Pranam
I bought 3 books in the USA one of which is GROWING GRACEFULLY in old
age. Some of those advocated under research are also found under Google. So
I summed it up which may be useful for all those above 60. Never presume
you are a hero to fight and never assume you are so weak also. What one did
once ,say climbing the staircase in 2 minutes you can do even now but you
world miss this earth if you trynow. So Understand that what formula
applies to the growing kids applies to old age also. self realisation and
self evaluation without feeling nervous and underestimation and at the same
time stretching too much with the over estimation would tend the muscle
creep. So shall we?
*7 Best Exercises for Seniors (and a Few to Avoid!)*
KR: everybody listen: Exercise food sleep and work mind sharpness are all
not uniform as youngsters at old age; the mass falling is nature as a tree
drops its leaves in summer. At the same time, what is your strength and
weakness you alone can know better. At the same time the mind presumes a
lot as weak, untenable, impossible cannot etc which shall be ignored but
analysed what limits one can go. Accordingly decide. In simple terms EVEN
DAILY WALKING DISTRIBUTED OVER FEW HOURS APART INSIDE OR OUTSIDE OR EVEN
TOP FLOOR IN THE EVENING SUN IS ENOUGH; SOME MILD YOGA EXERCISE S IS
GOOD.EEP ACTIVE GROW GRACEFULLY. These are all part of the book GROW
GRACEFULLY with me. And extracted out of the google for posting. K R IRS
24221
Attached e book below for the west but can be changed suited to us.
1 Our biology changes as we get older, causing seniors to have different
reasons for staying in shape than younger generations. Though physical
fitness provides benefits at any age, the health perks physically fit
seniors enjoy are more notable. Physicians and researchers
<https://www.aarp.org/health/healthy-living/info-2019/guide-healthier-longer-life.html>
say
seniors should remain as active as possible, without overexerting one’s
self. In older adults, exercise helps you live a longer, healthier, and
more joyous life.
Some of the benefits of exercising later in life include:
More exercise means more independence for seniors:
Seniors that exercise regularly are less likely to depend on others.
According to Harvard Medical School
<https://www.health.harvard.edu/blog/walking-exercise-helps-seniors-stay-mobile-independent-201405287173>,
regular exercise promotes an older adults ability to walk, bathe, cook,
eat, dress, and use the restroom. If self-reliance is a priority, exercise
is one of the best ways to maintain independence for older adults.
2 Though it seems counter-intuitive, being inactive makes you
tired and being
active gives you more energy
<https://www.nia.nih.gov/health/fatigue-older-adults>. Any amount of
exercise promotes the release of endorphins, which are essential
neurotransmitters linked to pain mitigation and a sense of well-being.
Endorphins combat stress hormones, promote healthy sleep, and make you
feel more
lively and energetic
<https://www.medicinenet.com/endorphins_natural_pain_and_stress_fighters/views.htm>,
overall.
3 Before you launch into an exercise regimen, it’s important to check
with a physician to ensure you’re healthy enough for exercise, and to see
which exercises are ideal for your current fitness level.
1. Water aerobics
In the past years, water aerobics have become an extremely popular form of
exercise among all ages, but in particular to seniors. Exercising in the
water is ideal for those living with arthritis and other forms of joint
pain, as the buoyancy of the water puts less stress on your joints.
Additionally, water brings natural resistance, which eliminates the need
for weights in strength training. Water aerobics exercises improve your
strength, flexibility, and balance
<https://waterexercisecoach.com/7-benefits-of-water-exercise/> with minimal
stress on your body.
Great water aerobics exercises for seniors
<https://www.seniorlifestyle.com/resources/blog/5-best-water-aerobics-exercises-seniors/>
include:
1. Aqua jogging
2. Flutter kicking
3. Leg lifts
4. Standing water push-ups
5. Arm curls
2. Chair yoga
Like water aerobics, chair yoga is a low-impact form of exercise that
improves muscle strength, mobility, balance and flexibility, all of which
are crucial health aspects for seniors. Chair yoga is an accessible form of
yoga that provides less stress on muscles, joints, and bones than more
conventional forms of yoga.
As an added bonus, chair yoga has been shown to improve mental health in
older adults. Regular chair yoga participants have better quality sleep,
lower instances of depression, and report a general sense of well-being.
Great chair yoga exercises for seniors include:
- Overhead stretch
- Seated cow stretch
- Seated cat stretch
- Seated mountain pose
- Seated twist
3. Resistance band workouts
Resistance bands are stretchy strips of rubber that add resistance to
workouts with reduced stress on your body. Resistance band workouts are
user-friendly, and accessible for beginners. This form of exercise is
growing more popular among seniors because of the relatively cheap up-front
costs of materials, which makes resistance band workouts ideal for at-home
exercise. Additionally, these exercises are ideal for strengthening your
core, which improves posture, mobility, and balance.
