ageless aerobics

An active mind is a healthy mind, so keeping your mind sharp is a good portion of aging well and living a better life as you grow older. If you continue to challenge and engage your brain with activities such as continued learning and healthy dieting you can maintain your healthy brain. Some activities like completing daily crossword puzzles or learning a hobby, or maybe exploring a new language will add content and continued exercise of the brain. Expanding your horizons daily and engaging in activities that require you to think on your feet and assess information quickly and accurately will make a world of difference as you grow older. Sometimes it may take a little more effort than it used to require, but continuing to stretch your brain muscles will definitely pay off in good memory and cognitive skills.

If you are interested in maintaining brain health in the later years of life and continuing to keep your mind sharp, then listen up. Brain masses shrink a little as you get into your sixties, with some areas shrinking more than others like the frontal lobe which is the area of the brain that handles mental abilities, and the hippocampus where memories are formed. Thinning of the brain in the area of the cortex, and decreases in white matter are some reasons why brain disorders occur in the elderly. Changes in these areas are what slow down the cognitive processing which handle decision making, problem solving, and attention. All of which have a tendency to fade as you grow older, unless…you continue to exercise these areas by forming new memories daily and allowing for a good intake of new information. With this said, aging is not a decline of brain activity. In fact the brain grows stronger and sharper as long as you continue to use it. For example; if you were an avid reader in your younger years and you continue to be a voracious reader into your golden years the rate of speed that you read and the amount of information that you are able to process as you read will increase as in “practice makes perfect,” you are actually getting better with time. Most of our abilities normally get better with time, including wisdom and problem solving skills. Keep in mind that other illnesses and ailments may contribute to any decline in the normal activity in the brain.

Simple things, like more formal education, can contribute to intellectual stimulation of the brain and may ever strengthen the brain cell networks to help in preventing mental function damage. Physical activity has always been know to have positive effects on the brain and brain functioning. Getting into an aerobic regime is the best for continued brain health as oxygen is free flowing and throughout the body and is particularly beneficial to the brains proper functioning. Having a good sense of self and knowing that the things that you do in life make a difference and believing that you are contributing to the common good has shown to reduce cognitive decline in older adults.

So to slow down the effects of the degenerative parts of the brain it would be wise to learn to concentrate and make an honest effort to pay attention. Stay organized and don’t rush, so that you are able to focus on the tasks that you are attempting. The all time favorite is repetition. Also, try your best to stay as stress free as possible as tension causes some types of memory lapses. Those senior moments can turn into senior memories if you continue to exercise your brain. So do whatever it takes to preserve your mental agility, and keep happy even as you enter your older years. When you look at the attitudes of older people, you see either depressed people, or extremely happy and satisfied people. Try to leave yourself in the latter category.

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It is generally supported that exercising can help older men feel better for themselves as it can improve their energy levels and boost their self-esteem. When British researchers compared 10 men, 55 to 65 years old who ran at least 40 miles a week, with 10 inactive men of the same age, they found that the runners had higher levels of certain hormones. Testosterone, for instance, which fuels sex drive and erectile function, was 25 percent higher. Growth hormone, which helps maintain muscle and bone, was four times higher. But if you wish to experience these type of results but you do not wish to have to run 40 miles a day, keep in mind that any exercise will help, such that of golf.

Golf is a sport where the individual players or teams compete against each other by hitting a ball and trying to place it inside a hole on the ground. Through the use of various clubs, this ball game that differs from other ball games because it does not use a fixed standard playing area, originated from Scotland-although recent studies revealed that a version was played since ancient times in the land of China-and has been played for at least five centuries in the British Isles. ?n particular, golf is played on a track of land designated as the course that consists a series of holes on its ground in which the ball has to be placed with different strokes. To hit the ball, the club is swung at the motionless ball placed on the ground from a side stance. Many golf shots make the ball travel through the air before rolling out covering the distance between the hitter and the hole.

