Endurance Routines And Senior Balance Exercises
Senior Balance Exercises For Endurance Activities
By Suzanne Stoke, Physical Therapist @ Exercise For Balance via www.exerciseforbalance.com
Being physically active is important for a good quality of life in later years, which can be enhanced with participating in senior balance exercises. Please see http://www.exerciseforbalance.com/buy-now Participating in endurance exercises is essential to help older adults stay active and healthy as they age. Endurance exercises are activities — walking, jogging, swimming, raking, sweeping, dancing, playing tennis — that increase your heart rate and breathing for an extended period of time. Endurance activities will make it easier for you to walk farther, faster, or uphill. Endurance events also should make everyday activities such as gardening, shopping, or playing a sport easier. For aging individuals, medical providers such as doctors, physical therapists and occupational therapists recommend that you build up your endurance gradually. If you haven’t been active for a long time, it’s especially important to work your way up over time. It may take a while to go from a longstanding inactive lifestyle to doing some basic activities. For example, start out with 5 or 10 minutes at a time, and then build up to at least 30 minutes of moderate-intensity endurance activity. Doing less than 10 minutes at a time won’t give you the desired heart and lung benefits. Try to build up to at least 30 minutes of moderate-intensity endurance activity on most or all days of the week. Every day is best. Remember, though, that these are goals, not rules. Some people will be able to do more. Others, however, may not be able to exercise for 30 minutes at a time. It’s important to set realistic goals based on your own health and abilities. Furthermore, it is essential to add senior balance exercises to your endurance routines in order to establish adequate stability and limit the possibility of a fall.
Senior Balance Exercises For Greater Endurance
By adding senior balance exercises to your endurance routines, you will be able to workout safely, without the fear of falling. One example of equilibrium routines that help with dynamic balance is tandem walking where you walk along a line in a heel to toe fashion. By performing tandem walking on a daily basis, you will develop strong balance reactions at your feet and ankles, making you more steady on your feet. With this increased stability, you can progress to walking outside on trails or in parks with an emphasis on counting your steps. Step counters can help you keep track of your endurance activity, set goals, and measure progress. Most inactive people get fewer than 5,000 steps a day, and some very inactive people get only 2,000 steps a day. Once you have measured your steps in a day, try to follow these tips to advance your endurance activities:
- Fewer than 5,000 steps a day, gradually try to add 3,000 to 4,000 more steps a day.
- About 8,000 steps a day, you’re probably meeting the recommended activity target.
- 10,000 or more steps a day, you can be confident that you’re getting an adequate amount of endurance activity.
- 10,000 steps a day comfortably, try for 15,000 steps a day, which would put you in the high-activity group. As you add steps, maximize your safety by rehearsing senior balance exercise with the Exercise For Balance DVD.
Build up your endurance by getting started on a course of the best balance exercises with the Exercise For Balance DVD. The healthcare provider recommended Exercise For Balance DVD is a high quality instructional DVD to use at home or in a group setting. The easy to understand and simple to follow Exercise For Balance DVD includes a step by step series of the latest balance and strength exercises necessary to optimize senior fitness and to carry out basic daily activities like shopping, doing laundry, walking, standing, cleaning house, stair climbing or to advance to more difficult pursuits like skiing, dancing, playing golf and hiking. In the comprehensive Exercise For Balance DVD, you will learn how to improve stability, how to apply steadiness techniques and how to safely execute balance routines from a qualified balance specialist — licensed Physical Therapist—who has worked with balance and dizziness disorders for over 25 years. Get your copy of the Exercise For Balance DVD by clicking on the BUY NOW button
Stay active by starting balance exercises today with the Exercise For Balance DVD to improve balance and prevent falls.
For more information see http://www.mayoclinic.com/health-information/
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