Yoga is a healthy practice of mind and body that helps you defy age! From a 5-year-old child to a 95-year-old man, anyone can do yoga and benefit from its effects. While yoga is beneficial for people of all age groups, it offers a distinct set of advantages to older adults. If you are a senior in assisted living, performing yoga daily can help you stay healthy and age gracefully.
October 05, 2018 in: Senior Fitness,
The natural process of aging can bring with it health complications. The body becomes more vulnerable to heart and kidney diseases and your bones become less dense. But a good diet and regular exercise will help you in your old age. If you don’t take care of your body when you’re young, your dotage is going to be unwelcoming.
However, even if you eat and live responsibly, you still can’t avoid the pangs of old age. Feeling sharp pains in the back or legs are common occurrences. Hence, the key to a smooth transition into this period of life is to adopt a healthy lifestyle now.
August 27, 2018 in: Senior Fitness,
As you age, it is harder for the body to retain the same level of energy. Even walking can be painful because your joints aren’t as strong as they used to be. As a result, your mobility decreases, this increases your chances of falling, and you spend a lot of your time sitting on the couch with the television on. Not only is a sedentary lifestyle boring, but it’s bad for your health.
July 03, 2018 in: Senior Fitness,
Your hips are one of the most important joints in your body. They allow for the movement of your lower limbs, but they also stabilize your upper body and keep you from falling over.
But with too many years at a desk, too much time sitting on the couch or too little activity, your hips can become stiff and limit your mobility. When this happens it is harder to walk comfortably or negotiate obstacles like stairs, making falls more likely.
For these reasons, it is essential to keep your hips flexible and healthy.
Having an active lifestyle involves exercising regularly and it’s even more important when you’re a senior. Starting early and continuing the lifestyle into our golden years can have a significant impact on our overall quality of living and our health.
Unless our lifestyles are healthy and we exercise routinely, we cannot live a comfortable life as we age. Even if you didn’t start early there are still some exercises that you can do to improve your health and strengthen your hips while increasing flexibility as a senior.
These exercises can increase flexibility and strengthen your hip muscles and buttocks. They’re easy to do, as well. All you need is a strong chair that won’t move, while supporting your weight as you do the extensions.
Just stand behind the chair and grab onto it for support. Keep both legs straight to the best of your ability and slowly move your left leg backward while holding the chair for added support. Maintain posture.
Return the left leg to its original position. You should feel the pressure in your glutes which means it’s strengthening those muscles. Repeat 10 times with each leg. It’s important that your core muscles (such as your stomach) are tightened and your hips are firm and not loose. Also remember not to arch your back.
Here’s another exercise that you’ll need a similar chair for. Use a four-legged chair that doesn’t swivel and will support your weight. The Side Raise will allow you to get stronger and more flexible side hip muscles that will help with endurance.
There’s some extra good news for those seniors with hip pain. This exercise allows you to stand for greater time and reduce hip pain.
The exercise starts by standing with a straight back and legs while keeping your hands on the chair for support. Slowly raise the right leg to the side to the point where you’re comfortable. Stop when it starts to get painful. Get back to the starting point and repeat with each leg 10 times.
These two exercises are just starting points for your hip strengthening and flexibility journey. Exercises such as these will allow you to have a better quality of life as a senior, overcoming your hip ailments and problems, while getting better balance.
Listen to your body, however, and rest to keep from painful injuries and overexertion. For more information, contact The Palazzo.
Growing older means you have to pay extra attention to your health. While eating healthy and exercising can maintain your weight and physical health, yoga and meditation can keep your brain sharp and active in old age.
This article is all about how senior citizens can benefit from yoga. We’ll also guide you through some safety tips to ensure that you practice safe yoga.
May 30, 2018 in: Senior Fitness,
Everyone envisions their post-retirement life differently. Nevertheless, the cost of retiring after 65 is the principal concern in every retirement plan. What type of lifestyle do you want after retirement? How long will you live? These and other similar questions can help you determine the amount of money you will need to have in your account for post-retirement life.
It is easy to figure out that you will need to calculate the amount of money you will spend every post-retirement year and then multiply it by the number of years till 90. Also, take into account the taxes you are going to pay on your retirement income.
A good way to estimate your post-retirement expenditure is to consider your existing take-home pay and then add and subtract the expenses according to your retirement needs. For instance, post-retirement you will be spending less on your daily commutes and dry-cleaning. On the other hand, you must take into account the increased frequency of medical visits and other unforeseen non-recurrent expenses.
It is imperative to calculate the amount of guaranteed retirement income. Social Security, pensions, and different annuity programs can be guaranteed retirement income sources.
Compare this income amount to what you have estimated as your post-retirement expenses. If you live until 90, then by the age of 85, half of your estimated retirement expense should be covered with guaranteed retirement income. If you are planning for 90 years of age, then consider other possible income sources.
your annual retirement income from the annual estimated retirement expenses. The resulting value is the amount of money you will need to withdraw from your accounts, estate, or investments.
