According to the results of a randomized, single-blinded, controlled trial reported in the January 25 issue of Archives of Internal Medicine, an exercise program vs a general wellness intervention in older women may improve bone mineral density (BMD) and reduce fall risk, but not cardiovascular disease risk.

From May 1, 2005, through July 31, 2008, a total of 246 women 65 years or older who were living independently in the area of Erlangen-Nuremberg, Germany, were recruited and randomly assigned 1:1 to an 18-month exercise program (exercise group) or to a wellness program (control group). The exercise intervention consisted of a multipurpose exercise program emphasizing exercise intensity, whereas the control intervention emphasized well-being with a low-intensity, low-frequency program. Study endpoints included BMD, the number of falls, Framingham-based 10-year CHD risk, and direct healthcare costs.

Leg Exercises

Ankle Exercise for Seniors

Aa easy seated ankle exercise is the circle. Lift one leg slightly and rotate your ankle in a full circle five times, then reverse and rotate it in the opposite direction five times. Switch and repeat with the other ankle.

I always start my stretches with the exercise. If you are new to working out, this is a must to start off your routine!

These are a few of my favorite leg exercises for seniors.  If you are just beginning a new exercise program start out with 1 set doing 8-10 repetitions. You will want to increase to 2 set of 15 as you get stronger and used to the exercise. As always, be sure to consult your physician before beginning a new program!!

Half Squats

Slowly bend your knees slightly, then straighten. Keep your feet flat on the floor. If you have knee pain, avoid doing this exercise or bend more shallowly.
 
Heel Lifts

A great way to fight off the flu is to eat! Of course, you must choose the right foods to help boost your immune system. Try eating more fruits, vegetables, whole grains and low-fat dairy to help fight off the flu. Try a variety of these foods to get the essential nutrients you need for good health.

Snack on walnuts, pecans or other tree nuts to get a boost to your immune system.They are loaded with vitamin E, which can help ward off viruses and reduce your chances of developing the flu.

Motivation to keep moving

Starting an exercise program is just the first step. Here are some tips for sticking with a new routine or reinvigorating a tired workout:

• Set some goals. It’s always a good idea to begin or modify a workout program with a goal in mind. If your primary goal is to reduce stress in your life and recharge your batteries, your specific goals might include committing to walking during your lunch hour three times a week or, if needed, finding a baby sitter to watch your children so that you can slip away to attend a spinning class.

Snack on almonds and blueberries instead of a candy bar. As they lower blood sugar, healthy snacks can improve cognition. In this case, the omega-3s in the almonds and the antioxidants in the blueberries can keep your brain functioning correctly.

The number of Americans with diabetes will nearly double over the next 25 years, while the cost of care will almost triple, as patients live longer and develop more of the disease’s long-term complications, a new analysis said.

The projections estimate that the population will rise to 44.1 million in 2034, from 23.7 million now, with medical spending increasing to $336 billion from $113 billion. The calculations were published in the December issue of the journal Diabetes Care.

One of the best ways to reduce stress is to exercise!! Exercise increases your overall health and your sense of well-being, which puts more pep in your steps every day. But exercise also has some direct stress-busting benefits.

Exercise pumps up your endorphins. Physical activity helps to boost the production of your brain’s feel-good neurotransmitters, called endorphins.

Exercise also improves your mood. Regular exercise can increase self-confidence and lower the symptoms associated with mild depression and anxiety. This can ease your stress levels and give you a sense of command over your body and your life.

Chest stretch

To flatten your upper back and stretch your chest:

With both of your feet flat on the floor, sit tall in a chair with your hands resting behind your neck. Inhale while gently moving your elbows backward. Hold the position for a few seconds, breathing normally, before returning to the starting position. Repeat five to 10 times.

Make a fist

Start with your fingers spread apart and straight up. Make a loose, gentle fist and wrap your thumb around the outside of your fingers. Moving slowly and smoothly, return to the starting position. Repeat. Perform this exercise with both hands.