Senior Fitness –
Desirable And Attainable


senior fitness couple


Senior fitness and the benefits of regular exercise are most important to the people who tend to exercise the least - people over 50, and even more so, people over 60. In fact, it's estimated that more than 90% of retirees in the United States get virtually no meaningful exercise, and that more than 50% are totally sedentary.

Being "out of shape" does not mean that you cannot "get in shape". This is true not only for people in their 50's and 60's, but people in their 90's as well. Almost anyone of any age can participate in some type of physical activity, including people with certain medical conditions. Of course, before starting any exercise program, everyone should have a thorough physical and get the go-ahead from his or her physician.

Exercise can help reduce the risk or postpone the development of arthritis, osteoporosis and heart disease. So, why don't more people over 50 exercise regularly? The excuses range from:

  • feeling too old

  • having a specific medical condition

  • not having enough time

  • feeling out of place



    Small Commitment, Big Payoff

    The American College of Sports Medicine (ACSM) now has senior fitness guidelines specific to weight training for people over 50.Because aerobic activity and strength training are each important for health, the ACSM recommends that able adults do both on a regular basis;

  • 20-60 minutes of aerobic activity is advised 3-5 days a week

  • weight training should be done for 20-30 minutes 2-3 times a week

  • also perform stretching exercises a minimum of 2-3 times a week.



    Seven recommendations

    It is also recommended for seniors to take the following actions to help maintain good senior fitness:

  • Check your blood pressure

  • Keep tabs on cholesterol

  • Know your glucose

  • Don't use tobacco

  • Eat healthy foods

  • Watch your weight

  • Avoid excessive alcohol



    Common Myths And Other Barriers To Senior Fitness

    Many older people believe that exercise is no longer appropriate. Some of the common misconceptions that prompt older people to abandon physical activity include:

  • Older people are frail and physically weak

  • The human body doesn't need as much physical activity as it ages

  • Exercising is hazardous for older people because they may injure themselves

  • Only vigorous and sustained exercise is of any use



    Other factors that may contribute to the lack of physical exercise and senior fitness among people over 50 years of age include:

  • A preference for sedentary activities, such as reading and socializing

  • The relatively high cost of some sports

  • Many sports and activities tend to attract young adults, so older people may feel unwelcome

  • The physical fitness marketplace has failed to include and attract older people



    Some Cautions

    If you experience any of the following symptoms during exercise, stop immediately and rest for 10-15 minutes, and if the symptoms don't subside, contact a doctor:

  • severe shortness of breath

  • coughing, wheezing or difficulty breathing

  • pain, pressure, discomfort or tightness in the chest, especially if it is extending into the neck, jaw, or left arm

  • dizziness, light-headedness or fainting

  • extreme perspiration

  • severe pain, cramps or muscle aches

  • nausea

  • extreme, prolonged exhaustion or fatigue after exercising






    Recommended Resource Sites

    PerformBetter.com This site offers all kinds of exercise and rehab equipment. They have exercise bands, balls, mats, foam rolls, weights, and all kinds of other equipment. If you need any kind of exercise aids, this site is definitely worth looking at




    PowerSystems.com This is another site similar to Perform Better. They have a great variety of exercise equipment that you may find difficult to get at regular stores.




    ActiveForever.com This site has equipment that is more medically based. It may be a good alternative if you're looking for physical therapy equipment or other things that a medical person may have recommended.

    ActiveForever 88x31 banner


    YogaDirect.com As the name implies, this site specializes in equipment used for yoga. They have excellent prices, and sell some very good exercise mats, along with other helpful equipment, books and videos.




    Shoebuy.com I have a lot of trouble finding shoes that fit me right (weird foot problems), but this site often works for me. They not only have very competitive prices and a great variety of shoes, but they offer f.r.e.e shipping and f.r.e.e returns.




    FootSolutions.com This site tends to specialize more in orthotics and other foot aids as well as speialty shoes for people with foot problems.

    Foot Solutions: Better Health Through Your Feet


    This new fat loss program is unlike anything on the market because each user will receive:

  • A customized workout and nutrition plan, tailored specifically for them.

  • Unlimited consulting from all the Fast Track experts with a guaranteed
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  • Daily accountability from their very own trainer and other members in the
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  • Daily video tips, workouts, interviews, and lesson plans.

    Keenfit - Great walking/nordic poles at an excellent price. And some good information about techniques and the benefits of walking with poles.

    Keenfit Walking Poles - Walk Your Path

    Exerstrider - Walking poles from Tom Rutlin. A good site for poles and information about pole/nordic walking. Exerstrider


    50 Athletes Over 50 This is a great new book written by Don McGrath, PhD, in which he interviews 50 people over the age of 50 who have maintained or developed incredible levels of fitness after the age of 50. I had a chance to preview this book before it came out in March. It is truly inspiring. And, it shows what can be done by people of any age if they put their minds to it. The regular price is $29.95, but it is being offered right now for $24.95. Or you can get it for the Kindle for $9.95.



    Buy.com This site really has little to do with fitness or nutrition, but it is one of my favorite sites. They carry everything from electronics to books. Their prices are some of the most competitive on the internet, and they often offer free shipping. If I am looking to buy almost anything, I check them out first. This link is only for US and Canadian buyers.

    Buy.com


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