Seniors Site

The recommended exercise time for seniors everyday is 2-3 hours. That’s 2-3 hours every single day, 14-21 hours a week, in order to get fit—and yes, there should be no cheating on time! That’s only the time spent on a chosen exercise however, your exercising need not end just there since there are some ways to still improve your routines and get the most out of your exercises!

•    Alternate routines. You need to do moderate cardio exercises such as jogging or brisk walking 2 hours everyday. To enhance your daily exercise routine, why not do resistance training twice a week in addition to your daily cardio stint? This way you’ll also train your muscles on top of burning calories which is by the way, a very effective combination.
•    Do variations. Cardio exercises don’t necessarily mean you should jog all your might along trails every single day. You can also do cardio training using an elliptical or a stationary bike if you think it is not safe for you to go outside or you simply don’t have the time.
•    Take advantage of your energy spurts. Energy spurts are packets of energy which can be felt when doing a repetitively slow, monotonous movement such as walking. Put your energy spurts to work by increasing intensity when you feel like it then going back to low intensity when it’s gone.
•    Go for free weights. While it is recommended for beginners to use machines since they are supportive and has less chances of getting your injured, free weights such as dumbbells and barbells allow natural movement of the body, thus training your body the way nature intend it to be.
•    Train the body in alternates. Not the “split routine” mind you as it doesn’t work for everybody. I’m talking about alternating between upper body and lower body with each workout session. Of course, you do this under a professional trainer’s supervision.
•    Get proper warm up and cool down times. It is important that your body is made prepared before doing exercises and giving it time to recover afterwards. The whole idea behind these things is to just give time for your body to adjust to the activity that you’re about to do which of course, lessen the possibility of an injury.
•    Train with a buddy. Training is fun when you do it with a buddy. Shared experiences like this not only strengthen the bond between friends but also strengthen your body. It can’t get better than that.
•    Walk your way. Walking is still the best and easiest form of exercise plus it will save you a couple of pennies. Walk around your neighborhood, instead of driving.

What we need to remember is that seniors have nutritional needs different from younger people. What must be working right for our bodies 10 or 15 years ago might not anymore be fit for you now. Also, you need to consider the natural aging process of your body when choosing the right foods for you to eat. For one, your skin needs be nourished from the inside—this is not something your lotion and creams can obviously do. Then there’s the matter of getting enough nutrients into the body to protect your brain from Alzheimer’s plaques. Eating healthy and right is absolutely important for an aging body like ours!

Your everyday food need not be elaborate. In fact, munching on fruits and veggies is the best way to go healthy—must be the easiest too! Also avoiding empty calories will help you maintain a fit body. Furthermore, do note that, in general, seniors need more fiber and lesser calories in their diet. Below are some foods that are recommended for seniors, unless you are on a special diet. In such case, you will need to consult your dietician or your doctor first.

•    Milk. Of course, it has calcium which is good for your bones and vitamin D too which boosts up nutrient absorption. Milk is also recommended if you are trying to lose weight.
•    Banana. This fruit is a good source of energy since it is composed of sugars and fiber. By sugar, I meant the healthy kind, by the way. It is also very ideal for seniors with teeth and gum problem since it is soft and very easy to eat.
•    Avocado. Avocado is recommended for seniors who are having cholesterol level problems as it helps in lowering blood pressure as well as cholesterol levels. Fatty acids that are found in avocados prove to be good for your nails and hair.
•    Veggie juice. Seniors who are having trouble chewing their food will definitely get all the fiber and nutrients found in vegetables if they are in juice form. Moreover, for those seniors who are not really keen on eating vegetables, vegetable juices will also help them get their required daily intake without having to contend with the vegetable’s “veggie” form.
•    Yogurt. Yogurt is best for seniors who are lactose intolerant. Yogurt is a good milk alternative and it was found out to be good for your mouth too. Moreover, yogurt promotes good digestion which certainly seniors will benefit from.
•    Eggs. They are soft plus they are loaded with quality protein which your body needs. This will come in handy for those trying to avoid red meats but still want to meet their recommended daily intake.
•    Whole grain products. Cereals, bread—anything that is “whole grain”. This will serve as your carbo intake which will give you energy for the whole day. Furthermore, whole grains are fiber.

