Most aging adults don’t get enough physical activity. Exercise, though, can improve health impairments and prevent some diseases. It can also improve mood and emotional well being. The keys, though, to a sensible senior workout are to take it slowly and keep it up. Older people need to find a realistic mild to moderate enjoyable program.

Before starting any exercise program, seniors should consult a doctor to ensure they are fit enough to engage in the program of their choice. You should be familiar with your options before you choose a program. Some people enjoy a structured class, while others like to schedule themselves. Some seniors enjoy a workout with a friend, like a mall walking club, and others enjoy a solitary workout. Moreover, you need to decide if you enjoy an outdoor or indoor workout environment and things like exercise for short or long periods of time. There are several things to remember as you prepare to start your exercise program. First, start slowly. Engaging in too much activity right away isn’t good for anyone, especially seniors. Starting too quickly can lead to soreness and lack of interest in the workout. It might be best to start by recording your activities for a week. For example, it is a good idea to record how much time you spend sedentary versus how much time you spend exercising. That will help to establish a baseline from which to build a strong exercise program. Next, stop at the point of exhaustion or when pain is involved. The adage “no pain, no gain” doesn’t apply to seniors. Movements that involve jerking or bounding should be completely avoided. Also, sessions should be fun. No one can stick with a workout that is boring. Water should be consumed regularly during a workout. It will aid in keeping the body hydrated. Finally, as your body adapts to moderate exercise, you can make your activities more challenging.

There are a number of different activities seniors can choose from to build an exercise program. Most seniors choose to engage in endurance activities. These are exercises that build heart rate and breathing over a period of time. Some examples of endurance activities are jogging, swimming, and walking. In addition to these types of exercises, seniors should engage in some measure of strength training, as bones become weak if they aren’t subjected to some weight bearing exercise. Strength training should be included in your workout at least twice a week. It is important to start with a minimum amount of weight and gradually add weight. During strength training, complete eight to fifteen repetitions in a row before waiting a minute and doing it again. It is especially important to remember to stretch after strength training exercises. You may have some soreness when you are finished, but you should never feel pain.

As your workout begins, there are a number of points to keep in mind. If you will be bending, bend from the hips and keep your back straight. Bending from the waist can cause spine fractures. Also, build endurance gradually. Begin with as little as five minutes of activity if you need to. It may take a long period of time, possibly months, to go from a sedentary lifestyle to working out on a regular basis. The eventual goal is to engage in thirty minutes of endurance activities each day. You should concentrate on the major muscles in the legs, chest, and back. This focus will lead to higher benefits from your exercise program. Pay attention to clothing choice when getting started. Shoes should be sturdy and offer good arch support. Clothing should be comfortable and fit well.

It is important to remember that an exercise program can only work if you stay with it. There are several things that might encourage continued participation. You must think that the activity you are engaging in is worthy and that you will benefit from it. Additionally, you must feel as if you are doing the activities correctly and safely. You should have regular access to the activity and be able to fit the activities into your daily schedule. Moreover, it is important to feel your activities don’t impose on you financially or socially. Finally, you should be experiencing few negative consequences from your activities. Setting yourself up to succeed from the start will only help you keep a steady pace.

Your fitness routine is an important part of your life and you hate to miss a day. But what are you supposed to do when you wake up with a sore throat and a fever? Should you exercise anyway? This has been a point of contention between experts of certain philosophies but the medical response is that whether or not you should exercise depends totally on the situation. Just because you may not feel one hundred percent doesn’t necessarily mean that you should flake out on a workout. Some doctors even say that some illnesses actually benefit from exercise. The simplest, straightest answer is if you have a fever or nausea, stay in bed; otherwise a little physical activity might be just what the doctor ordered.

Fever and nausea are two symptoms that can be highly aggravated by physical exertion. Exercise raises the body’s temperature anyway and that’s exactly what you don’t want when you have a fever. If you’re sick and have a fever, chances are that you probably won’t feel like doing anything anyway, but if you simply must do something, do a few yoga postures for just a few minutes. The soothing nature of yoga may help to calm your mind as well as your body and allow you to relax until your fever breaks. For nausea, lying still is the best remedy. Trying to work out or even just incorporate some physical activity in your day when you’re feeling nauseous is not a smart choice. The likely scenario is that you will aggravate your stomach, already feeling delicate, and end up sicker than before. Do yourself a favor and simply chill out. After all, the faster you recover, the sooner you’ll be back in the fitness saddle. Most infectious diseases, like chicken pox, require complete rest as well. Your body is trying to fight off an infection and it can do that much more efficiently when it’s not trying to do step aerobics.