Resistance band workouts for seniors include:
- Leg press
- Triceps press
- Lateral raise
- Bicep curl
- Band pull apart
4. Pilates
Pilates is a popular low-impact form of exercise that was developed a
century ago. In pilates exercises, breathing, alignment, concentration and
core strength are emphasized, and typically involves mats, pilates balls,
and other inflated accessories to help build strength without the stress of
higher-impact exercises. Pilates has been shown to improve balance, develop
core strength and increase flexibility in older adults.
Some great pilates exercises for older adults include:
- Mermaid movement
- Side circles
- Food slides
- Step ups
- Leg circle
5. Walking Best as all the above and below acts are embedded in it.
One of the least stressful and accessible forms of exercise is walking. For
some seniors, walking is a bigger challenge than others, so distance and
step goals differ from person to person. For the general population, 10,000
steps per day
<https://www.silversneakers.com/blog/best-exercise-older-adults/> is
advised for a healthy lifestyle, but those with difficulty walking or joint
pain may settle for a smaller number as a goal. A PLOS One study found that
walking 10,000 steps lowered the ten-year outlook for mortality by 46%.
Walking promotes a healthy lifestyle, while strengthening muscles, lowering
your risk of heart disease, stroke, diabetes, and colon cancer
<https://www.betterhealth.vic.gov.au/health/HealthyLiving/Walking-the-benefits-for-older-people>
.
Ideas for walking exercises for seniors:
- Find a moderate trail through a park
- Find a walk-friendly race to train for
- Walk the perimeter of a familiar building
- Find an audiobook or a playlist for stimulation during your walk
6. Body weight workouts
Muscle loss can be devastating and debilitating for older adults. Around a
third of seniors live with severe muscle loss
<https://www.webmd.com/healthy-aging/guide/sarcopenia-with-aging>, which
can lead to hormone problems, a decrease in the ability to metabolize
protein, and other problems. Body weight workouts are one of the best ways
to counteract the effects of muscle atrophy in older adults. One of the key
benefits of body weight workouts is the affordability. The materials
required for body weight workouts are minimal; most body weight workouts
require workout clothes and a mat to soften impact with the floor.
Some great body weight workouts for seniors include:
- Squats to chair
- Step up
- Bird dog
- Lying hip bridges
- Side lying circles
7. Dumbbell strength training
Strength training has been shown to alleviate the symptoms of diabetes,
osteoporosis, back pain, and depression, while helping you manage your
weight. Strength training also contributes to a higher metabolism and
enhanced glucose control. Dumbbell exercises are some of the best ways for
seniors to strength train, if they are performed with the proper
precautions. Dumbbells allow seniors to isolate muscle groups to
strengthen, while improving balance and flexibility.
Some ideal dumbbell workouts for seniors include:
- Bent-over row
- Tricep extension
- Bicep curl
- Overhead press
- Front raise
Exercises Seniors Should Avoid
A good percentage of popular mainstream workouts are not ideal for older
adults. These popular workouts are well-suited for younger adults looking
to bulk up or shed weight in a hurry, but they may put an unhealthy strain
on older adults with joint pain, atrophied muscles, posture problems or
issues with balance.
The following exercises should probably be avoided if you’re over the age
of 65:
- Squats with dumbbells or weights
- Bench press
- Leg press
- Long-distance running
- Abdominal crunches
- Upright row
- Deadlift
- High-intensity interval training
- Rock climbing
- Power clean
- xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx
On Wed, 24 Feb 2021 at 10:41, Rajaram Krishnamurthy <[email protected]>
wrote:
> Pranam
> I bought 3 books in the USA one of which is GROWING GRACEFULLY in old
> age. Some of those advocated under research are also found under Google. So
> I summed it up which may be useful for all those above 60. Never presume
> you are a hero to fight and never assume you are so weak also. What one did
> once ,say climbing the staircase in 2 minutes you can do even now but you
> world miss this earth if you trynow. So Understand that what formula
> applies to the growing kids applies to old age also. self realisation and
> self evaluation without feeling nervous and underestimation and at the same
> time stretching too much with the over estimation would tend the muscle
> creep. So shall we?
