HealthyLife Articles

Tag: agility

  • Agility Means Mobility

    SELF-CARE CORNER

    Image of 3 senior citizens walking on treadmills.

    Want to be able to move around well as you age? Finding it more difficult to get down on your knees (and get up)? Interested in keeping your joints strong and flexible to meet the demands of daily life?

    Join the club. Without our ability to get around, all kinds of health problems set in, according to the CDC. MySilverAge.com challenges not just seniors but everyone else to work out to improve mobility with these 3 functional fitness workouts:

    *Use sandbells to minimize strain.While exercise equipment such as dumbbells strengthen arms, many weights can place too much strain on the hands. A sandbell-a weighted, contoured fabric bag filled with sand-is an easier alternative for older adults and others who have trouble gripping items, because they offer customizable weight and grip for strength exercises, while minimizing stress and strain on hands.

    *Use interval training for quick bursts of energy.Children tend to have short bursts of energy followed by periods of rest before they start again. Keep up with the kids with interval training. Walk on a treadmill at a normal speed for 5 minutes, then increase to a more challenging pace for 1 minute and repeat.

    *Use an exercise ball for better balance.Good balance is vital for safe walking, stair climbing, and avoiding falls. Use an exercise ball in place of a chair during traditional workouts, such as lifting weights, to help improve balance. The instability of the ball forces all the body’s muscles to work together to support stability and steady balance.

    © American Institute for Preventive Medicine

  • Physical Fitness And Sports

    BE FIT

    Image of older man ready to exercise.

    Along with healthy eating, physical activity increases your chances of living longer. Exercise can also help:

    *  Control your blood pressure, blood sugar, and weight

    *  Lower your “bad” cholesterol and raise your “good” cholesterol

    *  Prevent heart disease, colorectal and breast cancer, and type 2 diabetes

    And that’s not all. Being more active can:

    *  Be fun

    *  Help you look your best

    *  Improve your sleep

    *  Make your bones, muscles, and joints stronger

    *  Lower your chances of becoming depressed

    *  Reduce falls and arthritis pain

    *  Help you feel better about yourself

    For adults, most health benefits come with at least 150 minutes a week of moderate-intensity physical activity, such as brisk walking. Extra benefits occur with more physical activity. Both aerobic (endurance) and muscle-strengthening (resistance) physical activity are helpful.

    Children need 60 minutes of play with moderate to vigorous activity every day. If this sounds like a lot, consider that eight to 18 year olds spend an average of 7.5 hours a day sitting. This includes using computers, video games, cell phones and watching TV and movies.

    Make exercise fun

    No matter what shape you are in, you can find activities that you enjoy. If you think of exercise as a chore that you have to do, it can be harder to stick with it.

    *  Choose activities you enjoy and look forward to. Do ones you enjoyed as a child.

    *  Set up a walking program with a friend, family member, or coworker you enjoy being with.

    *  Wear a pedometer to track your steps. Aim for a goal of 10,000 steps a day.

    *  Enjoy a sunny day and fresh air with outdoor activities.

    *  Play outdoors with your children and grandchildren.

    *  Use fitness facilities at your work.

    © American Institute for Preventive Medicine