.
Physical activity is as essential to achieving
long-term weight loss as a healthful diet,
according to the National Institutes of Health
(NIH). By themselves, neither exercise nor diet
can get you to your goal as effectively or as
fast as the two of them can together.


That's especially true
for people over age 50.


Not only is physical activity essential for
weight-loss success, the NIH says it's an
important factor in maintaining your weight
once you've lost the extra pounds. Take comfort
in the NIH's use of the words,


"physical activity,"

not "exercise."



The message is that you can win the weight-
loss game with many different kinds of
physical activity. You don't have to do
killer aerobics and lift heavy weights at
a gym to drop pounds and keep them off.
But you do have to do something, and you
have to do it regularly.


While weight management may be your number
one priority now, think fitness not thinness.
Just look at all the other health bonuses
experts attribute to being physically active:



Regular physical activity reduces
your risk of developing:


heart disease

some kinds of cancer

high blood pressure

osteoporosis

diabetes

obesity


It also can reduce
the symptoms of:


arthritis

anxiety

depression

insomnia


And it boosts and builds:


the immune system

your energy level

your muscle mass

blood flow to the brain,
which helps keep you
mentally sharp



So how should you get started? It doesn't
matter how you begin, just get moving! Any
activity is better than vegetating in front
of the television. Look for every opportunity
you can to stand instead of sit, walk instead
of drive, or run instead of walk. Turn your
everyday activities into opportunities for
physical activity, such as taking the stairs
instead of the elevator.



Make movement a routine part
of your everyday life.



Getting More Physical Activity as a Senior
http://health.howstuffworks.com/wellness/aging/senior-health-lifestyle/lose-weight-senior3.htm



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SECTION 4



SENIOR
EXERCISE
AND
FITNESS
TIPS




How to Gain Energy
and Feel Stronger



As you grow older, leading an active lifestyle
is more important than ever. Regular exercise
can help boost your energy, maintain your
independence, and manage the symptoms of any
illness or pain. Exercise can even reverse
some of the symptoms of aging. And not only
is exercise good for your body—it’s also good
for your mind, mood, and memory.

No matter your age, your health, or your fitness
level, any senior can benefit from moving more.
Whether you are generally healthy or are managing
an illness, there are large and small ways to get
more active, improve confidence, and boost your
fitness level.



5 Myths about Exercise
and Older Adults


Myth 1: There’s no point to exercising.
I’m going to get old anyway.


Fact: Exercise and strength training helps you look
and feel younger and stay active longer. Regular
physical activity lowers your risk for a variety of
conditions, including Alzheimer’s and dementia,
heart disease, diabetes, colon cancer, high blood
pressure, and obesity.



Myth 2: Elderly people shouldn’t
exercise. They should save their
strength and rest.


Fact: Research shows that a sedentary lifestyle is
unhealthy for the elderly. Period. Inactivity often
causes seniors to lose the ability to do things on
their own and can lead to more hospitalizations,
doctor visits, and use of medicines for illnesses.



Myth 3: Exercise puts me at
risk of falling down.


Fact: Regular exercise, by building strength and
stamina, prevents loss of bone mass and improves
balance, actually reducing your risk of falling.



Myth 4: It’s too late.
I’m already too old to
start exercising


Fact: You’re never too old to exercise! If you’ve
never exercised before, or it’s been a while,
start with light walking and other gentle
activities.



Myth 5: I’m disabled.
I can’t exercise sitting
down.


Fact: Chair-bound people face special challenges
but can lift light weights, stretch, and do chair
aerobics to increase range of motion, improve
muscle tone, and promote cardiovascular health.



Senior Exercise and Fitness Tips
http://www.helpguide.org/life/senior_fitness_sports.htm



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SECTION 5



EXERCISE
FOR
SENIORS




There is a fountain of youth. Millions have
discovered it - the secret to feeling better
and living longer. It's called staying active.
Finding a program that works for you and
sticking with it can pay big dividends.

Regular exercise can prevent or delay diabetes
and heart trouble. It can also reduce arthritis
pain, anxiety and depression. It can help older
people stay independent.



There are four main types of exercise
and seniors need some of each:

Endurance activities - like walking,
swimming, or riding a bike - which
build "staying power" and improve
the health of the heart and
circulatory system

Strengthening exercises which build
muscle tissue and reduce age-related
muscle loss

Stretching exercises to keep the body
limber and flexible

Balance exercises to reduce the
chances of a fall



Exercise for Seniors
http://www.nlm.nih.gov/medlineplus/exerciseforseniors.html



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SECTION 6



RESOMMENDATION
FOR
SENIORS




It is also recommended for seniors to take
the following actions to help maintain good
senior fitness:



•Check your blood pressure

•Keep tabs on cholesterol

•Know your glucose

•Don't use tobacco

•Eat healthy foods

•Watch your weight

•Avoid excessive alcohol




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SECTION 7



COMMON
MYTHS
AND
OTHER
BARRIERS
TO
SENIOR
FITNESS




Many older people believe that exercise is
no longer appropriate. Some of the common
misconceptions that prompt older people to
abandon physical activity include:


•Older people are frail and physically weak

•The human body doesn't need as much physical
activity as it ages

•Exercising is hazardous for older people
because they may injure themselves

•Only vigorous and sustained exercise is of
any use


Other factors that may contribute to the lack
of physical exercise and senior fitness among
people over 50 years of age include:


•A preference for sedentary activities, such
as reading and socializing

•The relatively high cost of some sports

•Many sports and activities tend to attract
young adults, so older people may feel
unwelcome

•The physical fitness marketplace has failed
to include and attract older people




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SECTION 8



SOME
CAUTIONS




If you experience any of the following symptoms
during exercise, stop immediately and rest for
10-15 minutes, and if the symptoms don't subside,
contact a doctor:

•severe shortness of breath

•coughing, wheezing or difficulty breathing

•pain, pressure, discomfort or tightness in
the chest, especially if it is extending
into the neck, jaw, or left arm

•dizziness, light-headedness or fainting

•extreme perspiration

•severe pain, cramps or muscle aches

•nausea

•extreme, prolonged exhaustion or fatigue
after exercising



Recommendations
http://www.fitness-after-50.com/seniorfitness.html



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SECTION 9



SIT
AND
BE
FIT




Sit and Be Fit is an award-winning exercise
program for senior citizens and individuals
with limited physical motion, that is
available on video tapes and is distributed
to public television stations (although not
by the Public Broadcasting Service (PBS)).

The shows mission statement is: Sit and Be
Fit is committed to improving the quality
of life of older adults and physically
limited individuals through safe, effective
exercises that are available through
television, videos, personal appearances,
classes, seminars, books, and the Internet.

The show actively promotes functional fitness,
healing, and independence, and is an effective
resource for professionals in aging and fitness.



Sit and Be Fit
http://www.sitandbefit.org/index.php


Sit and Be Fit
http://en.wikipedia.org/wiki/Sit_and_Be_Fit



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SECTION 10



SENIOR
FITNESS
LINKS




American Senior Fitness Association
http://www.seniorfitness.net/

Brain Fitness
http://www.seniorbrains.com/

Elderly Balance Exercises for Seniors
http://www.eldergym.com/elderly-balance.html

Elderly Parents Activities
http://www.boomers-with-elderly-parents.com/Elderly-Parents-Activities.html

Elderly And Senior Endurance Exercise To Condition Your Body
http://www.eldergym.com/elderly-endurance.html

Elderly Strength Training For Seniors
http://www.eldergym.com/elderly-strength.html

Exercise and Fitness for Seniors
http://www.care.com/senior-care-exercise-and-fitness-for-seniors-p1017-q14754.html

Exercise for Seniors
http://www.nlm.nih.gov/medlineplus/exerciseforseniors.html



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Exercises For Seniors And The Elderly
http://www.eldergym.com/exercises-for-the-elderly.html

Fitness After 50
http://www.fitness-after-50.com/

Fitness and Exercise for Seniors and Wheelchair-Bound People
http://www.aboutaerobics.com/senior-wheelchair-aerobics.html

Fitness For Seniors
http://www.seniorfitness.youreover50.com/

Fitness Tips
http://www.aarp.org/health/

Fitness Tips – Chair Exercise for Seniors
http://www.strongerseniors.com/tips/

Kama Sutra
http://www.gutenberg.org/etext/27827

The Kama Sutra
http://www.indohistory.com/kamasutra.html

The Kama Sutra in audio format
http://librivox.org/the-kama-sutra-by-mallanaga-vatsyayana/

The Kama Sutra in the original Sanskrit
http://titus.uni-frankfurt.de/texte/etcs/ind/aind/klskt/kamasutr/kamas.htm

Outdoor Elderly Activities
http://www.elder-one-stop.com/outdoor-elderly-activities.html

Physical fitness for senior citizens
http://www.thedoctorsrheum.com/greatest-actions-for-physical-fitness-for-senior-citizens-and-their-aging-parents-assist-maintain-them-wholesome

Physical Exercises
http://www.buzzle.com/articles/exercises/



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seniors Drugwatch
http://www.drugwatch.com/seniors/

Senior Exercise
http://www.senior-exercise-central.com/

Senior Exercise
http://www.medicinenet.com/senior_exercise/article.htm

Senior Fitness.com
http://www.seniorfitness.com/

Senior Fitness
http://www.retirement-on-a-budget.com/senior-fitness/.htm

Senior Fitness Certification
http://www.issaonline.com/certification/senior-fitness-certification/

senior fitness links
http://www.seniorfitness.net/sfalinks.htm

Senior Health
http://www.myseniorcare.com/health

Senior Sex
http://www.medicinenet.com/senior_sex/article.htm

Silver Sneakers
http://www.silversneakers.com/

Sports, Exercise, & Fitness for Senior Citizens
http://www.seniors-site.com/sports/index.html

Strength Training for the Elderly
http://www.parentgiving.com / elder-care / why-strength-training-is /



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