> *7 Best Exercises for Seniors (and a Few to Avoid!)*
>
>
>
> KR: everybody listen: Exercise food sleep and work mind sharpness are
> all not uniform as youngsters at old age; the mass falling is nature as a
> tree drops its leaves in summer. At the same time, what is your strength
> and weakness you alone can know better. At the same time the mind presumes
> a lot as weak, untenable, impossible cannot etc which shall be ignored but
> analysed what limits one can go. Accordingly decide. In simple terms EVEN
> DAILY WALKING DISTRIBUTED OVER FEW HOURS APART INSIDE OR OUTSIDE OR EVEN
> TOP FLOOR IN THE EVENING SUN IS ENOUGH; SOME MILD YOGA EXERCISE S IS
> GOOD.EEP ACTIVE GROW GRACEFULLY. These are all part of the book GROW
> GRACEFULLY with me. And extracted out of the google for posting. K R IRS
> 24221
>
>
>
> Attached e book below for the west but can be changed suited to us.
>
>
>
> 1 Our biology changes as we get older, causing seniors to have different
> reasons for staying in shape than younger generations. Though physical
> fitness provides benefits at any age, the health perks physically fit
> seniors enjoy are more notable. Physicians and researchers
> <https://www.aarp.org/health/healthy-living/info-2019/guide-healthier-longer-life.html>
> say
> seniors should remain as active as possible, without overexerting one’s
> self. In older adults, exercise helps you live a longer, healthier, and
> more joyous life.
>
> Some of the benefits of exercising later in life include:
>
> More exercise means more independence for seniors:
>
> Seniors that exercise regularly are less likely to depend on others.
> According to Harvard Medical School
> <https://www.health.harvard.edu/blog/walking-exercise-helps-seniors-stay-mobile-independent-201405287173>,
> regular exercise promotes an older adults ability to walk, bathe, cook,
> eat, dress, and use the restroom. If self-reliance is a priority, exercise
> is one of the best ways to maintain independence for older adults.
>
> 2 Though it seems counter-intuitive, being inactive makes you tired
> and being active gives you more energy
> <https://www.nia.nih.gov/health/fatigue-older-adults>. Any amount of
> exercise promotes the release of endorphins, which are essential
> neurotransmitters linked to pain mitigation and a sense of well-being.
> Endorphins combat stress hormones, promote healthy sleep, and make you feel
> more
> lively and energetic
> <https://www.medicinenet.com/endorphins_natural_pain_and_stress_fighters/views.htm>,
> overall.
>
> 3 Before you launch into an exercise regimen, it’s important to check
> with a physician to ensure you’re healthy enough for exercise, and to see
> which exercises are ideal for your current fitness level.
>
> 1. Water aerobics
>
>
>
> In the past years, water aerobics have become an extremely popular form of
> exercise among all ages, but in particular to seniors. Exercising in the
> water is ideal for those living with arthritis and other forms of joint
> pain, as the buoyancy of the water puts less stress on your joints.
> Additionally, water brings natural resistance, which eliminates the need
> for weights in strength training. Water aerobics exercises improve your
> strength, flexibility, and balance
> <https://waterexercisecoach.com/7-benefits-of-water-exercise/> with
> minimal stress on your body.
>
> Great water aerobics exercises for seniors
> <https://www.seniorlifestyle.com/resources/blog/5-best-water-aerobics-exercises-seniors/>
> include:
>
> 1. Aqua jogging
>
> 2. Flutter kicking
>
> 3. Leg lifts
>
> 4. Standing water push-ups
>
> 5. Arm curls
>
> 2. Chair yoga
>
>
>
> Like water aerobics, chair yoga is a low-impact form of exercise that
> improves muscle strength, mobility, balance and flexibility, all of which
> are crucial health aspects for seniors. Chair yoga is an accessible form of
> yoga that provides less stress on muscles, joints, and bones than more
> conventional forms of yoga.
>
> As an added bonus, chair yoga has been shown to improve mental health in
> older adults. Regular chair yoga participants have better quality sleep,
> lower instances of depression, and report a general sense of well-being.
>
> Great chair yoga exercises for seniors include:
>
> - Overhead stretch
> - Seated cow stretch
> - Seated cat stretch
> - Seated mountain pose
> - Seated twist
>
> 3. Resistance band workouts
>
>
>
> Resistance bands are stretchy strips of rubber that add resistance to
> workouts with reduced stress on your body. Resistance band workouts are
> user-friendly, and accessible for beginners. This form of exercise is
> growing more popular among seniors because of the relatively cheap up-front
> costs of materials, which makes resistance band workouts ideal for at-home
> exercise. Additionally, these exercises are ideal for strengthening your
> core, which improves posture, mobility, and balance.
