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by Jeff Minerd, Contributing Writer, MedPage Today 

Examples of effective exercise interventions evaluated in the clinical trials included supervised individual and group exercise classes, physical therapy, functional training, resistance training, and endurance training. The majority of trials, however, included group exercise classes.

Fall Prevention

...continue reading "USPSTF: Exercise Best for Preventing Falls – updated recommendations from the U.S. Preventive Services Task Force (USPSTF)"

SALT LAKE CITY (News4Utah) - By: Rosie Nguyen  Posted: Apr 24, 2018 05:12 PM MDT

Falls from senior citizens can make up to 60 percent of emergency calls in Salt Lake City. Since the Salt Lake City Fire Department launched a fall prevention initiative with other agencies, they've seen the number of emergency calls for falls go down.

Three years ago, the Salt Lake City Fire Department partnered with other fire departments, hospitals, insurance provides, state and county health departments to form the Utah Falls Prevention Coalition (UFPC). The coalition tracks and evaluates falls and risks to educate seniors about safety and fall prevention.

...continue reading "SLC Fire’s fall prevention efforts leads to fewer emergency calls for senior citizens: Good4Utah"

Yoga and Stretching Exercises

Do each stretching exercise 3 to 5 times at each session. Slowly and smoothly stretch into the desired position, as far as possible without pain. Hold the stretch for 10 to 30 seconds. Relax, breathe, then repeat, trying to stretch farther.

2 older women doing a buddy stretch

Buddy Stretch

older woman doing calf stretch

Calf

older man doing hip stretch

Hip

older woman doing standing thigh stretch with a chair

Thigh (Standing)

thigh exercise on the floor

Thigh (Floor)

older woman doing a back of leg stretch on a bench

Back of Leg

woman doing back of leg stretch on the floor

Back of Leg (Floor)

older woman doing ankle stretch

Ankle

older woman doing back exercise in a chair

Back 2

older man doing a back stretch

Back 1

older woman doing a chest stretch

Chest

older woman doing a shoulder and upper arm stretch with towel

Shoulder and Upper Arm

older man doing a shoulder stretch

Shoulder

woman doing a next stretch

Neck

older woman getting up from the floor

Getting Up from the Floor

woman getting down on the floor

Getting Down on the Floor

Icon: Safety

SAFETY

If you’ve had hip or back surgery, talk with your doctor before doing lower-back flexibility exercises.

Progressing

As you become more flexible, try reaching farther in each exercise. But don’t go so far that it hurts.

Upper Body Exercises and Lower Body Exercises

Try to do strength exercises for all of your major muscle groups on 2 or more days per week for 30-minute sessions each, but don’t exercise the same muscle group on any 2 days in a row.

woman doing seated row with band

Seated Row with Resistance Band

woman doing chair dips

Chair Dip

arm curl with resistance bands

Arm Curl with Resistance Band

man doing wall push ups

Wall Push-Up

arm curl

Arm Curl

woman doing side arm raise

Side Arm Raise

man doing front arm raise

Front Arm Raise

woman doing overhead arm raise

Overhead Arm Raise

wrist curl

Wrist Curl

Hand holding a tennis ball

Hand Grip

woman doing stages of elbow extension

Elbow Extension

woman doing toe stand exercise

Toe Stand

man doing stages of chair stand exercise

Chair Stand

woman doing leg straightening exercise

Leg Straightening

man doing knee curl

Knee Curl

woman doing side leg raise

Side Leg Raise

man doing back leg raise

Back Leg Raise

Icon: Safety

SAFETY

Don’t hold your breath during strength exercises. Holding your breath while straining can cause changes in blood pressure. Breathe in slowly through your nose and breathe out slowly through your mouth.

Progressing

Gradually increase the amount of weight you use to build strength. Start out with a weight you can lift only 8 times. Use that weight until you can lift it easily 10 to 15 times. When you can do 2 sets of 10 to 15 repetitions easily, add more weight so that, again, you can lift it only 8 times. Repeat until you reach your goal.

Endurance, or aerobic, activities increase your breathing and heart rate.

illustration of people walking or rolling

Walking or Rolling

woman gardening

Around the House

man bicycling

Outdoor Activities

women doing water aerobics

Indoor Activities

older adults playing seated volleyball

Sports

Icon: Safety

SAFETY

Do a little light activity to warm up and cool down before and after your endurance activities.

Progressing

When you’re ready to do more, build up the amount of time you spend doing endurance activities first, then build up the difficulty of your activities. For example, gradually increase your time to 30 minutes over several days to weeks by walking longer distances. Then walk more briskly or up steeper hills.

There are a lot of ways to get the physical activity you need!

If you're thinking, "How can I meet the guidelines each week?" don't worry. You'll be surprised by the variety of activities you have to choose from. To meet the guidelines for aerobic activity, basically anything counts, as long as it's done at a moderate- or vigorous-intensity for at least 10 minutes at a time.

For more help with getting started, watch this video:
Aerobic activity - what counts? video

Windows Media Player, 8:25

Stick With It

By picking physical activities you enjoy and that match your abilities, it will help ensure that you stick with them. If you're not sure where to start, here are some examples.

...continue reading "Adding Physical Activity to Your Life – Center for Disease Control and Prevention"

Physical Activity: A Prescription for Health

Results for Older Adults include:

  • Reduced incidents of falls
  • Reduced incidents of fall related injuries
  • Improved physical function in adults with or without frailty
  • lower risk of mortality
  • lower cardiovascular incidence and mortality
  • lower incidence of hypertension
  • lower incidence of type 3 diabetes
  • lower incidence of bladder, breast, colon, endometrium, esophagus, kidney, stomach and lung cancers.
  • Reduced risk of dementia
  • Improved cognitive function
  • Improved quality of life
  • Improved sleep
  • Reduced feelings of anxiety and depression
  • Reduced risk of excessive weight gain
  • Weight loss

...continue reading "THE POWER OF PHYSICAL ACTIVITY: Exercise is Medicine from the American College of Sports Medicine"

Whether you’re traveling for business or pleasure, you can stick to your exercise routine when you’re on the road.

It may be easier to be active when you’re on vacation, but even on a business trip, it’s possible to squeeze in 30 minutes of physical activity some time during the day.

With a little planning, it can be easy to stay fit when you travel:

older man holding hand weights

...continue reading "Go4Life: Exercise Tips for Travelers from the National Institute on Aging"

At times, almost everyone can use a personal cheerleader for encouragement, inspiration, and even celebration when they successfully meet their goal. Cheering on a friend or family member who wants to be more physically active can be a great way to show your support—and it’s easy to do.

Here are a few tips.

Two women walking and smiling

...continue reading "Go4Life: Give Me an A for Activity! Motivating Others To Be Physically Active."

Research has shown that the benefits of exercise go beyond just physical wellbeing. Exercise helps support emotional and mental health. So next time you’re feeling down, anxious, or stressed, try to get up and start moving!

Physical activity can help:

  • Reduce feelings of depression and stress, while improving your mood and overall emotional well-being.
  • Increase your energy level.
  • Improve sleep.
  • Empower you to feel more in control.

...continue reading "Go4Life: Feel Down? Get Up—Emotional Benefits of Exercise from the National Institute on Aging"