In the United States, golf is the unofficial sport of the business world. Being such an important meeting point for men who decide to test their sticking abilities, golf has gained its popularity slowly and while once was considered the sport of the elderly, it is now played by million of golf funs all around the world. Famous athletes, like Tiger Woods, who is currently the leading professional golfer in the world, have transformed the sport to a spectacle that illustrates the individual abilities of the person who strikes the ball and makes people’s eyes gaze in excitement the outcomes of the professional or amateur athletes’ efforts.

Concluding, golf is an extremely good exercise for the body and if the golfers decide to skip the golf cart, then it can assist senior people perform the required amount of exercise and have fun at the same time. In fact, research revealed that when middle-aged men play golf two to three times a week, over a five-month period, they burned an average of 1,750 calories per game, walked five miles on average in every game, decreased abdominal fat by 8 percent, lost 5 lb, increased the “good” HDL cholesterol by 5 percent, shrank their waistlines by an inch, lowered “bad” LDL cholesterol and triglycerides by 4 percent each, cut total cholesterol by 2 percent, decreased blood pressure, became more aerobically fit and improved endurance in their trunk muscles. For all these reasons, seniors should seriously consider taking some golf lessons and begin investing some time to play a game and bond with friends, while becoming again fit.

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Trampolines were once considered children’s toys, but today adults around the world are discovering the benefits of mini trampoline exercise. These benefits can include improved blood flow, increased energy, and an increase in overall fitness. This easy and fun form of exercise takes no special skill and can be performed by nearly anyone.

I don’t know about you, but, I like them mostly because they are fun to use. And if I can burn off a few calories, even better!

Mini trampolines, or urban rebounders as the kids call them these days, are small enough to fit in most homes and are light enough that even senior citizens or people will little muscle tone can move them out of their storage place and into position without help. There is no special equipment required other than the trampoline itself, and it can be set up in any room in the house or even outdoors.

Buying a trampoline is easy and usually doesn’t require a trip to a special sporting goods store. You can find them in discount stores with the fitness equipment, and they are among the more affordable equipment there. You can buy a small trampoline for a small home or a larger trampoline if you have more space. You can even find a foldable model if you travel often so that you can enjoy the benefits of mini trampoline jumping even on the road.

The fitness benefits of mini trampoline exercise can be felt with just a few minutes of use per day. If you are out of shape, you might want to start off with just 10 minutes a day, then gradually work up to 20 or 30 minutes. The aerobic benefits of “rebounding” will keep your heart healthy and cut down on excess body fat.

And did I mention that its just plain fun?

Mini trampolines can be used while you’re watching TV, listening to music, or even having a conversation. They can be enjoyed by children, adults, and seniors alike, making them a great investment in your whole family’s fitness. A few minutes on the mini trampoline every day will allow the entire family to be more energetic, feel less stress, and experience better sleep. Your biggest worry might be having to deal with how to schedule everyone who wants a turn.

The health benefits of mini trampolines are evident, but we should not overlook the fact that jumping on a mini trampoline is just plain fun. The act of bouncing can bring out the child in us, and while we’re bouncing it’s hard to ignore the glee of defying gravity. Whether you bounce for health or for fun, urban rebounders are the most convenient and beneficial forms of exercise available.

When you’re comparing exercise equipment, its clear that no other piece of fitness gear is going to be used by all members of your family like an urban rebounder. Keep the family together, healthy and happy – thats what its all about isnt it?

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You can never be too old to get started on a healthy lifestyle. If you make even a few small changes in your lifestyle, it can help you to live longer and you may even be able to reverse a little of the damage that your body has suffered during those unhealthy years. If you commit yourself now to living a lifestyle that is healthy, then you will be able to enjoy good health well into your senior years. Here are some steps to follow.

Eat a Fresh, Healthy Diet is the Key

To maintain good health it’s important that include as much fresh fruit and vegetables in your diet as possible. There are more than 40 vitamins and minerals that you body needs to function properly, and most of these come from foods you eat. So eat a variety of fresh foods, including as much organic food as you can, preferably locally bought.

