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Exercise Tips For Older Adults And Seniors

Posted by on Tuesday, June 30, 2009, 10:58
This news item was posted in Seniors category and has 1 Comment so far.

Before you exercise

A prominent Swedish physiologist, Per Olaf Ostrand, has written that people should seek their doctor’s permission not to exercise! Even so, it is probably a good idea to check with your family physician before you start an exercise program or new fitness activity.

Wait two or three hours after a large meal before exercising. Digestion directs blood to your digestive system and away from your heart. Drink something about an hour before you begin exercising to make sure you don’t become dehydrated.

If you are exercising outdoors, pay attention to the weather. It is not best not to exercise during extremes of heat, cold, rain or wind, especially if you have respiratory or heart problems. Make sure the location is safe, away from the hazards of heavy traffic. Another reason to avoid traffic is the emission of carbon dioxide, which can be a problem for older people who are sensitive to less oxygen in the air.

During the summer and even on sunny winter days, do not forget to wear sunscreen on all exposed skin areas. In summer you should wear a broad brimmed hat to shade your neck, face, scalp and ears, and sunglasses to protect your eyes and reduce glare, in winter a warm hat which covers your ears will prevent you from losing vital body heat.

Make sure you have the proper equipment for your activity the right tennis racket, an approved bicycle helmet, or properly fitted walking shoes.

Always begin with a five minute warm up of stretching and slow walking. This raises your body temperature, which increases muscle flexibility, reducing the chance of harmful muscle strain.

While you exercise:

It is natural to breathing during exertion but many people don’t exhale fully, which can make them tire more easily. Concentrate on breathing out in a regular and controlled fashion.

It is especially important for older people to listen to their bodies during exertion. If you haveĀ  a cold or aren’t feeling well, it may be advisable to skip exercising for a day or two. If you feel tired, slow down your pace a bit. If you develop any of the following symptoms, stop immediately, dizziness, fainting, nausea, excessive shortness of breath, severe fatigue or distress, any pain in your chest or lungs, wheezing during breathing, irregular heartbeat. If these symptoms persist, seek medical attention or advice.

If you feel thirsty, stop for a drink of water or diluted fruit juice.

Avoid sudden or extreme movements of the neck and head. These could cause muscle strain or circulatory problems resulting in dizziness.

After you exercise

A cool down period of at least five minutes will allow your pulse and respiration to slow down gradually to resting levels. To avoid dizziness during this period, don’t lower your head below your heart.

Your muscles may feel sore after exercise, but the pain should go away within a few hours. If it lasts longer, you may be overdoing it and should slow down. After a day’s rest, exercise again, through a bit more gently. If you think you have injured a joint or muscle, apply a cold pack and rest. An injury that seems severe should be seen by your doctor.

Avoid hot showers. steam rooms and or saunas after exercise, at least until your body has cooled down. The heat can make tiny surface blood away from the heart and causing faintness.

One final and important word, don’t be disappointed if you don’t see or feel instant results from exercise. The key to success is to be realistic, consistent and patient with yourself as well as your body.

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1 Response to “Exercise Tips For Older Adults And Seniors”

  1. 18 December, 2010, 12:33

    Exercise Tips For Older Adults And Seniors | Cure Pages…

    Before you exercise A prominent Swedish physiologist, Per Olaf Ostrand, has written that people should seek their doctor’s permission not to exercise! Even so,…

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