Friday, October 12, 2007


You’ve heard this all your life: Exercise is good for you. But believe that it’s too late for you to start. The American Council on Exercise (ACE) says it’s never too late to reap the benefits of exercise even if you have never exercised a single day in your life.

Ask yourself these questions. Can I perform my daily tasks without feeling fatigue or joint pains? Am I keeping myself in good condition? I am confident that every man and women would want to stay fit and strong and also functional to day to day activities for as long as possible. This simply doesn’t have to be a wish or thinking.

The myth: “As we grow older we get much weaker and suffer more aches and pains.”

We have been told that as part of aging process we gain fat and loose muscles. The fact is that many of symptoms of aches and pains, loss of muscles are signs of inactivity, we don’t use our muscles. Muscle weakness, loss of bone and slow metabolism are changes that accompany aging but are not solely cause by it. It is possible to slow and possibly reverse these symptoms of aging by increasing strength and flexibility, turn your wishful thinking to a reality.

The primary weapon against aging is resistance training; more and more fitness professionals recommend resistance training for health reasons for both men and women. Declines in muscle mass, bone density and metabolism can be minimized by resistance training.

Let’s take a look at exercise consideration for seniors

Aerobic exercise consideration
Frequency: 3 times weekly
Intensity: Resting Heart Rate + 20bpm (for safety increase duration not intensity)
Time: 20 to 30 minutes
Type: Continuous or interval training. Low impact aerobic (designed for mixed ability), walking, swimming or cycling

Resistance Training Consideration
Frequency: At least 2 time weekly
Intensity: Should comfortably perform 15 reps with resistance used. Do not work for failure
● At least 1 set per exercise, 8-10 exercises
● Complete a total body workout within 20 to 30 minutes
Type: All major muscle groups with compound exercise using free weight and machines.

Flexibility Training Consideration
Frequency: After every workout, minimum 2-3 times weekly
Intensity: Slow movements to a point of very mild discomfort
● 10 – 12 seconds hold on every stretch
● 3 – 4 repetition for each stretch
Type: All major muscle groups

If you are 35 or above it is recommended to do a medical check up before starting any exercise program.

Resistance training is critical for combating weakness and disability, for increasing strength and mobility, for staying active an self sufficient. You don’t have to decline with age! If you want to stay fit, strong, functional and physically independent as you age, exercise is your choice.

There isn’t another investment that pays off as well.
Wishing all readers a Happy Eid Ul Fithr, may Allah bless you all with happiness and joy.

1 comment:

angagandu said...

can u make it more detailed ....