There’s a myth that says with aging comes muscle loss.  Some version would even have it that as soon as you reach a certain age, your muscle begins to shrink until your body is no more than a bag of bones and saggy skin. Some seniors will blame it to diminishing energy levels which prevents them to do a decent physical workout anymore while others prefer to hide behind their illnesses and health conditions, whichever is worse. However, a recent study shows that while muscle loss in seniors is quite alarming, many are not bothered at all!

Do note that protecting your body from muscle loss is very important especially if you are nearing your golden age. Muscle loss can lead to health complications and it can also cause unwanted injuries which can otherwise be prevented. The muscles inside your body not only give you strength and balance but also enable good mobility as well. Good mobility is an important factor to good quality of life, by the way, which will allow you to continue doing the things you enjoy the most!

When battling muscle loss, aim for physical activities which require resistance. Resistance training increases muscle size. With regular training, you maintain a healthy muscle size that is just right for your lifestyle. If you are currently recovering from a surgery or perhaps nursing an injury which prevents you to do some resistance training, inquire about therapies that are specifically designed to keep your body active until you are strong enough to exercise on your own. The idea is, as much as possible, keep your body moving so you won’t lose momentum.

Aside from exercising, boost your fight with supplements. Fish oil has been found to halt or delay muscle loss in seniors. Protein has also been proven to combat sarcopenia—or muscle loss in medical term. Contrary to popular notion, a senior who maintains a diet that has moderate amount of protein in it can still turn protein into muscle which ultimately helps in fighting muscle loss. Of course, taken into consideration is your lifestyle and level of activity. You might want to check your body of metabolic acidosis as well since this condition attacks your muscles. For your information, metabolic acidosis is when your body retains too much acid while excreting less than it should. This happens when you overload on animal protein and consume less fruits and vegetables so make sure you are keeping everything checked and balanced. You can still get protein from other sources, by the way.

If you are interested in getting fit and sexy, you should always remember that your body was not built with a switch, such that it is impossible to turn it off and on whenever you like it. Even a younger body needs to adjust when adapting a new lifestyle, and exercise, goes without saying, is a lifestyle meant to be adapted.  Especially with an aging body like ours, we need to take it slow, give our bodies some time to adjust and just enjoy the moment.
Like what I always say, staying fit and healthy is a lifetime commitment. A commitment you do for yourself. While staying fit usually results to slimmer, sexier body, it should not be your motivation and should only be considered as an additional reward for being a good girl/boy. It is because, almost always, you don’t lose weight and tone the body instantly. It takes time and hard work. If you focus on losing weight when exercising and you don’t get the desired result at once, you get easily discouraged and may even see exercising as a tedious task to do, hence unfinished fitness routines and ineffective weight loss programs.
Most of my senior friends have just started their fitness programs and they don’t have prior experience with any kind of exercise. However, they managed to stick with it and actually enjoy it. Here are some of their tricks on how they were able to start their exercise routines the right way:
·    Start slow and ask questions. In other words, they were curious—and managed to stay that way even if they already made it past the beginner’s level. They never assumed the role of a know-it-all and would ALWAYS seek assistance from professionals. This way they were able to uncover pro’s secrets and practice them too.
·    Feel your body responding. When exercising, focus your mind more on how your body responds. If a certain pose makes you feel weaknesses you never knew existed, let your instructor know and try to strengthen that part with his or her guidance.
·    Never overtrain. It’s easy to get obsessed with a program especially if your body is responding well to it. Unfortunately, obsession only occurs in your brain and it clouds whatever your body might be telling you. Overtraining causes injury and it is never recommended to anyone especially seniors and older people. Rest whenever needed and stay within healthy workout limits.
·    Try other sports. Just as long as it keeps you active and you enjoy it, engage. Engaging in other sports will help you stay away from getting bored with repetitive workout routines.
·    Find time for it. Making your fitness program a part of your daily life will make it easier for you to reach your goal, whatever that may be. Find your most comfortable time for it and follow it religiously, like you would when taking a bath or brushing your teeth.

