You have recently started a program to make you healthy, and that involved wise food decisions. And now you are wondering what the best exercise to lose weight is? To me, the answer to the question is very simple. The best exercise to lose weight is whatever you are going to stick with. If you choose something that you absolutely hate, because everyone else is doing it, you are going to consider it a chore and will not stick with it.
We are fortunate to live in a time where the options for exercise are wide open. Personally, I prefer to walk. It is as simple as going out the front door or down the steps to the treadmill. But I sometimes use a local health club; they offer a water aerobics class and a low impact aerobics class that combine aerobic exercise, strength training and stretching all in one class. These classes are available 3 times a week and if I attend these classes, that is pretty much all I need.
I also have a small step stool that is designed to step up and down on and this works great for aerobic exercise. It is easy to put the stool in front of the TV and watch your favorite shows while you are getting your aerobic exercise. I find it easier to do aerobic exercise and you will lose weight doing these exercises, but you also need to balance your exercise program with resistance or strength exercises.
Strength exercises can be done with weights or resistance bands. Resistance bands can be purchased for $20-$50. They come with instructions and can very easily be used from the comfort of your home. Resistance bands offer a complete work out and are also great for senior citizens.
Personally, I like to vary my exercise. I greatly enjoy my walks in the park, but the weather does not always cooperate. So, I have an alternative. Sometimes I enjoy being with others, so I go to a class at the health club. I have several options for exercise, depending on how I feel or what time my schedule allows. Motivation is the hardest part of exercise. It may help you to reward yourself as you reach milestones in your weight loss or exercise programs. This is a process and it will take time. Start slow and try to increase your time as the weeks pass.
Select an activity that you enjoy and that will be your best exercise to lose weight. These small steps will eventually get you to your goal.
Physical activities like walking, running, dancing and swimming can be considered aerobics. Aerobics are exercises which increase the heart rate and at the same time pump more oxygen into the blood vessels. There are different kinds of aerobic exercises which can be defined based on the equipment used in the workout program. Water aerobic workout is an example of an aerobic workout.
Water aerobics or aqua aerobics can also be referred to as waterobics. This kind of workout is usually performed in a swimming pool with waist-deep water. It could be in an indoor or outdoor pool, with water temperature of 82º F to 86º F. Come to think of it, the most common form of waterobics is swimming. Water aerobics would focus on building body strength, flexibility, balance and providing a cardiovascular workout. Its one session usually lasts for about 40 to 50 minutes.
Just like any other aerobic workout, there is a five-minute warm-up and would end with five-minute cool-down. There could be floatation devices provided to the participants if the water is deep. Kickboards and water barbells are also provided to help participants afloat or can be used for exercises. Water weights and floating belts are also used to increase water resistance. Music are used during workout sessions.
When kicking off with waterobics, the most basic thing that you need is your swimsuit. There are some participants who would also use a swimming cap to keep the hair our of the face and special aqua shoes. These special shoes can support you ankles and also prevent your feet from slipping. They would also serve as protection against cuts and scrapes.
There are numerous benefits from including water aerobics in your lifestyle.
• Since water provides buoyancy and support to the body, there are less risks of bone and joint injury, which makes it ideal for seniors who are suffering from arthritis or back pains. Working out in water makes an individual less achy and sore after the workout. Body joints did not have any problem with maximizing its movement.
• Some would say that they experienced faster shaping and toning of muscles when doing water exercises, compared with conducting them on land. Water aerobics could help the muscles develop 12 to 14 times faster than it does when doing in land. Since water has higher density than air, it has higher resistance which is among the reasons for better muscular development and endurance
• The heart works better when doing water aerobics. Compared to activities like running or swimming, the heart rate is maintained at a lower rate.
• This is great for burning calories and losing weight. Walking for instance, when done on land can burn about 135 calories in half an hour. If performed in water, you could burn by as much as 264 calories for the 30-minute session.
• Aqua aerobics are great for those who have arthritis, osteoporosis and pregnant because the workouts are actually gentle enough for joint movements but quick enough to build muscle mass. Still, if a person has the following medical conditions, expert’s advise is still important.
Even with all the benefits, water aerobics is still not perfect. Since it would require the use of facilities and equipment, water aerobics exercise tend to be more expensive. Some health insurance providers could provide coverage for the aqua aerobics as long as it is recommended by the attending physician.
