Best Exercises for Seniors (Part III)

Walking positively impacts your health.

Walking

Even if you can’t find a way to do a structured workout, you likely have time to put one foot in front of the other to get you where you want to go. It is recommended most folks do 10,000 steps a day, even on days they don’t exercise. The research found that people who heightened their activity levels up to 10,000 steps per day were 47% less likely to die in the following 10 years contrasted to those who remained sedentary.

For some seniors with a chronic condition, 10,000 might not be the correct number. But the fact remains: Walking is a free, great workout that can have a huge impact on your health.

Cycling

Another low-impact way of exercising, cycling is perfect for those who want to heighten their leg strength but can’t participate in other high-impact sports due to joint issues. Research shows that cycling also helps enhance cardiovascular health, metabolic health, and cognitive performance in adults over 70.

If you have cycling trails close to your home, consider doing regular bike rides with family or friends. Indoor cycling is another good option for those without access to trails or when the weather is bad. Also, with a stationary bike, you don’t have to worry about falling or needing to wear safety gear.

Strength and Aerobic Classes

If you attend a SilverSneakers class, you already understand that group exercise isn’t just a great way to break a sweat. You’ll also have lots of fun and find new friends along the way, both of which are really important when it comes to regular exercise. In fact, studies note that the social aspect of group exercise raises activity levels in older adults over the long run.

There is no end to the different group exercises out there, from boot camp to Zumba. 

 

Best Exercises for Seniors (Part II)

Yoga has many benefits for the body, soul, and mind.

Yoga

With a holistic approach to fitness, yoga aids in building muscle strength, aerobic fitness, core stability, and total-body mobility. Studies show these are all vital for seniors.  

And though yoga is gentle and low-impact on your body’s joints, it’s still weight-bearing, signifying that you have to support your body’s weight with each posture. That’s crucial to strengthening not just your muscles, but your bones too.

Pilates

Similar to yoga, Pilates is recognized for being a low-impact strength program. However, its focus on core stability makes it excellent for older adults. One study in the European Review of Aging and Physical Activity concluded that Pilates participation enhances balance in older adults.

Many gyms provide Pilates classes designed for first-timers, which is particularly important for those interested in classes that depend on the “reformer,” an exercise machine that uses bars, springs, and straps for resistance.

Bodyweight Training

One out of every three seniors experiences serious muscle loss. In the meantime, when it comes to combating age-related abdominal fat, key for overall health, studies show that strength training is more time-effective than cardiovascular exercise.

Luckily, you don’t have to bench press a lot of weight to keep your muscles healthy and stop fat gain throughout the years. In fact, for many older adults, it’s way safer to begin small. Easy bodyweight exercises like wall pushups, chair squats, single-leg stands, and stair climbing will do a good job of keeping your body strong and able to manage everyday activities.

Resistance Band Workouts

Your gym undoubtedly has an assortment of resistance bands ready for use, but these beginner-friendly, affordable exercise tools are great for at-home workouts too.

Also, bands can aid you to challenge your muscles in ways you may not be able to with equipment-free training. For example, when it comes to strengthening your back and bettering your posture, rows and other pulling motions are crucial. But, it’s difficult to do if you don’t have any exercise equipment around.

Best Exercises for Seniors (Part I)

 

Stay strong, be safe, and keep your independence by putting these top fitness selections into your training plan.

Regardless of your age, the best exercise for you is the one you like the most. After all, if you don’t enjoy your workout, how long are you going to keep doing it?

Still, when trying any of the many forms of exercise out there, it’s crucial to bear in mind what you want and need to get out of your workout. And that most likely will alter over the years. For seniors, the main priority has to be sustaining your quality of life.

For this to happen, focus on workouts crafted to help you remain mobile, build strength, and improve balance. Additionally, the key is considering the requirements of any given fitness option. Are your bones durable enough for high-impact exercises like running and jumping? Is your balance where it’s supposed to be for fall-free bike rides? How much time to do you truly have to go to the gym?

This article has some of the best exercises for older adults. As always, be sure to check with your physician before starting a new fitness program, particularly if you have injuries, a chronic condition, or balance issues. The good news: Assuming your doctor hasn’t said a method of exercise is off-limits, pick which one you like. All of them are fabulous.

Swimming is an excellent exercise for seniors.

Swimming

There’s a reason swimming is known as the world’s perfect exercise. Regardless if you’re doing the breaststroke, taking a water aerobics class, or playing Marco Polo with the grandchildren, getting in the pool is a good way to develop your cardiovascular fitness while at the same time strengthening your muscles.

It does all this while using little stress on your bones and joints, which is a huge plus for men and women who have osteoporosis or arthritis. As if that isn’t plenty enough reason to jump in a pool, research suggests that swimming can help seniors keep their minds as sharp as their bodies.

The Real on Cheer Competitions

Are you interested in being a part of a competitive cheerleading team?  Check out this list of things you should consider.

The Athletes

The first thing you need to know about competitive cheerleading is that people make the sport. Cheerleaders are some of the most driven, passionate, and strong athletes on the globe. The mixture of elements of the sport, combined with the highly competitive nature of the sport creates tough, fierce athletes.  Additionally, the performance aspect teaches these athletes confidence and how to sparkle.   A thing all cheerleaders have is a fascinating drive for success, on and off the mat.