Losing weight is much more than following a strict diet and exercising. I say, when you want to really lose weight, you need to prepare yourself in every aspect of your life, especially emotionally and of course, physically. If teens and midlifers with stronger and more stable bodies are having a hard time following these two simple rules, then what should we expect from an aging body like mine?
With slower metabolism, limited range of motion and digestive problems, seniors are indeed puzzled on how to really lose weight and stay healthy for the rest of their lives. It seems that the odds are now reduced to almost half. Take into consideration the fact that seniors SHOULD never engage in anything drastic and life threatening which I find in every fad diet that comes my way!
One of the reasons why I find it hard to lose weight is that I always find myself shifting from one fitness program to another and end up with several fitness programs with zero results. Why? Just because I heard someone has been successful with her program and I want to try it too. Unfortunately, frustration strikes me first before I see anything tangible to hold on to! In addition to exercising hard enough, a senior must be able to stick with “the plan”. With that said, your fitness program should be something you really enjoy doing or take an extra effort to make it enjoyable on your part. A fitness instructor once told me that the best fitness program is a combination of cardio and light strength training. For seniors, it could mean jogging and Pilates on a regular basis.
Making your body strong enough to endure exercise is a must. This means seniors are allowed to eat to fuel the body as well as provide your body with enough sleep. I understand that some seniors are having a hard time getting enough sleep however, never harass yourself and end up frustrated for not getting any sleep at all. Seniors must gauge themselves, if you feel you can do exercise with little sleep, then by all means, go.
A proper mindset is also important when trying to lose weight and even in maintaining an ideal weight. As much as possible, try to aim for a healthy body to help you live longer, rather than a stick-thin figure which I think is not too charming to see. Furthermore, a balanced mind and body requires a stress-free lifestyle. While it is impossible to live a life free of stress, there are ways to de-stress yourself like getting a massage or joining a Yoga class.

One of the most health threatening situations we seniors have to face every single day is the risk of falling. I personally have observed that as we grow older, the more trips and falls we experience—and in ever shortening intervals too! I say, my balance is seriously impaired that’s why! I can honestly attest to this since I observed that while the strength of my knees are still there, I can no longer do exercises which involve balancing myself without risking an off-balanced feat!
But I’m not the type of person who would just easily give up on things! I admit, there are things that an aging body won’t be able to do like it used to but these things can be improved, especially  if given enough attention. So I did my research and come up with what might be an answer to the question of my ever dwindling balance.
As the title suggests, senior citizens can prevent falls just by improving their balance and body stability. These two go hand-in-hand, side-by-side thus improving one will benefit the other. Fortunately, there are types of exercises which specifically target strength building, particularly of the legs, and balance improvement. Yoga for one, promotes balance, inside and out. Yoga, having adjustable levels and degrees of practice, also proves to be perfect for an aging body.
Strength training on the other hand, will help your bones stay strong, well almost, since it will build muscles around it, hence protecting the bones. It also stabilizes your body’s stance for better balance. Contrary to popular notion, there are many ways in which seniors can improve their balance and build strength without hurting themselves. All you need to do is find an exercise which really interests you and will be able to keep you in regular attendance.
Tai Chi has also shown excellent results in terms of improving seniors’ balance and stability. Tai Chi is originally an ancient Chinese martial arts but has managed to evolved in a moderate-impact exercise most suitable for seniors.  Studies even showed that with regular Tai Chi training, seniors were able to improve their range of motion and flexibility preventing falls from happening.
Why not try aquatic exercises instead? When you do aquatic exercises, you take advantage of the buoyancy that the water will naturally give you, enabling you to float, raise, jump and stretch to your heart’s content. Things that are otherwise impossible to do when out of the water. Also, water has its own resistance so it’s more or less doing resistance training minus heavy dumbbells from the local gym!