Walking is the core activity in most exercise plans for older adults. It is, by far, the most common and popular form of physical activity for older adults. Walking reduces the risks of death and heart disease, as well as the risk of falling. Of course, some older adults prefer other forms of aerobic activity, such as swimming, biking, pilates, yoga, dancing, and racket sports.
Stretching exercises and other activities that improve flexibility are recommended for older adults. Flexibility can be increased by specific stretching exercises, by exercise programs that include stretching exercises, or by some daily activities such as walking. Current recommendations encourage stretching at the end of a bout of activity, or after gentle warm-up activities.
Age-related loss of muscle is called sarcopenia. This condition contributes to functional limitations and dependence in older adults. We don’t completely understand why sarcopenia develops, but nerve damage, decreased blood supply, and injury to cells may be involved.
Several studies suggest that regular physical activity among older adults can prevent much loss of muscle mass. For example, in one study of 22 active older men, their fat-free mass a measurement of the amount of muscle tissue did not change over 6 years. In a Finnish study, everyday physical activities, such as household work, walking, and gardening, maintained skeletal muscle strength well enough for independent living.
Isotonic resistance training is strength training using weight machines or free weights. It has been extensively studied and is recommended as a means of building muscle mass and counteracting sarcopenia. Strength training has become a standard part of many therapeutic exercise programs, including programs for heart and lung rehabilitation. It also improves function and joint symptoms of older people with arthritis. In addition, strength training can improve control of blood sugar in older adults with diabetes.
As a rule, older adults benefit from strength-training programs at moderate-intensity levels. These programs typically use free weights, such as weight cuffs or dumbbells. Typically, regular training for 3-6 months can increase strength by 10-30%. In general, 2 days per week of resistance training is enough, doing, for example, 8-10 exercises 10-15 times each. Even 1 day per week has some benefits. Strength training programs also improve overall physical function, including improved balance and gait and less risk of falling. Programs are inexpensive and are run in a variety of settings, such as nursing homes, senior centers, and residences. For more details http://www.soundbodytrainer.com/
Want to live your life to its fullest? You will be amazed at what a little more exercise can do to improve your life. Besides better mobility in your limbs, a better nights sleep and improved muscle tone, more oxygen will be flowing to your brain and into your bloodstream, providing your whole body with nourishing oxygen. No matter what your age is or where you live, health-improving exercise is available to you now-today!
Even if you live in a <a rel=”nofollow” onclick=”javascript:pageTracker._trackPageview(‘/outgoing/article_exit_link’);” href=http://www.greatplacesinc.com/features/SeniorApartments.aspx>senior apartment</a> or assisted living facility, several exercise healthcare options are available to you. Oftentimes classes are scheduled for low-impact aerobics, water aerobics or yoga as part of a daily schedule at many nursing homes and other assisted living facilities. Even <a rel=”nofollow” onclick=”javascript:pageTracker._trackPageview(‘/outgoing/article_exit_link’);” href=http://www.greatplacesinc.com/features/InHomeHealthCare.aspx>in-home health care</a> nurses make weekly or even daily exercise apart of their visits with each senior.
With Weekly Exercise No Matter Your Age You Can Slow Down the Affects of Aging and Improve Your Health You donât have to be a marathon runner to feel the positive benefits of exercise. 15 minutes of brisk walking everyday can even be beneficial. Even walking your dog around the yard or briskly walking to get your mail are all simple and effective ways of getting your exercise. Many people get set in their ways and routines and get so busy they forget to add exercise into their lives or they get complacent or plain lazy and donât like the work involved. But it doesnât have to be hard work– it can be fun!
Fun Ways to Incorporate Exercise in You Daily Life â¢Â   Dancing â¢Â   Efficiently cleaning (i.e. vacuuming, dusting, sweeping, scrubbing are all effective means of burning calories and getting your heart pumping) â¢Â   Swimming, especially water aerobics â¢Â   Walking a low-impact hiking loop in a city park or neighborhood â¢Â   Stretching exercise like yoga can be low-impact â¢Â   Thai Chi â¢Â   Treadmill or stationary bike â¢Â   Chasing your grandchildren or dog around a park â¢Â   Taking the stairs instead of the elevator
Health experts say to raise your heart rate to 60 and 90 percent of the safe maximum which is 220 beats/minute, minus your current age.