Cost 

Cheerleading can be a very costly sport, so be ready to make a financial dedication along with your time dedication. Money can be a hard thing to come by for an extra-curricular activity, particularly if you’re a young adult paying for yourself, but don’t be scared by the cost. Many programs have payment plans and fundraising, to take some of the stress off of paying for your expenses.

Skill Requirements

Cheerleading is made up of many elements, which is what makes it such a challenging and dynamic sport. In a two and a half minute routine you will tumble, build pyramids, jump, dance, and stunts.

That might seem like quite a bit and at the highest levels it is quite demanding, but with the various divisions of competition, regardless where you are personally, you can find a cheer team to learn and grow with.

Tryouts

Cheerleading tryouts feel like more than just an assessment of your abilities, it’s an assessment of YOU. A good coach cares just as much about personality and attitude as he/she does about skill level. You will be expected to be a teammate and performer, not just an athlete. Cheer routines aren’t games, they’re performances. Tryouts test all of these things, not just your skill level.

Children and Competitive Sports (Part II)

Your Child Want to Play Competitive Sports?

Before you put some money down, be sure that your child’s heart is in it for real. Does she/he want to join a team just because their friends are on it? Or because their parents have been pressuring them into it? If your child wants to push themselves to the next level, great! But if he/she doesn’t, they still have the choice to enjoy their favored sport on a noncompetitive level.

Sports should be fun!

Also, think about whether team or individual competition is right for your child. This will mostly depend on your child’s personality. Some children flourish on team camaraderie. Others want more power over their own destiny. Some children discover being part of a team takes pressure off. Others are stressed about letting their teammates down.

Letting Your Child Compete for the Right Reasons

There’s a crucial distinction between competing to excel and competing to win. Competing to win denotes trying to outperform and dominate others, while competing to excel is about doing well and exceeding personal goals.

Athletes who compete to excel are still pushed to succeed. But their inspiration comes from within: “I want to be the best I can be” instead of “I want to crunch all those other competitors.” Competing to excel does take the importance off losing and winning. The focus shifts to using competition as a means of inspiring personal achievement. Competing to excel has been named “task-oriented competition.”

You can boost confidence and personal development in competitiveness by concentrating on skill-building and incremental improvements.

Praise your child when she/he accomplishes a personal best, even if she/he doesn’t win a race. Notice and comment when he/she makes a vital contribution to his team, even if the team doesn’t end up with a win that day.

Children and Competitive Sports (Part I)

If your child shows an interest in youth sports, the question will come up: Is it time to sign up for a competitive sports team? The answer differs based on the child. Some are more suitable for the pressure that competition brings. Think about these dynamics as you make your decision.

Is Your Child Old Enough for Competitive Sports?

Specialists in child development and youth sports agree: Children aren’t ready for competition until they are at least eight. Before that, they can’t deal the stresses of losing, winning, as well as being gaged and judged on their performance. For kids under 8, sports should be about having fun, laying the groundwork for good sportsmanship, physical activity, and learning new skills.

This doesn’t mean that all children will be prepared for competitive sports when they turn 8. For many children, it’s not until around 10 that they can grasp some of the distinctions that goes with competition. It’s hard to realize that there are times you’ll lose even when you try your best.

Developmentally, children playing competitively need to have enough self-discipline and an excellent attention span. They must be mature enough to listen to and respect the coach, not to mention the ethics of group instruction. If your child is real passionate about soccer but doesn’t have the tolerance to do practice drills over and over, she or he may not be ready to be a part of a competitive team.

Is Your Child Skilled Enough?

Passion doesn’t usually equal skill. Your child may adore baseball, but end up on the bench if he joins a team that’s too progressive for him. Competitive sports teams usually put more importance on winning, which means less gifted athletes don’t typically get lots of playing time.

My Son is a Ballet Dancer! Deal With It!

My son, 4, has been laughed at by grown men, called a sissy and told he’s not a real boy. Why? Because he’s taking ballet lessons.

Every weekend, he puts on his ballet shoes, leotards, and lines up with the girls to

The male dancer brings a lot of power to a performance.

improve his point. He loves it and as long as he loves it I’ll aggressively defend his right to ballet.

So what’s our issue with men in tights?

My friend Joe feels ballet is just for girls. “It’s not a real sport, is it?” he told me. “Boys should be playing football, baseball, or basketball.”

Okay, boys can play ball sports. I just don’t see that the activities are equally exclusive. If Jacob wants to take basketball lessons then I’ll be pleased to support him. Just as I’ll support my daughters if they want to play football.

Far from being an assertive mother, it was Carson who wanted to try it out for himself after watching an ballet at the local theater. He was blown away by the male dancers’ muscles and the way they lifted the ladies.

There are many mothers I have heard from that have gotten negativity about their son’s choice of hobby. Some stupid dad in a school meeting once said something about it being gay. I didn’t even saying anything. You can’t quarrel with someone who thinks that children can be “turned’ gay.” I have no intention, like the other mothers, of taking Carson out of dance classes while he’s still loves it. I hope he’ll stay for many years.

Ballet can truly help boys with physical development, confidence, posture, discipline, and multi-tasking. A ballet teacher wrote me and said: “I have had boys in my classes who believe they are lacking in several areas of their lives. If I can offer them self-assurance through dance this is a good thing.”