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Home » How to lose weight safely » Simple exercises can help elders stay fit – Eagle-Tribune

Q:About a year ago I joined an exercise class in hopes of losing some weight. I enjoyed the socialization aspect but didn't notice a lot of results. Now I am discouraged and not feeling very motivated. My doctor keeps stressing how important it is for me to stay active and try to trim down. This made sense when I was a younger adult but now that my 70th birthday is looming does it really matter as much?

A:No matter your health, physical abilities and age you can gain a lot by staying active. There are many benefits from physical activity: it maintains and improves your physical strength and fitness, improves your ability to do the everyday things you want to do, improves your balance, manages and improves diseases like diabetes, heart disease, and osteoporosis. Additionally it reduces feelings of depression and may improve mood and overall well-being.

If you feel out of shape but want to remain physically active, the key to success is to build up slowly from your current fitness level, according to the National Institute On Aging. The place to start is to determine your fitness level. Begin by asking these questions:

* How much time do you spend sitting?

* How much time and how often are you active?

* When youre active, what kinds of activities are you doing?

Test your upper-body strength by how many arm curls you can do safely in two minutes. Test your lower-body strength by how many times you can stand from a seated position safety in two minutes. Test your balance by seeing how long you can safely stand on one foot. (Stand next to something sturdy that you can hold onto if you lose your balance.) Test your flexibility by sitting toward the front of a sturdy chair, and stretching one leg straight out in front of you with your heel on the floor and your toes pointing up. Bend the other leg and place your foot flat on the floor. Slowly bend from your hips and reach as far as you can toward the toes of your outstretched foot. How far can you reach before you feel a stretch?

Write down your results. If these exercises were hard to do, just do whats comfortable and slowly build up. If they were easy, you know your level of fitness is higher. You can be more ambitious and challenge yourself. You can do these simple fitness tests once a month, and measure your progress at each session.

Muscle soreness lasting a few days and slight fatigue are normal after doing muscle-building exercises, at least at first. After doing these exercises for a few weeks, hopefully you won't be sore after your workout. For some exercises, you may want to start alternating arms and work your way up to using both arms at the same time. Breathe out as you lift or push, and breathe in as you relax. Dont hold your breath during strength exercises. Holding your breath while straining can cause changes in blood pressure. Breathe in slowly through your nose and breathe out slowly through your mouth. Talk with your doctor if you are unsure about doing a particular exercise, especially if youve had hip or back surgery.

Safety during exercises is always important, Walk during the day or in well-lit areas at night, and be aware of your surroundings. To prevent injuries, be sure to use safety equipment. If you are exercising outdoors, dress in layers so you can add or remove clothes if you get cold or hot. Drink plenty of liquids when doing any activity that makes you sweat. Before and after you exercise, do a little light activity to warm up and cool down.

Each year, more than 2 million older Americans go to the emergency room because of fall-related injuries. You can learn exercises that will improve your balance and make you steadier on your feet. You can see pictures and short videos of any of these exercises, plus get more fitness tips online at National Institute On Aging https://go4life.nia.nih.gov/exercises.

Are you struggling caring for an older adult or having difficulty locating resources? Our experienced staff are available for no cost consultations in the home, office or community. For additional information or to schedule an appointment call 1-800-892-0890. Do you have a question? We encourage inquiries and comments from our readers. Direct correspondence to ageinfo@esmv.org or Elder Services of the Merrimack Valley, Inc. AgeInfo Department, 280 Merrimack Street, Suite 400, Lawrence, MA 01843. Rosanne DiStefano is the Executive Director of Elder Services of the Merrimack Valley, Inc.

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Simple exercises can help elders stay fit - Eagle-Tribune

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Home » How to lose weight safely » Simple exercises can help elders stay fit – Eagle-Tribune