Page 40 - Seniorstoday January 2022 Issue

remember that mixing different types of helps prevent loss of bone mass, builds
physical activity helps to both keep your
workouts interesting and improve your
overall health. The key is to find activities
at home that you enjoy—based on the four
building blocks of fitness. These are:
1: Balance
What it is: Balance exercises help maintain
standing and stability, whether you’re
stationary or moving around. Try yoga,
tai chi, and posture exercises to gain
confidence with balance.
Why it’s good for you: It improves your
balance, posture, and the quality of your
walking. It also reduces your risk of falling
or fear of falls.
2: Cardio
What it is: Cardiovascular exercise uses
large muscle groups in rhythmic motions
over a period of time. It gets your heart
pumping and may even leave you feeling
a little short of breath. Cardio workouts
include walking, stair climbing, swimming,
hiking, cycling, rowing, tennis, and
dancing.
Why it’s good for you: Cardio exercise
helps lessen fatigue and shortness of
breath. It also promotes independence by
improving endurance for daily activities
such as walking, house cleaning, and
errands.
3: Strength and power training
What it is: Strength training builds up
muscle with repetitive motion using weight
or external resistance from machines, free
weights, elastic bands, or your own body
weight. Power training is often strength
training done at a faster speed to increase
power and reaction times.
Why it’s good for you: Strength training
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muscle, and improves balance—important
for staying active and avoiding falls.
Power training can improve your speed
while crossing the street, for example,
or prevent falls by enabling you to react
quickly if you start to trip or lose balance.
Building strength and power will help you
stay independent and make day-to-day
activities such as opening a jar, getting in
and out of a car, and lifting objects easier.
4: Flexibility
What it is: Flexibility workouts challenge
the ability of your body’s joints to move
freely through a full range of motion. This
can be done through stationary stretches
or stretches that involve movement to keep
your muscles and joints supple and less
prone to injury. Yoga is an excellent means
of improving flexibility.
Why it’s good for you: Flexibility helps
your body stay limber and increases your
range of movement for ordinary physical
activities, such as looking behind while
driving, tying your shoes, shampooing your
hair, or playing with your grandchildren.
Getting started safely at home
Exercise 1: Single Limb Stance
Specific essential oils can help in pain relief