Your senior fitness goals should take into account your starting point and what you want to achieve. Setting realistic goals can help create focus, reset your priorities, and clearly define what you want to accomplish.<\/p>\n
The first step in setting achievable goals is to assess where you are physically. This assessment should be made with the help of your physician to ensure that you reach your goals effectively and safely.<\/p>\n
He or she can suggest exercises and activities to participate in and ones to avoid, as well as any tests you might need to take before beginning a fitness program.<\/p>\n
You might think that starting an exercise program might be too much for you, particularly if you haven\u2019t exercised in a while. But studies show that many of the changes attributed to aging are actually caused by disuse.<\/p>\n
So how do you get started?<\/p>\n
According to the\u00a0Centers for Disease Control and Prevention<\/a>, if you are relatively vibrant and aged 65 years or older, you should be able to perform a minimum of at least 150 minutes a week of moderate-intensity exercise like brisk walking, gardening, raking leaves, etc. You can break that up into five days of 30 minutes of exercise, or even two 15-minute sessions per day. Strength training two days a week and balance-related exercises are also recommended.<\/p>\n The moderate zone heart rate is calculated as 50 to 60 percent higher than your resting pulse. According to the\u00a0Mayo Clinic<\/a>, one of the simpler ways to determine if you are on the right path is by gauging how you feel. For many, moderate activity feels somewhat hard. Your breath quickens, but you\u2019re not out of breath. You develop a light sweat after about 10 minutes of activity. You can carry on a conversation, but you can\u2019t sing.<\/p>\n Back off a bit if you are short of breath or in pain, or find that you can\u2019t work out as long as you planned. Be sure to warm up, stretch, and cool down.<\/p>\n Write down your senior fitness goals. You can break this project into a short-term goal list and a long-term goal list.<\/p>\n Short-term goals could involve finding an exercise partner and planning out exercise sessions.<\/p>\n Long-term goals could involve what you want to achieve in 6-12 months. Perhaps the goal involves\u00a0losing weight<\/a>, or lowering your blood pressure readings to a healthy range. Perhaps you can set your sights on increasing your walking speed over a given distance, or improving your ability to keep up with your grandchildren. If you have a disability, you might strive to increase your independence and quality of life by building your strength and stamina.<\/p>\n The best goals are the ones that bring you the most satisfaction while improving your health.<\/p>\n Depending upon your specific capabilities, a well-rounded exercise routine incorporates cardiovascular and strength training, as well as stretching and balance exercises. Keep a journal as you advance through your fitness routine, and note any changes and improvements you see or adaptations you make to the routine along the way.<\/p>\n According to the National Institute on Aging, you should\u00a0start slowly when beginning an exercise<\/a>\u00a0program in order to stay safe and reduce your risk of injury. They recommend the following:<\/p>\n Some of the best exercises recommended for seniors include:<\/p>\n These exercises include isometric exercises (contracting muscles and holding them in the contraction), seated chair exercises, stretching, core strengthening, and other mobility exercises.<\/p>\n There are videos demonstrating\u00a0chair exercises<\/a>\u00a0for older adults.<\/p>\n Despite your disability, you may still be able to walk, use an elliptical machine, ride a stationary bike, or even swim using flotation devices.<\/p>\n Regardless of the exercise routine you choose, it is important to\u00a0consistently stay active.<\/a>\u00a0Even if you only have a few minutes during a day and can\u2019t complete your entire routine, you should do part of it or find other ways to keep physically moving throughout the day. Better fitness is a life-enhancing goal you can achieve.<\/p>\nPlan Ahead<\/strong><\/h3>\n
Develop an Exercise Routine<\/strong><\/h3>\n
Start Slowly<\/strong><\/h3>\n
\n
\n
Exercises for People with Disabilities<\/strong><\/h3>\n
Be Consistent<\/strong><\/h3>\n