If you are over 60 years old, you probably have the idea that transitioning from middle age to “senior citizen” status means slowing down. Well guess what, you’re wrong! There are tons of exercises that can help strengthen your bones and help ease aches and pains.
Beginning with yoga practices as an older adult can be extremely intimidating, especially if you’re out of shape or are working with health conditions. Yoga can have a number of benefits for people over the age of 50, ranging from healthy bones, anxiety relief and lowering stress levels.
The gentle stretching of yoga poses are known to go a long way in helping you develop greater flexibility, which can ensure that you maintain a good range ofmotion as you grow older. Having a limited range of motion naturally declines as the body ages, making older adults predisposed to falls and making it more difficult for them to complete their daily tasks and activities.
Certain yoga postures can also help ease hormonal fluctuations of menopause. Poses like The Bridge, Seated Forward Bend and the Plow, relieve uncomfortable symptoms of menopause, from hot flashes to anxiety to painful menstruation. Yoga is also safe for those with osteoporosis and is effective in preventing and slowing bone density loss.
Generally, taking quiet time for yourself through yoga on a daily or weekly basis can help relieve stress, keep you centered and energized. With that being said…I think its time to invest in yoga mat!
Power-walking is another great exercise that will not only help melt away the pounds, but help tone your body and leave you on an emotional high. Being that walking is a weight-bearing exercise, it also helps prevent the bone disease osteoporosis just like yoga. But, best of all walking makes you feel good about yourself. Fitness author, Lucky Knight says that for people suffering from depression, walking three to four times a week for 30 minutes has been shown to enhance their mood.
Lastly, many seniors fear the treadmill for many reasons and because of this they hold onto the treadmill while exercising. But, being over 60 is more of a reason not to hold on, because the body is more prone to posture and joint damage that holding on can create.
Walking regularly on a treadmill helps maintain healthy musculoskeletal system, which includes your muscles, bones, ligaments, tendons and joints. It also helps with joint flexibility, cardiovascular fitness, and reduced risk of diseases such as type 2 diabetes, pre-diabetes, degenerative arthritis, high blood pressure, depression, insomnia, and breast and colon cancer. Simply exercising for at least 150 minutes per week will reduce your risk of pre-mature death.
I’m sure all of this information was pretty intense, but SALUD has a much lighter option for you!
The bitter melon is a fruit from the tropics which stimulates the natural production of insulin and the metabolism of the carbohydrates, it increases energy and it reduces the fat accumulation. The lectin that is inside the melon acts as natural insulin helping to decrease the levels of sugar in the blood.
The bitter melon also has anti-virals, anthelmintic and anti-cancitogenics properties due to the eleostearic 15,16-di-alpha-hydroxy-acid found in the pulp of the fruit.
Suggested Use: 1 in the morning – 1 in the afternoon – 1 at night
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