We’ve heard from our mothers and grandmothers, even from our nosy neighbors, the saying “an apple a day, keeps the doctor away” one too many times. Variations would be: dentist, stress, and other things that generally scare us for no apparent reason other than its cost. In truth, apple can really keep all things bad at bay especially for seniors whom supplements are almost considered a way of life! Apple was found out to be rich in antioxidants which, of course we know, is the magic word for anti-aging.
While apple is no fountain of youth, it certainly benefits seniors when consumed regularly. Aside from that, apple can be eaten raw or cooked and be prepared 101 ways to excite your palate. It can even benefit your skin just by applying it topically and let it sit there for a while before rinsing. Not only that, apple’s byproducts, such as apple cider vinegar, are also used for curing many minor illnesses.
The part I like the most is when harvest season comes and apple picking becomes an instant family affair! Participants vary widely in age. There will be toddlers, mid-lifers, seniors, teens and yuppies, as they call them. They will all be gathered to one ceremonious affair called “apple picking” and go home with a trunk-full of freshly picked apples afterwards! The only problem, for me at least, is how to pick them off the ground without having to break my back! Here are some fast facts about the well-loved apples:
·    When apple picking, it’s okay to pick them off the ground as they are perfectly okay even if they fell off a tree. However, do place them gently in your basket, instead of throwing it in as you would in a basketball game! It would be nicer if you cushion it with newspapers so they won’t bruise.
·    Preserve its protective coating by not washing them with water if you are not ready for them yet. The protective film will prolong your apple’s shelf life.
·    It’s quite impossible to finish off your fresh picks in just one sitting, besides it’s not included in your doctors advice to have an apple overdose to cure all your age-related illnesses away! Give storage advices to people who attended your apple picking party such as how and where they should be stored away.
·    Apples are good for seniors. Why? It’s because it contains no fat or cholesterol and low in calorie too. It also has vitamin C which boosts your immune system. A serving of an apple is enough to provide your body with anti-oxidant it needs.
·    There are thousands of varieties of apples growing in the US alone. Each has their own distinctive taste and characteristics which will suit your purpose perfectly.
·    Apples are the most consumed fruit globally. It’s quite hard to miss them in any country as they are grown and imported everywhere!

Sports is one of the many things, we seniors, are always reminded about. In fact, we are highly encouraged to participate in any sports by our family, friends and doctors so that we can somehow fight the onslaught of the aging process. Because exercising has been a greatly cheered activity, the hazards of it are often overlooked and downplayed.

First off, even if seniors are encouraged to participate in activities that will make them sweat or just enjoy the moment, we should never push it too hard, especially if we lived almost half of our lives sitting in offices or working in front of a computer which takes most of the credit as to why our butts have grown so big all these years! Consider your mind and body as two separate entities; while your mind can suggest things your body can do, if your body is not accustomed to such stress, it is bound to break down. Aside from that, when we exercise, there are changes both inside and out of our bodies. Exercising can relieve the body of toxins, unfortunately, some important minerals and nutrients go along with it especially water. In such cases, you need to closely monitor your water intake during exercise to avoid getting the body dehydrated.

Hence sports nutrition. It may not be one of the popular diets known today but it is indeed one of the most important ones existing. Here are some fast facts about sports nutrition that can benefit seniors:

·    Replenish with water. There are many sports drinks in the market today, different brands, different marketing styles but their one common denominator is their claim to replenish your body of lost minerals and nutrients when sweating. What you don’t know is that they are also packed with sugars, in form of carbs, which you don’t need. Sports drinks are only recommended if your body has been subjected to 1 and a half hours of continuous sweating. Anything below that can be handled by water alone.
·    Get to know carbs. When we go on a diet, we know that carbohydrates are one of the things we need to avoid. BUT, carbohydrate gives the body energy. If we try to limit or restrict intake, it will definitely affect our energy levels making it difficult to perform exercises. Carbohydrates, being our main source of energy should always be kept in balance. Truth be told, there are two kinds of carbs, I suggest you stay way from the bad ones.
·    Beware of supplements, especially those packed, packaged, processed.. anything that is not natural. These can be found in most gyms and fitness centres.
·    Keep a varied diet so that you ensure your body of getting all the right nutrients. No binge eating of course! Just maintain healthy portions when eating. Take note of your iron levels since it is important in maintaining stamina during exercise.
·    Calcium is also important to avoid bone injury and fractures from happening.
·    Regular checkups are highly encouraged so you can be properly monitored by your doctor.