Get Enough Sleep

Your body needs sleep to repair and refresh itself. As we age our body’s levels of the hormone melatonin decrease, and we may find we can’t sleep through the night. You should however try to get eight or more hours sleep each night. If you can achieve this, you will have more energy for the following day, and therefore be able to enjoy each day to the maximum, and this will help you to stay youthful.

Get Some Fresh Air Every Day

It’s important to spend time outdoors. Your body actually needs sunlight, which supplies it with vitamin D, a necessary vitamin for the processing of some important bodily components. So get a few minutes of fresh air and sun each day, even if it’s just sitting by the window in your chair, or doing a bit of gardening. You will feel better and stay healthier.

Get Walking

Walking is perfect as a way of getting out in the fresh air and getting at least a little low aerobic exercise. It’s really good for the body to stretch the muscles a bit, and it increases your metabolism. Not only that but it gets you out around your neighborhood, and you come across other people, maybe out with the kids or walking the dog. Have a chat, get to know people. Your body and mind will both benefit.

Drink Up!

The human body is comprised of two thirds water, and it needs plenty of water daily to keep it refreshed. In fact you need to drink eight or more glasses of water every day. It helps to keep your organs properly hydrated, so that they can function, and also flushes toxins out.

Avoid Smoking and Alcohol

If you have always drunk a bit more than you really should or have smoked all your life, it’s high time you quit smoking and drinking. Every time you become intoxicated, or smoke a cigarette, you are taking poisons into your body, and this kills off body cells which are important for your health. Stopping right now means that you will live longer.

Get Rid of Stress

Stress is a killer and although some stressors are unavoidable, you can manage it with some positive thinking and proper support. Reach out to people who can help and encourage you when you feel the need, or join a support group. Health problems can result from stress, including strokes and heart attacks, so it is best that you learn to manage stress now and avoid the consequences.

The golden years don’t have to be spent sitting around. Use the suggestions above, and stay active and healthy.

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Software Engineer Karen Liew’s mother suffered from osteoporosis three years ago and she is worried that, with her current sedentary lifestyle, she might be at risk of contracting the disease as well.

Karen’s mother, Mdm Yam was diagnosed with osteoporosis and scoliosis in 2006 and is currently taking medication and regular private Tai Chi lessons on a weekly basis. Prior to taking up Tai Chi lessons, Mdm Yam had been taking calcium tablets for 2 years as prescribed by the doctor. Instead of showing signs of improvements, her bone mass density has shown to decline over the years. Her doctor feedback that the body does not absorb the calcium as intended and thus recommended that she should engage with regular exercise in conjunction with the medication.

Yip See Kit, senior coach from NewAgeTaichi which is also the personal trainer for Mdm Yam comments “Tai Chi exercise is considered as a safe and alternate complementary therapy for prevention of osteoporosis because of its weight bearing nature. Together with the focus on balance and fall prevention in the Tai Chi training program, it has greatly improved her condition.”

Coach Yip also conducted regular record of Mdm Yam’s body composition measurement using Tanita InnerScan Body Composition Monitor before and after each Tai Chi lessons to monitor her bone mass and muscle mass. It was observed that she has been able to maintain her bone mass and that her BMR – basal metabolic rate also shows an increase after each Tai Chi lesson, which is one of the psychological benefits of exercise.

Jane Tan, senior coach of NewAgeTaichi with a Dip in sports & exercise science, stressed that the body need both exercise and vitamin D (readily obtained from sunlight) to effectively absorb the calcium into the body, otherwise the excess calcium will just pass out from the body as waste.

Since osteoporosis usually strikes women after menopause, a common belief is that it’s an older women’s disease. However, a recent study conducted in Britain by the University of Surrey and the Royal Cornwall Hospital in Truro in 2008 showed that 20 per cent of women aged 20 to 29 had low bone mass, which could lead to early onset of osteoporosis.

