We’re all affected by the aging process. Each day we get a little bit older and how well we manage our time can determine our quality of life. Exercise is powerful medicine that can change lives. An effective exercise prescription can improve:
Flexibility is beneficial for building body awareness. The most effective stretches also focus on breathing. By renewing functional range of motion and alleviating tightness, flexibility can improve with gentle exercises, such as walking, Tai Chi, and stretching.
Posture is related to core stability. Core stability steadies the body against everyday balance disturbances, including head turns, arm swings and just being in a crowded room. A combination of good posture and core stability is a powerful combination for better balance.
Balance and mobility usually happen when you’re not even aware. You see what you want and you reach for it. You don’t think about the process of shifting your weight backwards and bracing your trunk before lifting your arm up and forward to grab an object. Before we know it balance can become compromised as strength diminishes and joints freeze up.
Strength training is widely recognized as an effective way to improve balance and function in older adults. Target muscles used for balance in movement patterns that mimic patterns found in daily life are muscles in the legs and triceps.
Cardiorespiratory and muscular endurance training develop both power and stamina. Even the smallest amounts of regular aerobic exercise can make positive differences. The amount of gain depends on the effort, but even low levels of intensity are beneficial for older adults (Mazzeo et al., 1998 Nelson et al., 2007.) Increasing cardiorespiratory endurance will have a positive effect on everyday living.
It takes hard work and dedication to obtain quality of life, but the results are worth the time and effort!
By: Jayne Seymour, A.S., AF Exercise & Aquatic Programs Certified Instructor, NETA Certified Group Exercise Instructor, Group Exercise Instructor at Valley Health Wellness & Fitness Center
Reference:
ABLE Bodies Balance Training by Sue Scott
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