Core, core, core, you have to strengthen your core. If there is one word that has caught the fancy of the fitness industry it is the word “core”. But what is the core, why is become so important and how best do we go about exercising our core. These are important questions that need to be answered because “the core” is vitally important for our physical health. A strong core not only improves our posture, prevents back pain, improves our balance and athletic performance but for the older adult it prevents functional disability. Read more…
Good posture is important for your physical and emotional health. Good posture is defined as your head, neck, shoulders, hips and feet all in proper alignment relative to each other. When a person is viewed from the side, this means that the person stands tall with the head facing forward, with the neck over the shoulders and not protruding forward. The shoulders are back, not rounded and the hips are placed over the feet. There is no excessive roundness of the upper back (khyphosis) or excessive inward curvature of the lower back (lordosis). Viewed from the front, the persons head is straight and not tilted to the right or left, the shoulders are level as are the hips. The feet point straight ahead and are not rotated out or in.
Good posture illustrated
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Agility ahttp://forever-active.com/wp-admin/plugins.phpnd balance training is not just for older adults who are the most vulnerable to injuries related to falls. Recent research has indicated that agility balance training has positive benefits for all age groups including the competitive and recreational athlete.
In older age groups, there is a gradual decline, as a function of ageing, in sensory (eyes and ears), motor (muscles, tendons and joints), and cognitive (reasoning, memory) function which affects this population’s ability to maintain good agility and balance as they move and change position. As a result, falls resulting in fractured wrist, shoulders and hips are a frequent occurrence. However, in the general population, because of previous injury to joints such as ankles, hips and lower back and shoulders, a lack of muscle strength and endurance in the legs due to a lack of physical activity and mental fatigue and emotional stress from work and family life, a younger person’s agility and balance can be compromised as well, and this can have a big effect on that person’s ability to perform athletically and maintain an active lifestyle. Read more…
For as many people that exercise there are excuses not to continue to exercise. Some of these excuses are relatively legitimate. There are times in our lives that exercise just does fit, that it would cause too much stress to take the time to exercise or it would increase the risk of physical injury. However, these “legitimate excuses” are rare and in most cases people can modify their busy life and work schedule or the intensity of their exercise to make it work.
Excuses not to exercise can be classified as being externally or internally founded. Externally, excuses range from the gym is too far away, it is too hot/cold/wet, I have no one to work out with, my favourite instructor/personal trainer is away, work is too busy, my gym clothes are dirty etc., etc. 99.9% of these external excuses are easily managed with a little planning to your schedule and motivation to really want to exercise. Exercise is fun and most people agree that once they begin an exercise session they enjoy it and are glad they have made the effort to do it even if it meant changing or reprioritizing their schedule.
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In the general public there is much confusion about stretching. Common questions I hear are, is it necessary, am I too old, which muscles need to be stretched, how long do I stretch for, is dynamic stretching better than static stretching? In the professional world of physical fitness and athletics there is no such confusion. Stretching is necessary and should be an integral component of everyone’s exercise routine.
The benefits of stretching are far reaching and vitally important for men and ladies 50+ . The most important benefit is injury prevention. Gentle dynamic stretching in needed before you begin exercising to make sure your muscles are warmed up and loose and gentle static stretching after exercise is necessary to prevent soft tissue contracture and stiffness. Another important benefit of stretching is that it allows you to mentally prepare to exercise. This is especially important if you have had a busy day at work and had to rush to the gym, field or arena to exercise. Stretching allows you a few moments to regroup and refocus on your upcoming exercise routine, run, bike ride, walk or game. This way you are not only physically prepared but mentally prepared as well. After you exercise stretching allows you a few moments to relax and reflect on your exercise or game. It gives you an opportunity to cool down gently rather than abruptly. Read more…
Exercising is not hard, however, for many people, especially older adults, knowing how, when and where to start exercising is the challenge. Unfortunately, it is a common held belief that you need sophisticated equipment, or be a member of an expensive fitness facility to start exercising. This is simple just not the case.
Most people exercise every day by just walking but many don’t consider this “formal exercise”. Maybe that is because it is easy to do and something you can do any time, anywhere. But walking is an excellent form of cardiovascular exercise and walking has many other health benefits such as;
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Gym-Free and Ripped
By: Nathan Jendrick
Reviewed By: Michael Bedard, Personal Trainer, MBA
When you look at the picture on the cover of the book you may say to yourself this doesn’t look like a book for a 50+ male looking to get back into exercising and improving their fitness level. The picture is too intimidating. But looks can be deceiving. The picture is their for marketing purposes only, the contents inside are very practical and useful for the 50+ male who wants to start exercising without investing a lot of money in fancy equipment or expensive gyms. Read more…
Exercising regularly is hard enough. If you are over 50 it is even harder. Your lifestyle habits are well engrained and for most adults over 50 exercise is not even on their radar screen. That is until they receive a health scare. They go for a routine physical and learn that their cholesterol is higher than it should be or that their border line high blood pressure is no longer border line but high enough to warrant medication. Their doctor tells them that they have to lose 25 lbs or they may develop diabetes or risk suffering a heart attack.
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A lack of muscle strength, increase stiffness of the joints and muscles, decrease
agility, balance and coordination, increased emotional stress or a decreased ability to cope effectively with occupational and life stress are all associated with the 50+ adult. Yoga is ideally suited as a one stop fix it shop for many of these aliments. Read more…
Introduction
Cardiovascular training is a key component of a balance exercise routine. For the older adult the benefits are many;
- Lowering of the resting heart rate.
- Decrease the risk of cardiovascular disease.
- Keep resting blood pressure normal
- Improve heart efficiency during physical exertion.
- Weight control
- Help maintain agility, balance and coordination to reduce the risk of falls.
- Increase your energy and stamina
- Stress management
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