It would be a good idea for women to start engaging in weight bearing exercises (rebounding, running, jumping, jogging, Tai Chi, resistance training) as bone mass loss begins at around age 30, which will potentially lead to the disease and causing painful fragility fractures. Dr Lau Tang Ching, president of the Osteoporosis Society (Singapore), said that a person’s bone mass usually starts declining by about 1 per cent a year after that age, and that a sedentary lifestyle together with poor dietary habits, which is often the result of living in a busy, modern world like Singapore, can multiple the risk of osteoporosis. In such cases, bone mass deterioration can occur at a rate of 2 or 3 per cent a year, he added. That, combined with unhealthy lifestyle choices, such as smoking means young people are at higher risk of developing this disease in the near future.

Dr Bernard Thong, head and senior consultant of the Rheumatology, Allergy and Immunology Department at Tan Tock Seng Hospital stressed that prevention is easier than cure when it comes to osteoporosis. And that specifically means reducing alcohol intake and smoking, increasing aerobic exercise and improving dietary calcium and vitamin D intake, said Dr Thong.

According to Ministry of Health clinical-practice guidelines released in January 2009, the incidence of hip fracture in Singapore has increased 1.5times in men and five times in women since 1960s. One in five dies within a year after sustaining a hip fracture. About 800 to 900 hip fractures occur every year in Singapore because of osteoporosis.

“Fragility fractures of the hip and spine can lead to significant pain and immobility, and affect daily activities, especially among able-bodied working adults,” said Dr Thong.

“We are currently conducting Tai Chi for Osteoporosis classes, which is a special program catered for osteoporosis patients to educate and guide how to exercise safely and effectively. We have been getting very well responses from the participants and the class does not only restrict to people with osteoporosis and is also suitable to people with all ages,” added Coach Jane.

References

Cambell, A. et al. (1997) Randomised controlled trial of general practice programme of home based exercise to prevent falls in elderly women. British Medical Journal 315 1065-1069

Dianne Daniels, M.A., (2008) Exercise for Osteoporosis (3rd Edition Ed) Hatherleigh Press New York, London

Kerri Winters-Stone, P., (2005) Action Plan For Osteoporosis – Your guide to stronger, healthier bones Human Kinetics USA

Kontulainen, S. et al. (2001) Good maintenance of exercise-induced bone gain with decreased training of female tennis and squash players: a prospective 5-year follow-up study of young and old starters and controls. J Bone Miner Res 16:202

Loomer, P. (2001) The impact of microgravity on bone metabolism in vitro and in vivo. Crit Rev Oral Bio Med 12:252

Mau-Roung, L. et al. (2006) Community-Based Tai Chi and Its Effect on Injurious Falls, Balance, Gait, and Fear of Falling in Older People. PHYS THER 86 (9): 1181-1201

Mosekilde, L. (2000) Age-related changes in bone mass, and strength – effects of loading, Z Rheumatol 59 Suppl 1:1

Risser, W. (1990) Bone density in eumenorrheic female college athletes. Med Sci Sports Exerc 22:570

Snow-Harter, C. and Marcus (1991) Exercise, bone mineral density, and osteoporosis. Exerc Sport Sci Rev 19:351

Tanno, M. et al. (2001) Age-related changes in cortical and trabecular bone mineral status. A quantitative CT study in lumbar vetebrae Acta Radiol 42:15

Voukelatos Alexander, M.P. et al. (2007) A Randomized, Controlled Trial of tai chi for the Prevention of Falls: The Central Sydney tai chi Trial. Journal of the American Geriatrics Society 55 (8): 1185-1191

Wolf, S. et al. (1993) The Atlanta FICSIT study: two exercise interventions to reduce frailty in elders. Journal of the American Geriatrics 41 329-332

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Forgot where you left the car keys? Can’t remember your mailman’s name? Don’t worry. Even though many age-related cognitive changes are a matter of biology, you can take steps to ward them off as you get older. Practicing good health habits and exercising your mind can protect your brain-and “probably reduce the amount of mental decline, or push it back later into life,” says Cathy McEvoy, Ph.D., a professor of aging studies at the University of South Florida in Tampa..

Here’s How to Challenge Your Mind:

* GIVE YOURSELF A MENTAL WORKOUT.