Exercise not only helps your body, it helps your mood as well. When you exercise, endorphins are released into your blood stream and heighten your mood, diminishing depression.
If has been a long time since you engaged in physical activity, you want to take it slow. Create small goals for yourself, even if that means walking across the room with the aid of a walker or cane and then move on from there. The ultimate goal is to get your heart rate up and exercise your heart. When you take little steps to exercise more in your life, you end up making big changes in the end.
You mustâve heard that itâs never too late to learn anything, and mustâve also seen some inspiring examples establish the adage. Itâs this insatiable hunger among some spirited seniors that has stirred people to start educational and recreational classes for seniors. Glance through some of the opportunities present for seniors in this list of what seniors can actually dabble with.
Be a Multi-lingual
Language proficiency has to be the most valuable arsenal that anyone can have. It saves our day while trotting across the world and seniors would be particularly interested in the globetrotting bit. They can tour Europe, Mexico or China with ease since there are a good many institutes now, which are offering special classes for seniors. So traveling to Spain or France should be no big deal nâest- ce pas?
Getting Fiddle Fit
If the importance of fitness applies to people of every age group, the significance is even more pronounced for seniors. Brittle bones and muscle loss are the biggest concerns apart from usual worries like fat and cholesterol. Seniors can find special classes imparting aerobics, yoga, Pilates and other stretching methods that keep the body supple and flexible giving them a chance to age healthily.
Tech Savvy at 60
Computers- Love them or hate them, but you simply canât ignore them. Itâs the generation of this gadget that resembles the idiot box, but is a lot niftier than that. Computer-wary seniors have also recognized the fact and are showing some enthusiasm and urgency to learn the nuances of a computer. Internet for seniors is an added incentive. Spotting this sea change in attitude among senior adults, many computer institutes have started classes that simplify computers for them. Also, elderly gifts like this software for seniors, adds to the attempts made by institutes to make the older generation tech savvy. Computer literate seniors can also delve into visual media with various courses of Adobe or Macromedia on offer.
Golf Course- a Retirement Haven
Itâs a manâs favorite sport after retirement. Thatâs where youâll spot long lost buddies meeting. Some clubs have started golf classes for beginners at low cost. Even the equipments are provided to members. What more could someone ask for?
The Artistic Seniors
If you have a long lost dream of indulging in a hobby that you never could during your working days, then this is the time. If itâs singing, pottery or painting, there are lots of courses that seniors can now take up to hone their artistic skills. So if you couldnât get into a band in the 60âs, try your luck getting into one now.
When you look a little further, the list seems pretty endless with gardening, jewelry designing and memory enhancing classes. Seniors are living in times when theyâve got an enviable number of options on hand.
Researchers are now finding that a key answer to back pain is what you do when the pain comes. They are finding that a good way to treat sudden back pain is to immediately exercise in a way which mixes stretching with general light exercising.
Researchers find that when a back pain sufferer stretches in a way that extends their muscles, they give the back instantaneous relief. That’s because they are taking the pressure off of the things that may be hurting. Immediate exercise is a great way to reduce pain right away; including pain caused by a compressed disc or pinched nerve.
For most people dealing with acute pain, then exercise should be done every couple of hours. This gives the stretching the chance to really help the back. Some simple bending forward exercises should also be mixed in. This type of stretching is not indicated for some people, especially seniors who are experiencing osteoarthritis or lumbar stenosis as the stretching (stretching for these people are actually detrimental).
These researchers suggest an additional help: low impact aerobics to both alleviate the pain and strengthen the back. This means that once your back is better continuing these low impact aerobics could also be a good preventive for future back pain episodes. Walking is a highly recommended exercise. It is low-impact and very helpful for back pain sufferers. A couple of miles a couple of times a week is highly recommended. If you find walking painful then an alternative is to use a stationary bicycle in your home or at the gym. It will give you similar benefits and will be less tiring. Most people can do it anywhere – you don’t have to leave home to enjoy it.
Another exercise program worth considering for your back is water therapy. When doing exercises in the water you will find that you are taking the weight away from the areas that hurt. By doing this you are taking the stress off your back and may be able to do a water exercise program that your pain keeps you from doing under regular circumstances. If this is the case you should continue a program like that and then slowly make the changeover to doing exercises on land. This type of exercise is especially useful for older back pain sufferers.
