Easier Ways for Seniors to Prevent Bone Loss and Improve Fitness

Admin@ | July 19, 2018 | 0 | Health

Stretching can have positive effects on an older person’s vitality and general well-being. Remaining physically active will diminish pain and stiffness, boosts endurance and energy levels, while also improving strength. Seniors who stretch have improved mobility and independence. But the best stretches include a mixture of four movements that improves resistance, strengthening, flexibility and balance.

1. Resistance stretching benefits the circulatory system, the heart, and increases muscle tissue. There are a series of stretching routines that can be completed while sitting and can be performed at home or at work. Lock the fingers together, and turn palms facing up above the head. Straighten the arms, stretching upwards to elongate the torso. Take a deep breath and hold the stretch for 10 to 20 seconds.

2. Strengthening routines build muscle, stimulate metabolism and strengthen bones. Having strong bones is a requirement for the prevention of bone loss. Not to mention, strong muscles will assist in the performance of daily tasks such as lifting and performing housework. To stretch your quads and knees, hold the top of the left foot and gently bring the heel up towards the buttocks. Hold the position for 20 seconds, on each leg.

3. Preserving flexibility remains a crucial advantage of stretching exercises. Get in the habit of stretching before you begin any resistance and strengthening exercises. You can enjoy an easy stretch while sitting. Using a chair, sit towards the front and lean back. Stretch out your legs, extending down to your feet. Extend your feet away from your body. While sitting, bend your knee and bring your leg up towards your chest. Hold for 20 seconds and switch to the other leg.

4. Balance routines can help diminish your risk of injuries like falls, which can lead to serious complications for older people. These routines can also improve your posture. A simple balancing exercise can be completed anywhere, and you don’t require any external equipment.

Beginning A Routine

Older adults with little activity lose muscle mass every year. Even being sedentary during the early years will promote deterioration of muscle mass. Experts say an average of 12 to 20 weeks of stretching exercises can boost overall strength by 30 percent. You won’t change your habits in a day, but trying is easy, and most people are amazed at how quickly they feel a difference.

The fact is, we all age, and at some point, many of us will suffer an injury. And when that happens we want our bodies as strong as possible to resist physical limitations. Stretching won’t prevent injuries from occurring, but it can help our bodies to respond better. Even just a few minutes of stretching every day can have a profound effect on the overall well-being and quality of life.

When you begin to become physically active, you should always work within your limits. Don’t push yourself beyond what you’re able to do. Feel comfortable. People often mistakenly believe they need to push themselves farther, faster for improvement, but if you follow a routine with gradual increases, over a period of time, you will naturally improve.

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