A recent study at Pennsylvania State University found that participating in 10 sessions of cognitive exercises designed to boost reasoning skills, memory and mental processing speed staved-off cognitive decline in older adults over a five-year period. You also can challenge your mind at home with activities such as crossword puzzles, math games and Sudoku and by reading material that takes you out of your mental comfort zone (Old English literature, anyone?). It also helps to learn a new skill, whether it’s a foreign language, a musical instrument or a computer program.

* GET MOVING

Aerobic exercise boosts circulation-the flow of blood and oxygen-to the brain, which enhances mental performance. It also produces endorphins, which can positively affect how your mind feels and functions. And it increases metabolism, which can help you control your weight and lower your risk of developing medical conditions that could compromise brain function.

* MAINTAIN SNOOZE CONTROL

Sleep is crucial for brain function: “It helps with encoding new information, and it’s important for efficiency in retrieving information from memory,” McEvoy explains. That’s why it’s essential to carve out ample time for shut-eye and to take steps to enhance the quality of your slumber. How?

- Exercise during the day (not close to bedtime)
- Eat early enough so that dinner is digested by the time you turn in
- Avoid caffeine after lunch
- Get sun exposure around midday to keep your body’s sleep-wake clock in sync

* EAT A BRAIN-BOOSTING DIET

When it comes to warding off cognitive decline and dementia, fruits and vegetables are among the best foods for thought, because they are rich in antioxidants, nutrients that protect your brain and body from free radicals, those unstable molecules that dull the brain.

A study at the Rush Institute for Healthy Aging in Chicago found that older adults who regularly eat less than one serving of vegetables a day are far more likely to experience cognitive decline than those who eat almost three servings a day. Consuming small amounts of alcohol, particularly antioxidant-rich red wine, also can help protect against dementia and other forms of cognitive loss, McEvoy notes.

* GET AN UPPER HAND ON STRESS

”Chronic stress is not good for the brain,” Dr. Small says. “In animals, we’ve found that it increases production of cortisol [a stress hormone], which in turn shrinks the memory centers in the brain.”

To prevent these detrimental effects, practice deep breathing exercises a few times a day, Dr. Small suggests, and find some form of long-term relaxation technique-whether it’s yoga, meditation or tai chi-that works for you.

But remember: These stress-relieving techniques “have to be just as chronic as the stress itself to have real impact,” McEvoy says.

Keep your mind actively engaged every day, and you’ll stay sharp in the years ahead.

Writer: Stacey Colino
©REMEDY, Summer 2007

Technorati Tags: aging, Healthy, Keep, memory, Sharp

Caregivers are expected to be strong and healthy, but what happens if the caregiver gets sick? As the operator of a home care agency, I could always tell when a caregiver who was calling on the phone to order service was at a breaking point. Their voices were very stressed and they were almost in a panic. Often, as they described their situation, you could hear the tears welling up inside of them. These were individuals who have taken on a tremendous load and were in need of support. Unfortunately, they waited too long and the stress of being a caregiver had already taken its toll, but it does not have to be that way.

If you are the primary caregiver of older parents or an ailing spouse, you need to be very careful not to let the situation overwhelm you. While this sounds easier said than done, there are steps you can take to prevent burnout. Here are a few points that can help.

1. Look for help. Allow others to help and don’t feel that you have to be the one to do everything. There are numerous ways to get help for your loved one depending on your needs, location and financial situation. Here are a few:
1. Contact the Office on Aging and ask about respite programs. Usually, most counties have programs that will pay for a limited number of hours of home care services, free of charge. This program is designed to give you a break and allow you to get out of the house.
2. If you qualify for Medicaid, there may be programs available which would pay for either home care or adult day care services.
3. If the person has a serious illness, consider hiring hospice. You do not have to wait until the illness is at the end stages to get help.
4. Ask relatives or close friends to help out.