For the range of other symptoms, it’s usually okay to work out unless a doctor specifically tells you to refrain from physical activity. When you have a cold and are stuffy and blocked up, getting active can help break up some of the blockage in your sinuses and move it on out. Sore throats typically will not bar you from your workout unless accompanied by a fever. Be careful in cold weather, though, since the frigid air can dry out your throat even more and exacerbate the pain. Have a headache? A good aerobic workout might be just the ticket to get rid of it. Exercise increases the blood flow in your body, which may sound like a bad thing when you’re talking about a headache, but it can actually help regulate the blood flow through the vessel that is causing the pain and get you feeling back to normal much faster. Exercise is also fantastic for PMS or the days that you simply feel a little blue. By increasing the amount of endorphins in your body, exercise makes you feel happier. Physical activity helps move water out of the body’s tissues, so the PMS bloat will go away, letting your body return to its normal size.

While there are certainly times when you shouldn’t exercise, there are many more times when it’s the best idea in the world. Exercise is wonderful for dealing with stress, premenstrual syndrome, and much more. Simply the act of taking time for yourself can affirm your own self-worth and give you a boost in your confidence. Rather than reading romance novels while eating a box of chocolate from the corner drugstore, lace up your shoes and go for an invigorating walk around your neighborhood, greeting familiar faces and enjoying the scenery. You will feel much better than if you had stayed in!

The next time you’re feeling less than healthy, assess your body. If you have a fever or nausea, care for yourself by going to bed and allowing your body’s natural defenses to do their jobs. If it’s a cold, PMS, or simply a bad day, go out and exercise anyway. Try something new like an unfamiliar sport or a different machine at the gym. Make your well being a priority and contribute to your own fitness. You may be surprised at how much better you feel after!

Weak and painful knees can be the result of injury, over-stress or simply genetics, but the aching truth is that bad knees can seriously limit your workouts. Knee replacement surgery is not recommended except in absolutely vital situations and the cost is prohibitive to the average exerciser, and many people eventually give up on ever being able to carry on a normal fitness program. There is good news, though: think outside the box of normal exercise and there are still plenty of options that don’t place as much stress on the knee joint. You may not be able to run a marathon but you can still build a healthy body without totally ruining your knees.

Yoga is an excellent option for achy knees. The activity has gained in popularity since the 1990’s, not simply because it can be very relaxing but because it builds strength without putting the body under duress. Even professional sports players now incorporate yoga practice into everyday fitness because of the benefits for both mind and body. Most yoga studios will offer classes that are as low-stress as possible, so call around and talk to some of the staff to find out. Explain that you are looking specifically to avoid strain on the knees – qualified yoga practitioners will be able to tell you if their studio will meet your needs. You can almost always observe a class for free and typically you will be allowed to take one free session, so make the most of this consumer advantage to identify if this is an exercise and class that you enjoy.

You may not have a local yoga studio or simply have no interest in taking outside classes – no problem! The teacher will simply come to you. There are literally hundreds of yoga videos on the market today, many of them specifically designed with bad knees in mind, so all you have to do is find the video that suits you best. Do an internet search for specific videos and read reviews from other users. If you order through a catalog, you frequently are allowed a grace period in which to try the video out and return it if it is unsuitable. Once you have found a video that fits your lifestyle and appeals to you, watch the video several times to learn the rhythm of the instructor and become comfortable with the pace of the movements. Learning the poses ahead of time makes your practice with the video much easier. Once you’ve got the hang of your yoga video, practice with it three times during the week to begin with and then as your strength increases, practice more until you have a daily routine built up. Yoga is a very gentle exercise but you will be amazed at the changes you see in your body within the first two or three weeks.

If you really do want the teacher to physically come to you, many professionals are available for private at-home sessions for a price. It may be expensive, so consider splitting the price and sharing the instructor with two or three friends. The practice is still private and the teaching is individual, but the price becomes much more manageable.

