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

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.

The Chin Tuck is a great exercise for osteoporosis.

Chin Tuck -

• While seated, look straight ahead.
• Pull your chin in toward your neck, but keep looking straight ahead; don’t let your head bend forward.
• Push your hands down on your thighs to help straighten your back.

Hold this position for a few seconds. You’ll feel a stretch in the back of your neck. Repeat this exercise five times.

FIT Seniors Class in Santa Ana

Every Tuesday and Thursday
Time: 11:30 am - 12:30 pm
Location:
First Congregational Church
2555 Santiago Park
Santa Ana, CA 92706

Please Note: Be sure to consult with your physician before beginning an exercise program

According to a recent study,seniors who perform simple ankle and foot exercises a few times per week can noticeably improve their strength and balance.

Researchers at the University of Porto, Portugal, divided 48 facility-dwelling seniors into a control group and an exercise group. The exercise group performed a series of simple ankle and foot flexing exercises in 15-minute sessions three times a week for six weeks. At the end of the trial, researchers tested the two groups and found a marked improvement in the exercise group’s mobility and balance. The control group, on the other hand, showed no significant increases in strength, flexibility or mobility.

Calves Stretch

This is a great exercise to do anytime! I always recommend this exercise as an everyday exercise to all my clients.

Begin by extending your leg from the knee and flex the ankle. Point the toes toward the knee and feel the calf muscle stretching. Repeat 4 times on each leg, alternating legs. This exercise will help avoid cramping in the lower leg.