2. Get some exercise. Exercise can help you reduces stress, keep your body strong, strengthen your immune system and just make you feel good. Some of the best exercises are walking or biking. These are easy to do, gets your heart rate into the aerobic zone, burns calories and gives you a chance to clear your head. Some excellent mind/body exercises include yoga, tai chi and Qi gong. Make time to exercise and you will reap the rewards.
3. Eat well. Like exercise, eating a well balanced diet helps you feel good, helps avoid being sick and gives you the energy you need to be a caregiver.
4. Learn relaxation techniques. Deep breathing, meditation and some of the mind/body exercise mentioned above can be tremendously helpful. An easy breathing technique is to inhale through your nose four a count of four, filling your belly with air, not your chest. Hold your breath for a count of seven and then exhale through your mouth for a count of eight. Do a few repetitions at a time. This can really help calm the nerves when practiced regularly.
5. Get an adequate amount of sleep. The fastest way to get run down is never getting enough sleep. If you find you are caring for your loved one at night, try to hire a person for overnights if this is possible. If you have siblings, ask them to chip in financially if they are not able to share some of the actual hands on care.

While it can be very difficult to do many of the suggestions listed above, you must understand that if you get run down and sick, the problem is greatly magnified. You must be firm in demanding time to care for yourself and most importantly, you must not feel guilty. You are doing a great and honorable thing by being a caregiver, but it must not completely take over your life.

If you do not know where to turn, consider hiring a professional geriatric care manager. While they can be a bit costly, it is often money well spent as their years of experience are focused on helping seniors and their families when in need.

Lastly, an excellent resource for finding senior related business is a website called CareGrade, found at www.caregrade.com. Here you will find a listing of local services and be able to read reviews written by professional geriatric care managers.

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Have you been living a stressful life for the past few months now because you’ve been wondering so much how can other people that are just like you look so healthy and fit? Do you want to know what are their secrets, and why do they have a healthy and fabulous looking body during their age? Today not only the younger ones have the right to be fit but most especially our senior citizens. If you are one of the senior citizens that would like to live a healthier and better life, enrolling yourself in an enhance fitness program will surely bring you benefits that you will enjoy. So the Enhance Fitness Program is so available and open for all grandmas and grandpas out there who are willing to try to be fit through this amazing fitness program.

Click Here For FRS Healthy Energy Limited Free Trial!

Such fitness program is purposely designed and tested exercises for mature people. They are given classes for one hour, three times a week to socialize with other participants and to learn some stretching, low-impact aerobics, balance and strength training.

The Enhance Fitness Program has been organized by researchers and specialist in aging and fitness program. For just six weeks of participation, our senior citizens would try to understand more about weight training and become more flexible and with better balance.

Such fitness program has been designed to be safe for our physically unfit senior citizens. Another good purpose of the program is to encourage people who haven’t been physically active for years.

This program is so unique and helpful for our grannies or for people like you to become active and healthy again. With this program mature people would surely enjoy their exercises together with friends and even family members. So enjoy and be healthy once more! Moreover don’t limit yourself especially when you feel that you are still young at heart! Good luck!

Click Here For FRS Healthy Energy Limited Free Trial!

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Look for chances to be more active during the day. Walk the mall before shopping, choose a flight of stairs over an escalator, or take 10–15 minute walking breaks while watching TV or sitting for some other activity.

Start slowly. Gradually build up to at least 30 minutes of activity, five or more times per week (or whatever your doctor recommends). If you don’t have a full 30 minutes, try two 15-minute sessions or three 10-minute sessions to meet your goal.

Note your activities on a calendar or in a logbook. Write down the distance or length of time of your activity and how you feel after each session. If you miss a day, plan a make-up day or add 10–15 minutes to your next session.

What we are unaware of is that, we have the ability and the capability, to potentially eradicate, eliminate, and do away with the greatest killer amongst us. Scientifically we are advancing and learning more and more that through minor changes in our lifestyles, attitudes, diets, activities and exercises we have the ability to achieve heart health, and conquer and defeat our greatest medical threat.