For instance, if your expected annual retirement expenses are $70,000 and guaranteed retirement income is $45,000, then you will need to add $25,000 from your savings and profits to offset this difference. By multiplying this amount of difference with the remaining years, you can have a good idea about the savings you should start making for your retirement phase.
There are three variables that you should use to make worst and best-case scenarios to determine the amount of money you will need to retire.
Worst-case scenario: Higher rate of inflation, above average life expectancy and below average return on investments.
Best-case scenario: Low rate of inflation, average life expectancy and above average rate of returns.
You can get the help of experts to estimate how best and the worst-case scenario will affect the amount of money you need to retire. All the above-discussed steps, if properly executed, will help you in determining the amount of money you will need to retire.
Flexibility has to be one characteristic about our bodies which we seem to ignore the most!
Not that we do it intentionally, it just happens to be an aspect most of us just do not seem to think about too much, until our body starts to lose some of it. As we grow older, the muscles and joints in our body start to lose this flexibility and become very stiff. The older you are the more stiff they get and the more painful they become for us too.
Your range of mobility becomes pretty limited too.
Unless we do something about it!
The best way to keep your body nice and flexible is to stay active. A regular workout regime benefits the body in a number of ways; improved flexibility is one of them.
Many seniors erroneously assume that since they did not start exercising earlier, it would make very little difference if they started now.
That couldn’t be farther away from the truth! No matter what age you are at, remaining physically active is always, always recommended. So if you too are in pain because of stiff joints and muscles, it is not too late for you to start exercising. Exercises for improving flexibility primarily involve stretching of various muscles in the body, so they are pretty simple to do.
So with that in mind here are some simple stretching exercises that seniors can practice easily for improving their mobility.
With your feet planted firmly on the ground, raise your arms to the sky as if you are reaching for it. Hold the pose, you should feel a nice, relaxing stretch in the upper arms and shoulder area. Remain in the pose for at least a minute and then lower them down. Repeat at least thrice.
If your neck feels too stiff, a simple exercise to help loosen the muscles is to do some neck rolls. You can do this while standing or sitting, whichever way you are more comfortable with. All you have to do is to lean your head towards the left side and start making an imaginary circle in a manner that when you reach the front, your chin should either touch your chest or be very close to it and then complete the circle. Make at least 2 circles like this in clockwise direction and then anti-clockwise direction.
Another simple flexibility exercise for seniors looking to loosen their leg muscles is just bend from their torso to the front, aiming to touch their toes. Be slow and repeat it as many times as you like.
These are the 3 simple exercises that seniors can do to improve their body’s flexibility. Are you looking for a senior community for your beloved senior at home? Palazzo Senior Living Community Phoenix, AZ, is an excellent option to consider. From the state of the art infrastructure to their extremely competent staff, Palazzo Senior Living Community Phoenix, AZ, takes care of all their elderly clients exceptionally well.
More often than not, people correlate weight lifting with an activity that is just meant for the younger, more energetic folks.
However, research suggests that even seniors who follow a weight lifting routine consistently may also benefit immensely from it. One of the biggest advantages seniors reap from lifting weights regularly is healthy bones. We know how osteoporosis is such a common complaint in old age, but if you are a fan of lifting weights, you can actually enjoy healthier bones for so much longer!
And that is just one benefit that you get from weightlifting. A healthier heart, a good sleep, improved flexibility and more---all can be reaped as benefits of lifting weights regularly. All you need to keep in mind as a senior is to keep your weight lifting sessions moderate. Do not overdo them because that is going to just put a lot of stress on your body.
Another tip that we suggest for seniors looking into weightlifting is using their own body’s weight as to lift rather than a pair of dumbbells. Let’s look at some easy weight lifting exercises for seniors:
1: Arm Raises:
A very simple exercise to do is arm raises. This is a great move for your upper and lower back muscles. All you have to do is to lie down with your knees bent. Lift your arm to an upright position and then slowly lower it down. Repeat on the other arm, that’s one rep. If you like, you can add a 1 pound weight in each arm otherwise just repeat the exercise without the weights 8 times.
2: Leg Extension:
To begin this exercise, get on your hands and knees. Make sure to place a yoga mat underneath so that you are comfortably positioned throughout this move. All you have to do is to take one leg and extend it all the way back till you feel a nice comfortable stretch. Repeat the same on the other leg, that’s one rep.
Now, do at least 10 reps of these! Leg extensions are great for removing lower back and hip pain.
3: Sit Backs:
Want to tone up your abdominal muscles? The sit backs are perfect for that. Begin with sitting on the floor with your knees bent in front of you. Cross your arms over your chest. Slowly lean back as comfortably as you can but don’t go down too low. Hold the position and then come back to the starting position.
Repeat 10 times.
So there you have it! 3 simple weight lifting exercises that seniors can do easily!
Finding a good senior community for your beloved senior is not an easy task. Palazzo Senior Living Community Phoenix, AZ takes good care of its senior clients and is exceptionally competent in their line of work, so you can look into that.
Palazzo Senior Living Community Phoenix, AZ provides all the much-needed amenities which accommodate seniors perfectly.