{"id":9114,"date":"2016-04-29T07:37:40","date_gmt":"2016-04-29T12:37:40","guid":{"rendered":"https:\/\/www.senioradvisor.com\/blog\/?p=9114"},"modified":"2017-09-19T20:23:40","modified_gmt":"2017-09-20T01:23:40","slug":"stay-fit-after-50-remember-abcs","status":"publish","type":"post","link":"https:\/\/d30braiqprupoq.cloudfront.net\/blog\/2016\/04\/stay-fit-after-50-remember-abcs\/","title":{"rendered":"Want To Stay Fit After 50? Remember Your ABCS"},"content":{"rendered":"

Want To Stay Fit After 50? Remember Your ABCS\"Want<\/span><\/h1>\n

You\u2019ve probably heard\u2014maybe many times\u2014that regular exercise is the key to healthier aging, and that\u2019s true. But there are some particular fitness areas that doctors recommend focusing on to get the most benefits from the time you spend working out. Geriatrician Elizabeth Eckstrom, co-author of <\/span>The Gift of Caring<\/a><\/i><\/strong>, calls them the ABC\u2019S. Let\u2019s spell them out.<\/span><\/p>\n

A is for Aerobic Activity<\/h2>\n

Aerobic activity<\/b> is what keeps our hearts strong and our lungs working well. Mall-walking<\/a><\/strong>, stairclimbing, speedwalking, cycling, and swimming or water aerobics<\/a> are all good options for an aerobic workout. Jazzercise, dance classes, and active gardening<\/a> (think pushing a manual mower or walking behind a push mower) can raise your heart rate, too. <\/span><\/p>\n

The key with aerobic activity is to start slowly if you\u2019re not already exercising regularly and don\u2019t overdo it. The Centers for Disease Control recommends that older adults alternate between moderate aerobic activities like walking and shorter, more intense workouts such as stairclimbing to avoid strain and injury.<\/span><\/p>\n

B is for Balance Exercises<\/h2>\n

Balance exercises<\/b><\/a> are often recommended by doctors to give older adults more confidence in their ability to get around and to reduce the risk of falls. Tai chi is the most often recommended regimen for improving seniors\u2019 balance, and its repertoire of very slow martial-arts poses is easy on joints. Recently published <\/span>research<\/a><\/strong> found that seniors who took customized tai chi classes at home for 6 months were \u201csignificantly less likely to experience an injury-producing fall\u201d than a comparable group of seniors who received lower-extremity training physical therapy.<\/span><\/p>\n

If you can\u2019t find a tai chi class, you can work on your balance at home (ideally, with another person nearby in case you need some help). The Mayo Clinic has a short <\/span>slideshow<\/a><\/strong> of basic exercises such as shifting your weight from foot to foot while standing, balancing on one leg for several seconds at a time, and weight shifts with the added challenge of bicep curls.<\/span><\/p>\n

C is for Core Strength<\/h2>\n

Core and other strength exercises<\/b> help people retain and build muscle mass that\u2019s needed for a healthy metabolism, good posture, and of course, the strength to tackle daily activities. Eckstrom recommends free weights and stretchy resistance bands that are easy to use at home. Not sure what to do with them? Tufts University and the CDC have created a free program called <\/span>Growing Stronger: Strength Training for Older Adult<\/strong><\/a>s<\/strong><\/a> that includes specific exercises along with detailed information about fitness goal-setting, staying motivated, avoiding injury, and more. You can take the class online or download a workbook to print and use.<\/span><\/p>\n

S is for Stretching<\/strong><\/h2>\n

Stretching and flexibility <\/b>are important, too, because they make it easier to move throughout the day and to perform specific safety tasks like checking your mirrors while driving. Regular stretching can also ease muscle aches and pains. Eckstrom recommends at least 10 minutes of stretching or light yoga every day. Gentle hatha yoga is a good choice for new practitioners, and you can also try the <\/span>stretching exercises<\/a><\/strong> (with pictures and short video demonstrations) on the NIH Senior Health website. <\/span><\/p>\n

Safety first<\/h2>\n

Always talk to your doctor before you start a fitness program, and make notes on his or her recommendations for your particular fitness level and overall health, including how often you should do each of the ABCS. Start slowly, be persistent, and fitness can become a regular habit. <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Want To Stay Fit After 50? Remember Your ABCS You\u2019ve probably heard\u2014maybe many times\u2014that regular exercise is the key to healthier aging, and that\u2019s true. But there are some particular fitness areas that doctors recommend focusing on to get the most benefits from the time you spend working out. Geriatrician Elizabeth Eckstrom, co-author of The Gift of Caring, calls them […]<\/p>\n","protected":false},"author":2198,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[200,35],"tags":[44,45],"class_list":{"0":"post-9114","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-families-caregivers","7":"category-senior-health-fitness","8":"tag-senior-fitness","9":"tag-senior-health"},"acf":[],"yoast_head":"\nWant To Stay Fit After 50? 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