When you get older, your muscles become weaker, you start to have problems with your balance, coordination and your joints are stiffer . Don’t worry you can improve your fitness level by means of a regular exercise plan. Even light exercise can improve the quality of an older adult’s life. A special program with warm up, cool down, strength training, mobility and balance exercises could improve your mental state as well. You can improve focus, concentration and your ability to relax. It’s not only about training, you will feel healthier and happier. You can treat coming to the gym like a social outing where you can meet people, chat and have fun whilst simultaneously exercising. You will boost your endorphin level and fight depression. There are 4 main components in older adults training: cardiovascular fitness, strength, balance and mobility.
My special prepared Older Adults Training:
3 times a week strength training (strength/mobility/balance)
Cardiovascular fitness with stretching at least 30 min every day.
You will see long term results after having completed a 12 week rigorously researched and tailor-designed training schedule. You will be able to improve your independence in your everyday activities. You can become stronger mentally and physically.
Exercises are the best medicine, you can improve or eliminate many diseases:
Post- menopausal women can lose 1-2% of their bone mass . 16 weeks of strength training can improve your bone mass and decrease osteoporosis.
Regular exercises can keep you blood sugar level stable.
3. Alzheimer and Dementia
Regular exercises can improve cognitive function (attention, memory, problem solving, comprehension)
You can achieve slow regression of Parkinson disease with balance and mobility exercises which improve your nervous system.
While exercising you can have fun and boost your mood, energy level and decrease anxiety.
6. Heart Diseases
By improving general fitness level; increasing your heart rate with continuous cardiovascular exercises, (cycling, swimming, brisk walking, cross trainer) you are lowering the incidence of coronary heart disease or heart stroke.
Being active leads to burning more fat and to speeding up your metabolism.
8. Lower back pain
Strength training focused on your abdominal and lower back muscles ( core exercises) will strengthen your body and hence prevent /decrease lower back pain.