July 19, 2008
Topic:
Fitness for Senior Citizens
Recently my very own grandmother took a fall and broke her hip. She’s just been released from physical therapy and is doing fine. But she highly recommended that I talk about exercises for senior citizens that will help prevent the painful injury she just went through.
Bone density - My grandmother is in her 80’s and is aerobically very fit because she walks everyday. Unfortunately her habit of aerobics has done little to improve her bone density. Multiple studies show that aerobics is very ineffective building strong bones. Weight training is the key. If bone density is your goal you need to lift weights three times a week. You don’t have to train like a power lifter but it’s important for even senior citizens to remember that they must lift challenging weights to see any benefit.
Flexibility – Contrary to popular belief, stretching does not prevent injury, but what it does do is allow for greater range of motion. Little things that younger people take for granted like turning their head to back out of the driveway, pick something up from the floor can be impossible without basic flexibility. Try these stretches.
Balance - The biggest risk for the elderly has always been falling. Basic coordination drills and simple balance exercises like this can make a big difference in preventing any slips.
Question from viewers:
Jenna Heller
I always take all your advice so I'm going to start doing more cardio to lose more weight but I have very bad knees. What do you recommend?
Brooke Howard
Why is it that men seem to lose weight easier than women?
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