A practice similar to yoga is Pilates. Yoga focuses more on stretching and toning while maintaining deep breathing, but Pilates focuses on building strength. Originally developed by Joseph Pilates in a World War II concentration camp, the program uses a series of movements that employ the body’s weight as its resistance to train and strengthen muscles. Few movements require strain on the knees and the leg exercises can increase the strength of the quadriceps and hamstring muscles to better support the knee joints. The first movements of Pilates zero in on the “powerhouse” or core area to build muscle support for the spine. By having a strong midsection that can keep the upper body erect, you lessen the strain placed on the knees by poor posture. Pilates can correct and relieve many areas of stress for people with bad knees.

Find a practitioner in a similar way to yoga – call around to local studios to learn information about classes and instructors. Many Pilates studios frequently offer the same option as yoga studios and allow you to observe and even participate in a free class before making a decision about joining. Individual instructors are also available for private home lessons, though this can be more expensive than yoga depending on where you live. If you’re interested in home Pilates lessons, go in with some friends and have your own mini-class – since each person pays a portion of the total price, it costs you far less but still gives you wonderful individual attention.

Well, you say, yoga and Pilates are great for building muscle and strengthening the body but what about burning fat? There is some debate about the aerobic quality of Pilates and yoga practice with most people falling on the side of a decreased calorie burn. The exception would be Ashtanga yoga, which is very physical and hard on tender knees. Pilates ultimately builds your muscles, though using the Reformer machine can help increase heart rate. Reformers are still relatively rare in gyms and studios, and the cost is prohibitive for individuals, so it seems like it is back to square one. The solution is simple: start swimming! Swimming laps is a wonderful workout for everyone but especially for people with arthritis and tender joints because the water supports the body and decreases the pressure on the frame in favor of working the muscles and cardiovascular system. Add three days of thirty-minute swim workouts to your schedule and see the fat disappear while your muscles become strong and beautiful.

The idea of exercise being a beneficial part of a healthy life has been around for some time, but only recently has that advice been offered to the aging population as well as the young population. In recent times, information has been presented to demonstrate that exercise is helpful to people of all ages and people with many different health needs. Creating and sticking with an exercise routine can help to stop or prevent a number of different health problems. Moreover, even a little exercise or activity can help aging seniors manage their health conditions. Seniors require four different types of exercise to stay healthy.

Strength exercises help to tone and build muscle tissue which in turn can help metabolic rates. Balance exercises help to build strength in the legs which can assist with the prevention of falls and other loss of balance issues. This can prevent a number of disabling injuries for seniors. Stretching exercises help to maintain the range of flexibility which can lead to a more active lifestyle. Endurance exercises raise the heart rate and breathing for a long period of time. Activities like jogging, walking, and swimming fit in this category. The most important part of incorporating exercise into life is choosing the right activity for you.

When you decide to begin choosing the appropriate exercise program for yourself, you must decide what you like to do best. If you have a personality type who enjoys the company of others in a team atmosphere, choose a team sport at a health club. If you prefer to be alone while exercising, consider solitary activities you might enjoy. You may love walking and hiking, but hate jogging. You may hate swimming but love biking. The important thing to remember is that any type of exercise can be tailored to fit your needs.

If, in your younger days, you enjoyed riding a bicycle, but you can't get on a bike now, consider purchasing a recumbent bike and watching movies while you exercise. The most important thing to remember is just to engage in the activity you enjoy as often as possible. You could follow the same routine each day or vary it from day to day. You may decide to ride a stationary bike for fifteen minutes then engage in some gardening for a while. This variation not only ensures that you are meeting all of your exercise needs; it also makes the process more interesting. A gym facility is a good idea for folks who enjoy working out with other people is a social atmosphere. It is, however, not necessary. If you are unable to afford it, don't wait until you have the money to join a health club to begin exercise. Working out should not necessarily involve high priced clothing or toys. Exercise, at its very core, involves simple self-discipline.

Walking is a good choice for most people for a number of reasons. One reason it is so popular is that it requires little in the way of preparation. No gadgets or expensive clothing are required. A sturdy pair of walking shoes will take you a long way to meeting your exercise goals. If you decide to shop for walking shoes, do it at the end of the day when your feet are at their largest. You should also try them on and test them out in the store before you purchase them. If they feel uncomfortable in the store, don't take them home with the belief that you'll get used to them. It will only increase your level of soreness. Additionally, there is a very low risk of injury associated with walking. It is relatively harmless on the joints as one foot is always on the ground. Therefore, when the other foot strikes the ground, it carries little more than a person's total body weight with it. Another benefit to walking is that it can be done anywhere. You can walk in the comfort of a shopping mall, a local high school track, or a nature trail. Wherever you decide to walk, though, be sure you have your personal safety in mind. Walking can reduce stress by refreshing your brain and increasing your energy level. If you decide to walk, try to walk at a pace you can maintain for the entirety of the walk. Slow down if you feel any type of pain or any shortness of breath.

