5 HEALTHY TIPS FOR SENIORS

You always hear that the secret to staying fit is a balance between regular exercise and a healthy diet. While controlling what you eat doesn't require much more than a little self-control, sometimes maintaining a consistent workout routine isn't as easy as it should be. This can be especially true for older adults who may not have the time or physical ability to properly exercise on a regular basis. The American Council on Exercise (ACE) has come up with a few fitness tips that seniors can use to keep living a happy, healthy life:

1. CARDIO IS A MUST. Anything that gets the heart pumping should result in some solid exercise. Seniors should start light and gradually build up to at least 30 minutes of cardiovascular activity on most (preferably all) days of the week. The exercises in question shouldn't be anything too demanding; think walking, swimming or cycling. Everyday activities like playing with children and dancing can also get seniors some much-needed cardio.

2. PUMP SOME IRON. According to ACE, older adults who have taken part in a strength-training program have been able to regain lost muscle mass while increasing their overall strength, metabolism, bone density, and balance. It recommended lifting weights or relatively heavy household items like milk jugs or canned food in order to maintain muscle mass and promote bone health.

3. DON'T RESIST RESISTANCE TRAINING. Falling is one of the major causes of disabilities among older adults. In order to reduce the risk of injury, try strengthening leg and hip muscles through resistance training (at least 2 days per week) that exercises the most important muscle groups through a full range of motion.

4. WORK ON FLEXIBILITY. Any fitness instructor will tell you how important it is to stretch before and after you exercise. Doing that will help maintain mobility and range of motion while decreasing the risk of injury after exercise. Stretching is also a great way to calm down and relax after a hard yet satisfying workout.

5. STAY SAFE. Exercise, but don't overexert. In order to make sure no problems arise, wear comfortable and well-fitting shoes, avoid outdoor activities in extreme temperatures, stay hydrated, and choose an appropriate workout intensity. If a problem like chest pains or nausea does occur, stop all activity and call your doctor or 911 immediately.

For more exercise and workout ideas for senior fitness, check out www.ACEFitness.org

source: www.ledger-enquirer.com