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.
SALT LAKE CITY (News4Utah) - 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.
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.
If you’ve had hip or back surgery, talk with your doctor before doing lower-back flexibility exercises.
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.
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.
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.
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:
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.
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
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:
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.
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.