Whatever exercise program you choose, be sure to include a warm up period and a cool down session in your exercise routine. Stretching your arms and legs will increase your level of flexibility and decrease your level of soreness.

There are a number of reasons why exercise, particularly if performed at the right time of day, is considered the most positive sleep aid for seniors. None, however, are more significant than the fact that exercise is a completely natural form of aid. But before discussing why exercise is such a great sleep aid, it is important to examine both the definition of insomnia and the reasons that people suffer from this affliction.

At its basic level, insomnia is defined as a difficulty to either fall or stay asleep, or to experience sleep that seems inadequate or fails to produce the refreshing feeling that sleep normally provides, despite the length of time spent sleeping. Insomnia is not considered a disease, rather it is a symptom that is thought to have numerous, quite different causes. Of the types of things that can lead to patterns of insomnia, physicians note that physical disorders, drinking large amounts of alcohol in the evening, emotional problems, and stress are at the forefront. Most often, it is the emotional issues caused from stress that are at the heart of sleeplessness nights for people. Anxiety, nervousness, depression, or fear will cause restlessness at night, preventing people from first getting to sleep then often causing them to awaken early, their mind filled with these emotional thoughts running through their heads. Research has also shown that sometimes the failure to sleep soundly is simply due to a lack of fatigue.

It is important to note that difficulty falling asleep is common among all age groups, from the very young to the elderly. Data indicates that about 10% of adults have chronic, or regular bouts of insomnia, while about 50% experience insomnia when in fact they are not. Seniors often think they are suffering from severe insomnia when they are not. As we age, we in fact tend to sleep less at night, and begin to catch a catnap during the day. Perhaps most significantly, the period of deep sleep known as REM sleep generally becomes shorter as we age and then eventually disappears. Because of this, seniors awaken far more during night time sleep this is normal and does not indicate a sleep disorder.

Unfortunately, many seniors search out a drug related treatment to insomnia. The intermittent use of drugs as a sleep aid can be helpful, provided they are used as described, intermittently. Most such drugs suggest impact for up to a week at most. Because any drug has specific side effects associated with it, the taking of a drug to induce sleep may lead to some other less than desirable issue for the patient. Finally, most sleep aid drugs require a prescription, adding a doctor’s appointment and the cost of the prescription to often already tight budget.

Because exercise effects the body is so many positive ways, it is clearly the most natural option for helping address sleep related issues. Regular exercise will first of all help tire the body physically, ensuring a natural form of fatigue that the body will address with a need to get appropriate rest. The only negative research on physical exercise is that spending time late in the evening can often stimulate the heart and brain too much just prior to the time that people are looking to head to be. Such exercise has been known to actually keep people awake.

Perhaps the greatest impact from physical exercise on the bodies sleep patterns is the effect working out can have on a person’s emotional state. Because stress and worry are often the key impediments to sleep, efforts to reduce such stress are critical to eliminate the symptoms that are at the root cause of insomnia. Activity is shown to improve a person’s self-confidence and sense of well being, thereby helping improve a person’s overall mood and attitude about life. The natural endorphins that are produced when we exercise help us feel better emotionally and actually reduce feelings of sadness and depression. Therefore people who exercise regularly sleep better. Their positive emotional state helps them fall asleep more quickly, while their body fatigue level allows them to sleep more deeply and awake less often during the night.

Yet one other way that people who work out regularly bring to the reduction of insomnia is the notion of schedules. People who take their exercise seriously will build it into their daily regiment, ensuring that time is available for this important task. These people also realize that it is important to develop a sleep routine that includes regular bed time hours as well as regular morning routines. By following a regular sleep schedule and getting up at the same time each morning, even if it is a weekends, your body will respond by developing regular sleep habits. Because total nighttime sleeping time tends to decrease with age, older people may sleep better if they go to bed later, get up earlier, or nap less during the day.

Older people experiencing age-related sleep issues are likely to find more long-lasting relief through the use of regular exercise than they ever will by using drug-related sleep aids.