The hamstrings deserve special attention in order to relieve back pain. It’s been found in studies that these muscles are quite stiff when a person has bad back pain. Hamstrings can interfere with full motion when they are too tight. Stretching the hamstrings can help a great deal. Stretching these muscles can also help to lengthen the hamstrings and so to reduce the strain in the muscle. There are many hamstring stretching exercises available; one of the easiest exercises to do for this problem is to bend over and touch your toes. Choose the exercises for your hamstrings that cause you the least pain.
Scott Meyers is a staff writer for Its Entirely Natural, a resource for helping you achieve a naturally healthy body, mind, and spirit. You may contact our writers through the web site. Follow this link for more information on Back Pain.
Let’s look at how to practice fitness by ourselves, and be great company for ourselves.
When we exercise alone, we converse with ourselves. We have opinions which we take seriously. When we decide we should be happy we agree with ourselves and then we are happy. Unfortunately, we might decide we are getting nowhere with our fitness program and should quit, and we might agree again.
When our conversations are negative, we become our own worst enemy. We could persuade ourselves to quit doing something that we KNOW is good for us. Like exercising.
Maybe you are not like that, but certainly you know someone who is, at least around fitness. It is especially around fitness activities that so many people discourage themselves. Just look around. People know what they should do. But do they do it?
And sometimes we also are just like that. I know, I have discouraged myself more often than I like to admit. If we judge our fitness progress and we are pleased, we put more energy into it, or not. We have long conversations about our fitness, and convince ourselves what the best thing is to do.
We may not hear ourselves because you the sound of that voice in our head is always there. How often do we question that voice? Most of us tend to agree with whatever it says.
The most significant reason people stop or do badly comes from judging themselves negatively.
So what can you do to make sure you keep yourself motivated, happy, progressing?
Number 1: Give yourself realistic goals you can achieve.
Make sure you do not set yourself up for failure by expecting too much too quickly. You might discuss this with another person. You might not know what is realistic. After all, we expect quite a bit from ourselves.
This is not about what you want. We all want more than we can have right now. That is good. But when we want to make progress with fitness, we should pay attention to what makes sense. Making a little progress every day is far better than making ourselves miserable because we did not do more.
Be sure to feel good about your progress. Celebrate even the smallest victories.
It is also wise to dwell on results that will come later from doing this fitness activity now.
Making a collage to put on your refrigerator (or somewhere else visible) can really help. Just cut out pictures that remind you of where you are heading and glue them on a piece of paper. This is to inspire and remind you. If it does not, throw it out.
You can also let yourself play. Just fantasize a bit about how you are on track to mastering your life. Let yourself play act being your favorite type of hero.
There are so many great ways to encourage yourself. And so many great people who can instruct you and share with you methods that work.
You can go to my website for several methods that make’s this easy. Just click on the web address below.
So, if you exercise by yourself, make sure you treat yourself well to stay motivated. Track your victories. Encourage yourself. Celebrate all your victories. Celebrating brings more victories. You are a winner. The better you feel about winning, the more you win.
Even if you do create the most amazing positive conversations with yourself about fitness, a fast and easy alternative is to listen to music, or literature, or motivational talks. You might wish to do this no matter how psyched you are about fitness. It is a great use of your fitness time.
Peter Woronoff is a psychotherapist and fitness enthusiast. Claim your Free audio: “Take the Pain Out of Getting Fit ” at www.SeniorFitnessNow
www.keithmolloy.com I posted this video for 1 reason. Not to talk about the value in using the Prowler Bench for fitness or fat loss (which it is awesome for by the way). I want people to see what is possible. I hate hearing “I’m too old for this”. In this clip you will see Brad, who is 82 years old, pushing our (TEST Sports Club in Tinton Falls, NJ) version of the indoor Prowler Bench. Brad is using about 70 lbs, for 40 yards. Brad’s attitude towards life is excellent. He was training with me to help get ready for a trip to Italy. I think it’s great that Brad has a great attitude and zeast for life. There are so many people that are afraid to do anything when they get older; go out at night, take vacations, play golf or tennis, go for walks, garden- HAVE FUN with their lives at any age. Good for you Brad, keep it up! live right, Keith