The Fountain of Youth

Some senior citizens in Tampa, Florida are saying they have found the secret to youth. A certified water fitness instructor has developed a gentle water exercise suitable for our elderly population. Sixty-three year old Marge Jackson said, "If you want to feel better, do this, it helps you feel better for the rest of the day."

The water class helps improve endurance. Class is three times a week and runs for an hour each time. The workout involves aerobic moves, light weights and elastic bands. The founder of the program has a passion for improving lives of the elderly, "The goal of her workout, which she  started teaching in September, is to dispel the myth that older people should  sit back and rest, she said. Too often, that means doing nothing and allowing  the body to waste away." 


The program is also effective in helping to build strenth and flexibility among senior adults who have physical ailments. Water excercises are good for the body because they do not hurt muscles, ligaments, bones or joints. The water actually helps heal injured joints by stimulating blood circulation. During an hour of water aerboics one will approximately burn 400 calories. 


TIP: Make sure you choose your favorite music to do water aerobics too! Stay fit!


References

Reddick, Tracie. "Seniors Take to the Water for Fitness and Endurance." Seniors Take to the Water for Fitness and Enduranc [Tampa Bay]: 10B. Print.

NASM Basic Workout Outline for Seniors

As the functional independence and importance of exercise increase in the elderly population, it is important we provide meaningful physical training for older adults. Here is a set of basic guidelines for seniors, provided by the National Academy of Sports Medicine

First there are important considerations to pay attention to before one engages in physically activity. It is important to note that as we age our maximum oxygen intake and exercise heart rate will decrease with age so the initial workloads should be low, a good starting point is 3-5 days a week for about 30 minutes each. As we age our body fat percentage will increase and bone and lean muscle mass will decrease, therefore moderate resistance work is recommended. A good place to start is 1-3 sets of 8 repetitions. As we get older our balance, gait and neuromuscular coordination may become impaired and exercise routines should be chosen that safeguard against falls. Cardio options should be stationary cycling, treadmill or aquatic exercise. Weight lifting should be done from a seated position as well.

Because there is a higher diagnosis of heart disease among the elderly, a pulse assessment should be conducted before exercise is performed. If a pulse irregularity is shown then a careful analysis of medication use and possible exercise effects should be assessed by a physician.

Here is a recommended workout routine that should be performed 3 times per week:

• Stationary bike, aquatic exercise or treadmill with hand support for 20-30 minutes
• 1-2 sets of 8-20 repetitions of resistance training, light weight  
• Static stretching

Progression of all exercises should be slow and always make sure to breath normal during training.

Stay fit!

Prevention

This weeks entry will pertain to our older population who are at risk of injuries due from falling. As people grow older their muscles and stability weaken, thus increasing opportunities from fall-related injuries. It is important that our elderly take proper precaution in avoiding such injuries.

It has been found that moderate intensity exercise in a community based program is effective in preventing falls in older people. In a study it was found that subjects who completed a median frequency of 23 workout sessions per year showed significant improvements in their stabilization. Those that exercised had 40% less falls. Those that partake in a weekly exercise program can improve balance and reduce the rate of falling.

The American Heart Association recommends that older people and people with disabilities engage daily in moderate intensity exercise. Such workouts include long periods of walking or swimming. They say that " Older adults and people with disabilities can gain significant health benefits with a moderate mount of physical activity, preferably daily."

Stay fit!

References
Barnett, A. "Community-based Group Exercise Improves Balance and Reduces Falls in At-risk Older People: a Randomised Controlled Trial." Age and Ageing 32.4 (2003): 407-14. Print.