(continued from previous blog post)
Before you get
started:
· Be sure to check with your physician before
beginning any kind of exercise program or physical activity.
· None of the exercises you do should cause
pain. The range within which
you move your arms and legs should never hurt.
· With the decline of balance, falling is a
major issue. According to the U.S.
Centers for Disease Control and Prevention (CDC), one of every three Americans
over the age of 65 falls each year, and among individuals 65-84, falls account
for 87% of all fractures and are the second leading cause of spinal cord and
brain injury. Exercise does reduce the risk of falling but perhaps have a
spotter while doing any exercises that might cause you to lose your balance.[1][]
· What the difference between muscle soreness
and sore joints? Muscle soreness lasting up to a few days and
slight fatigue are normal after muscle-building exercises, but exhaustion, sore
joints, and unpleasant muscle pulling aren't. The latter symptoms mean you are
overdoing it.
How to get started?
· Research. Your reading this blog post and that’s a good start but research
more than one site and find more qualified sources. I’ve already got you start
but still research some more on your own.
· Start a weekly plan. Make sure to document your progression.
Write down the days and the time span of the activities by the types of
activities you do.
· Be realistic. You’re not trying to become a bodybuilder and
exercise wont reverse your clock so don’t over exert yourself by pretending
your more capable then you are.
· Warm up first. Before you start any exercise make sure you warm
up your muscles first. Light walking or stretches work.
· Start slowly and build up gradually. Start off with walking for five minutes or doing
some light stretches.
Still not convinced
exercise is for you? Then ask yourself this do you want to be the guy who can
offer your arm and support to all the charming gals around you or be the guy in
need of a push in his wheel chair?
Bibliography
" akulilo." akulilo. N.p., n.d. Web. 7 Dec. 2012.
<http://akulilo.wordpress.com/>. [1]
Centers for Disease
Control and Prevention and the American College of Sports Medicine.
"Guideline Summary ." National Guideline
Clearinghouse . American Heart
Association, Inc. (AHA), 12 Feb. 2008. Web. 6 Dec. 2012.
<guidelines.gov/content.aspx?id=11691>.[2]
Centers for Disease
Control and Prevention. "FASTSTATS - Older Persons Health." Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, 2
Nov. 2012. Web. 7 Dec. 2012.
<http://www.cdc.gov/nchs/fastats/older_americans.htm>.[3]
Corbin, David E. , and
Josie Metal-Corbin. "Exercises for Older Adults." UNO - University of Nebraska at Omaha. Eddie Bowers Publishing Company, n.d. Web. 7
Dec. 2012. <http://www.unomaha.edu/~healthed/HNS.htm>.[4]
Dutta, Chanda , Marcia
Ory, David Buchner, Marie Elaine Cress, William Evans, Maria Fiatarone Singh,
Alan Jette, Thomas R. Prohaska, and Anita Stewart. "Table of
Contents." NASA's Space Biology
Outreach Program - Web of Life. The National Institute on Aging and part of the National
Institutes of Health, n.d. Web. 7 Dec. 2012.
<http://weboflife.ksc.nasa.gov/exerciseandaging/toc.html>.[5]
GmaGoldie. "Swim
Fitness | Swimming | Water Aerobics | Biondi Torres and More." GmaGoldie on HubPages. N.p., n.d. Web. 7 Dec. 2012.
<http://gmagoldie.hubpages.com/hub/Swim-Fitness>.[6]
E, MV. "Old and on
the Go." Old and on the Go. MVE, 7 Dec. 2012. Web. 7 Dec. 2012.
<http://oldandonthego.blogspot.com/>.
Elsawy, Bassem, and Kim
Higgins. "Exercise in Older Adults - January 1, 2010 - American Family
Physician." Home Page -- AAFP. he American Academy of Family Physicians, 1
Jan. 2010. Web. 7 Dec. 2012.
<http://www.aafp.org/afp/2010/0101/p60.html>.[7]
Elsawy, Bassem, and Kim
Higgins. "Physical Activity Guidelines for Older Adults - January 1, 2010
- American Family Physician." Home Page -- AAFP. the American Academy of Family Physicians, 1 Jan. 2010. Web. 7
Dec. 2012. <http://www.aafp.org/afp/2010/0101/p55.html>.[9]
McNeaely, Ed.
"Training to Improve Bone Density in Adults: A Review and Recommendations
| The Sport Journal." volume 15 | The Sport
Journal. The United States
Sports Acaday, 6 Dec. 2012. Web. 7 Dec. 2012.
<http://www.thesportjournal.org/article/training-improve-bone-density-adults-review-and-recommendations>.[10]
Weil, Richard .
"Senior Exercise." MedicineNet.com. MedicineNet, Inc, n.d. Web. 6 Dec. 2012.
<www.medicinenet.com/senior_exercise/article.htm>.[11]
Willoughby, Darryn S. .
"Resistance Training and the Older Adult." ACSM CURRENT COMMENT. American College of Sports Medicine, n.d. Web.
6 Dec. 2012.
<www.acsm.org/docs/current-comments/resistancetrainingandtheoa.pdf>.[12]
Guest Blog post courtesy of MVE, OldandOntheGo.blogspot
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