Cardiovascular or aerobic steady physical activity using large muscle groups. This type of exercise strengthens the heart and lungs and improves the body’s ability to use oxygen. Aerobic exercise has the most benefits for your heart. Over time, aerobic exercise can help decrease your heart rate and blood pressure at rest and improve your breathing.

Stretching slow lengthening of the muscles. Stretching the arms and legs before and after exercising helps prepare the muscles for activity and helps prevent injury and muscle strain. Regular stretching also increases your range of motion and flexibility.

Breathing into Your Heart-Fear contracts the heart, closing it down. Breathing into the heart expands it, making space for new feelings and experiences. Before you begin, connect with your heart and notice its size and how it feels. Take about two minutes to consciously breathe into your heart, feeling it expand with each breath. Now check in again with your heart. How has your experience of your heart changed?

Join an exercise group, health club or YMCA. Many churches and senior centers offer exercise programs, too.

Anxiety and stress cause heart problems and high blood pressure. But take heed, moderate regular exercise is a great stress reliever. Endorphins the feel good chemicals are released during exercise. Exercise can reduce the amount of insulin diabetics need. It can also reduce your risk of getting diabetes. Diabetes can lead to heart disease.

Your heart is a muscle. The heart needs conditioning and strengthening just like any other muscle. Any kind of stress to the heart can impair its function. Aerobic exercise will lower your number of heartbeats per minute. This is good because as the heart is strengthened each heartbeat will push more blood. The heart becomes more efficient. Elite athletes have very low resting heart rates.

Drink a cup of water before, during and after exercising (but check with the doctor, because some people need to limit their fluid intake).

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It’s important for everyone and especially for seniors to remain physically active on a regular basis. When senior citizens are active it slows the aging process, it stimulates the brain, keep their muscles mobile and keep many chronic illnesses at bay.

Listed are 10 engaging activities for seniors that can be done indoors or outdoors and year round.

Golfing – Whether it’s on an 18-hole golf course or pitch and putt, most times golfing require hand-eye coordination, thinking and a lot of walking.

Bowling – Indoor bowling or outdoor lawn bowling contributes to balance, coordination and motor skills. It is enjoyed by all ages and abilities. It’s a great sport for seniors and their families and friends to get together.

Swimming – Seniors can stay fit with water aerobics as it’s easier on the joints. It increases the metabolism and improves cardiovascular health. Other benefits of water aerobics include strength, flexibility and agility. Swimming is a good, full body workout.

Racquet Sports – There are many sport activities that involve using a racquet like badminton, table tennis, tennis, racquetball and squash. Although racquetball and squash are more vigorous activities, there shouldn’t be any problems if you have played regularly in the past and are in good health. All racquet sports require skills, techniques, coordination, strength, speed and strategic thinking.

Senior Softball – Playing softball is a fun social sport activity for seniors. Whether it’s played competitively or for leisure, it promotes muscular strengthening, hand-eye coordination and endurance.

Dancing – There are different types of dancing from ballroom dancing to line dancing and square dancing and the benefits are huge. It can lower high blood pressure, control diabetes, control cholesterol levels, maintain stress levels and weight maintenance.

Walking – There are senior walking groups who meet up in parks or shopping malls. All that is required is dressing appropriately for the weather and a good pair of walking shoes.

Biking – Regular bike riding can reduce arthritis pain, hypertension and depression in seniors. There is low impact on the joints so this makes for an ideal activity indoors and outdoors.

Tai Chi – Seniors who practice tai chi often feel refreshed and invigorated. It focuses on the mind and body. It improves balance and mobility, flexibility, calms the mind, and relieves stress and decrease hypertension.

Gardening – It’s a good form of physical activity. It’s known to be therapeutic, helps prevent osteoporosis, and promotes relaxation and stimulation. It requires the use of all motor skills like walking, bending, reaching and sometimes digging and pulling.

These activities are free or low cost and can be found through your local community. To prevent injuries, seniors should warm up before participating in any intense activities. Active seniors who regularly enjoy a variety of activities overall feel more vibrant and healthy and lead a more enriched and fulfilling life.

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