>
> Resistance band workouts for seniors include:
>
> - Leg press
> - Triceps press
> - Lateral raise
> - Bicep curl
> - Band pull apart
>
> 4. Pilates
>
>
>
> Pilates is a popular low-impact form of exercise that was developed a
> century ago. In pilates exercises, breathing, alignment, concentration and
> core strength are emphasized, and typically involves mats, pilates balls,
> and other inflated accessories to help build strength without the stress of
> higher-impact exercises. Pilates has been shown to improve balance, develop
> core strength and increase flexibility in older adults.
>
> Some great pilates exercises for older adults include:
>
> - Mermaid movement
> - Side circles
> - Food slides
> - Step ups
> - Leg circle
>
>
>
> 5. Walking Best as all the above and below acts are embedded in it.
>
>
>
> One of the least stressful and accessible forms of exercise is walking.
> For some seniors, walking is a bigger challenge than others, so distance
> and step goals differ from person to person. For the general population,
> 10,000
> steps per day
> <https://www.silversneakers.com/blog/best-exercise-older-adults/> is
> advised for a healthy lifestyle, but those with difficulty walking or joint
> pain may settle for a smaller number as a goal. A PLOS One study found that
> walking 10,000 steps lowered the ten-year outlook for mortality by 46%.
> Walking promotes a healthy lifestyle, while strengthening muscles, lowering
> your risk of heart disease, stroke, diabetes, and colon cancer
> <https://www.betterhealth.vic.gov.au/health/HealthyLiving/Walking-the-benefits-for-older-people>
> .
>
> Ideas for walking exercises for seniors:
>
> - Find a moderate trail through a park
> - Find a walk-friendly race to train for
> - Walk the perimeter of a familiar building
> - Find an audiobook or a playlist for stimulation during your walk
>
> 6. Body weight workouts
>
>
>
> Muscle loss can be devastating and debilitating for older adults. Around a
> third of seniors live with severe muscle loss
> <https://www.webmd.com/healthy-aging/guide/sarcopenia-with-aging>, which
> can lead to hormone problems, a decrease in the ability to metabolize
> protein, and other problems. Body weight workouts are one of the best ways
> to counteract the effects of muscle atrophy in older adults. One of the key
> benefits of body weight workouts is the affordability. The materials
> required for body weight workouts are minimal; most body weight workouts
> require workout clothes and a mat to soften impact with the floor.
>
> Some great body weight workouts for seniors include:
>
> - Squats to chair
> - Step up
> - Bird dog
> - Lying hip bridges
> - Side lying circles
>
>
>
> 7. Dumbbell strength training
>
>
>
> Strength training has been shown to alleviate the symptoms of diabetes,
> osteoporosis, back pain, and depression, while helping you manage your
> weight. Strength training also contributes to a higher metabolism and
> enhanced glucose control. Dumbbell exercises are some of the best ways for
> seniors to strength train, if they are performed with the proper
> precautions. Dumbbells allow seniors to isolate muscle groups to
> strengthen, while improving balance and flexibility.
>
> Some ideal dumbbell workouts for seniors include:
>
> - Bent-over row
> - Tricep extension
> - Bicep curl
> - Overhead press
> - Front raise
>
> Exercises Seniors Should Avoid
>
> A good percentage of popular mainstream workouts are not ideal for older
> adults. These popular workouts are well-suited for younger adults looking
> to bulk up or shed weight in a hurry, but they may put an unhealthy strain
> on older adults with joint pain, atrophied muscles, posture problems or
> issues with balance.
>
> The following exercises should probably be avoided if you’re over the age
> of 65:
>
> - Squats with dumbbells or weights
> - Bench press
> - Leg press
> - Long-distance running
> - Abdominal crunches
> - Upright row
> - Deadlift
> - High-intensity interval training
> - Rock climbing
> - Power clean
> - xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx
>
>
> On Wed, 24 Feb 2021 at 06:52, HARE RAMA HARE KRISHNA <
> [email protected]> wrote:
>
>> Is it advisable to practice yoga by hernia affected person-if yes what
>> postures should be avoided
>> -vishnu
>>
>> On 12:57am, Wed, Feb 24, 2021 Indian Rediff <[email protected]
>> wrote:
>>
>>> 1) Exercise - walk a lot - make that 10,000 steps a day not at a
>>> leisurely pace, but one where you are sweating after 2,500 steps.
>>> 2) 3 times a week, you need to lift weights to gain upper body strength.
>>> If you cannot lift weights, try doing suryanamaskaram - start with at least
>>> 10 - and work your way to 50 or even 100.
>>>
>>> Sai
>>>
>>> On Tue, Feb 23, 2021 at 10:48 AM Markendeya Yeddanapudi <
>>> [email protected]> wrote:
>>>
>>>> Being old I find my body mass reducing.what am I to do?
>>>> YM
>>>>
>>>> --
>>>> *Mar*
>>>>
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>>>> .
>>>>
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