FOR BREAKING NEWS VISIT WWW.QNS.COM NOVEMBER 22, 2018 • SENIOR LIVING • THE QUEENS COURIER 33
senior living
Three workouts everyone over 60 needs
You want to live the healthiest life possible
and you realize that to do so, you
can’t rely on the same old exercise routine.
You need to change it up and adjust
your plans as you grow older. It may seem
daunting, but the good news is that staying
fi t can be easier than you think.
“Many older adults know their fi tness
routines have to change as they
age because of injuries, chronic aches
and pains, or even shift s in the exercises
they enjoy,” says Julie Logue,
SilverSneakers(R) training manager for
Tivity Health. “Th at’s why fi nding the
right health plan during Medicare’s open
enrollment period is so important. It’s
especially valuable to fi nd a health plan
that includes SilverSneakers, which is the
nation’s leading fi tness program designed
exclusively for older adults. It’s much easier
to be consistent with exercise when
you fi nd a program you love.”
If you are an older adult who likes yoga,
strength training or aerobic exercise - or
if you are considering such a regimen -
Logue suggests a few ways to switch up
your routine, so you can continue living a
healthy, active lifestyle.
Finding peace with
your yoga routine
Yoga is popular with fi tness enthusiasts
of all ages, and for older adults, practicing
yoga can improve balance, fl exibility,
mental focus, core strength and breathing
effi ciency. It can also be a wonderful
stress reliever.
If you are new to the practice of yoga,
or if you feel unsure or unstable during
any class, consider using a wall or chair
to aid you in your balance for certain
poses. Make sure to protect your joints by
moving gently into stretches and poses,
never forcing your body into any posture.
You can regulate your blood pressure
with even, continuous breathing.
Additionally, be aware that inversions,
those poses that place your head below
your heart, can cause changes in blood
pressure. Finally, while yoga can certainly
be practiced alone, taking a class through
SilverSneakers is a great way to bond
with others during your workout and get
expert guidance from a trained instructor.
Stepping up your strength
Building muscle mass is a key benefi t
of strength training, but for older adults
there are additional benefi ts. Strength
training, sometimes called resistance
training, supports bone health and aids in
the prevention of osteoporosis, improves
your balance and supports a healthy
weight. Regular strength training also can
make everyday activities easier.
Th e Centers for Disease Control and
Prevention (CDC) recommends that
adults of age 65 and older, who are generally
fi t with no limiting health conditions,
should do resistance training exercise on
two or more days a week, focusing on all
major muscle groups. When beginning
an exercise program, the best practice is
to start with lighter weights, performing
one to two sets of each exercise with 10 to
15 repetitions in each set.
To continue to benefi t from strength
training safely, increase your resistance
slowly, always using proper technique to
avoid strains and other injuries. You can
manage your blood pressure by exhaling
during the most challenging part of each
exercise. Choosing to work out with a
partner or coach can help keep you motivated
and make you more aware of your
form and alignment, keeping you safer
during your workout. Finally, take a break.
Allowing a day between strength training
workouts helps your muscles recover
so you come back to your next routine
even stronger. Download the new
SilverSneakers GO(TM) app and discover
programs to fi t your personal activity level.
Keeping the cardio
Whether it’s dance or another calorie
burning cardio exercise like cycling
or walking, getting your body moving is a
fun and healthy way to improve your lifestyle.
Cardio exercise has also been shown
to improve your coordination, agility and
reaction time, as well as help you manage
your blood pressure and improve
cognitive function. Plus, it’s just fl at-out
fun, especially if you enroll in a class as a
SilverSneakers member.
To keep your cardio routine interesting
and eff ective, pay attention to the impact
that some types of exercise can have on
your joints. Walking, cycling and water
exercise are all effi cient ways to get a
great workout while being gentle on your
joints. And, with social isolation aff ecting
as many as 43 percent of older adults, asking
a friend to join you is a great way to
stay motivated, connect with others and
enjoy life.
Don’t delay in improving
your healthy lifestyle today
Improvements to your regular exercise
routine will support you in your goal of
living a healthy life, but you can take the
next step with the support of a program
that includes classes, digital tools and
workouts designed with seniors in mind.
Medicare open enrollment takes place
from Oct. 15 to Dec. 7, so as you review
your plan options, look for a health plan
that off ers SilverSneakers. Members have
access to more than 15,000 fi tness locations
and community organizations
across the country, so don’t delay. No
matter where you live, a better, healthier
you is waiting to be discovered.
To learn more about SilverSneakers,
visit www.silversneakers.com.
Courtesy BPT
/www.silversneakers.com