Imagine a life without an eyesight, or perhaps one day you’ll wake up and discover a world that is much lesser in color and not as bright as it once was. As we grow older, our vision is expected to undergo some changes. While there are few others who made it to their golden years with as little as few prescription eyeglasses, almost half of the senior population is not as lucky–bound to completely lose their eyesight anytime soon. Unfortunately, this is all because they have failed to take care of their eyes.

According to eye experts, age is not the only contributing factor for failing eyesight. Age, although closely associated to eye problems, is only one of the many factors which results to an eye problem. For one, there is an existing hereditary factor which is present right after a person is conceived. Next is the lifestyle we chose to lead. Bottomline is, when you start to consider your eyes as a separate entity which needs to be taken care of, you increase your chances of delaying–if not preventing altogether–eye problems from happening. Here are some tips on how to minimize your risk early on:

·    Once you reach the age of 40, start visiting an eye doctor for regular checkups. Also, take note of any disease that you may have right now. Diabetes is a disease known to affect one’s eyesight. If you have one, you should take extra care of your eyes once you notice slight abnormalities and even before it.
·    Having a poor eyesight is an accident waiting to happen. A senior with an eye problem is prone to slips and falls increasing their chances of fractures. Failing eyesight cannot be stopped once it transpires, but some safety measures can be applied such as installing brighter lights all throughout the house.
·    Smoking can cause age-related macular degeneration.
·    The sun’s glare is also damaging for your eyes. Never look at it directly for whatever reason and protect your eyes by wearing sunglasses when you go out.
·    Have your daily dose of vitamins A, C and E. They are good for your eyes.  Examples of which are carrots, fruits and spinach.
·    Prevention is always better than cure—the same cannot be said enough for your eyes.
·    Eye injuries can occur anytime. Protect your eyes at all times especially when you come in contact with potential causes like spray cans and cleaning products.
·    Heed its call. When your eyes are tired, it will definitely let you know. Once it does, then its time to give it its much-deserved rest.
·    It is common for seniors to experience eyes that are either extremely dry or annoyingly wet. It happens when your tear glands are not working properly anymore. Eye drops can help you alleviate these symptoms and it must come with a prescription. Talk to your eye doctor about it.

When we get older, one of the most common questions that we may have is how to live longer and healthier. As seniors, we know that it is always proper nutrition and exercise so as soon as we recognize the signs of aging, we quickly jump into the “health wagon”, hoping that it’s not too late for us. What we don’t know is that prevention starts earlier than we ever expected and people who actually grow older than a hundred are living healthy since birth.

Knowing this for a fact should teach us not to expect too much especially if we start treating ourselves right a little too late. On the other hand, it’s better late than never right? Plus, healthy changes in your lifestyle can never hurt you.

According to a study conducted to a group of senior men, age is not the only factor that affects longevity. Among the top 5 affecting factors in one’s health, particularly that of an aging man, are:  smoking, diabetes, weight, blood pressure and exercise. These health factors increase the risk of dying early tremendously. This study also concluded that those who survived are living well despite any diseases they may have right now. This only shows that even if seniors are plagued with illnesses, their healthy lifestyle doesn’t need to stop but it has to be maintained all throughout.

Smoking is one of the best-known killers of all time and it becomes doubly harmful for seniors. Its direct effects are fatal enough but long term use has its own set of side-effects that can seriously impair a man. It can reduce bone density exposing you to fractures. Quitting the smoking habit can be your best choice, so far and quitting it early is definitely a plus. Read more about this study in this post:    5 Easy Steps to Living Long and Well.

It is also recommended by healthcare providers for seniors to maintain an adequate weight by eating healthy and exercising as much as possible. Along with aging comes the tendency of the digestive system to slow down making it harder for the body to remove toxins. To combat this condition, digestion-friendly foods should be introduced. Fiber should be included in a senior’s diet since it aids in healthy digestion and removal of waste. Hydration is also important in maintaining a healthy body.

Overall, keeping all aspects of your life active is your best weapon in maintaining a healthy, longer life. This involves physical, social, emotional and spiritual. Start early so the body can adjust well even before it shows signs of aging.