Seniors Can Swim Towards Fitness

Seniors can experience a wide range of physical ailments that make weight-bearing exercise, such as walking or jogging, difficult or impossible. For them, and for most seniors, swimming can be the answer to getting in a good workout and increasing muscle tone and cardiovascular health.

Swimming is low-impact exercise. Because of the buoyancy of the water, there is minimal impact on joints. Yet the resistance of the water will build muscle tone as seniors engage in various types of aquatic exercise. Lap swimming is extremely effective in building cardiovascular capacity and doesn’t cause the windedness that walking or jogging will because the weight of the body is supported by the water. So, due to the decreased impact, the swimmer can gradually increase blood flow and get the heart pumping without straining the joints. This makes swimming excellent for improving cardiovascular health.

In fact, Aquatic Therapy is often used with seniors that are recovering from knee and hip surgery as a way to rehabilitate the body without compromising the healing process. It will actually help with healing as it increases blood flow to the injury. It can also be a soothing workout for those with Arthritis as it helps to loosen stiff joints, and that can prove to decrease pain. Overweight or inactive seniors often find swimming to be a good way to begin a fitness routine without causing joint strain.

Swimming can also be a social way to exercise and many seniors enjoy making their swim workout a group activity. Gyms and community centers often offer classes just for seniors. These classes are a fun way to exercise and socialize with friends. The more enjoyable the swim workout is, the more likely it is that people will stick with it.

Seniors that begin to workout in the pool for a minimum of three times a week, and eat a healthy, low-fat diet, can expect to see improvements in muscle tone and appearance within a month. They might actually be surprised at how quickly they see the benefits of their swim workouts. That’s because it probably wont feel like exercise the way that walking on the treadmill or jogging does. They won’t experience the sweating, windedness and muscle fatigue that accompany more strenuous weight-bearing exercise – but they’ll experience the same results.

Over time, as muscle tone increases, seniors can increase the intensity of their water workouts with aqua therapy tools that increase resistance. These add diversity to the workout so that it remains interesting and challenging.

Aqua Therapy, though, is not for everyone. Before beginning this, or any, type of fitness routine, we advise that you consult with your doctor about your particular level of fitness.

View our Aquavee products for water fitness:

http://www.activebychoice.com/aqua-therapy.aspx

Keep it Loose – Why Stretching Is Important For People Over 40

Have you ever watched a small child twist her body into a pretzel and been amazed at her flexibility?  It seems the older we get the less flexible we become. As each year passes, our toes seem further away and the likelihood of pulling a muscle — or herniating a disc —  by moving a certain way increases exponentially.

Does it really have to be like that?

How about those 80 year-old Yogis that can also twist themselves into every position under the sun?  How do they do that?  Well, Yoga is, inherently, a stretching routine that is practiced almost daily by devotees.  And stretching is one of the fundamental pillars of an active lifestyle.

Well, you say, I think Yoga is ridiculous.  You won’t see me doing all those weird gyrations!!

That’s OK. Yoga is not for everyone, but stretching is. You just need to find a routine that works for you and to take it slowly. There is an infinite amount of online information about stretching — including a wide array of stretching DVDs. Almost anybody can make stretching part of their daily fitness routine. Consult with your doctor to determine what is right for you and then get started!

Flexibility increases over time.  As you embark on a stretching routine you’ll need to tune in to how your body responds to various stretches and discover where you are least flexible.  Then, be patient with yourself. Though you may never reach the Yogi level, gradually, as you develop your routine, your flexibility will increase.

After 40, the amount of elastin in the body decreases. Elastin is a specialized protein that keeps skin, muscles, tendons, ligaments, and other connective tissue flexible. As a result, muscles are less limber and soreness after exercise is more common. Adding stretching to your fitness routine may decrease these problems.  And, especially for women, stretching can increase the effectiveness of strength training.*

Active By Choice offers Medi-Dyne products for stretching:

http://www.activebychoice.com/stretching-products.aspx

And if the Yogis inspire you, we’ve also got a Yoga Kit to help you get started:

http://www.activebychoice.com/sunny-health-and-fitness-yoga-kit.aspx

*Source: Prevention
Note: Active By Choice seeks to inform our customers on the latest research and trends for fitness products. We don’t provide medical advice or recommend our products for specific medical conditions.  We suggest you discuss the information we provide, and the use of our products, with your physician.

10 Good Reasons for Baby Boomers/Seniors to Choose to Be Active

1. For people with Athritis, regular exercise can help maintain joint function and also relieves stiffness and decreases pain and fatigue. Feeling tired may be partly caused by muscle weakness. If a muscle isn’t used, it can lose 3% of its function every day and 30% of its bulk in just a week. (Source: AARP)

2. To help manage Osteoporosis, individuals should engage in regular weight-bearing and muscle strengthening exercise. (Source: National Osteoporosis Foundation)

3.  To promote and maintain health, older adults need moderate-intensity aerobic physical activity for a minimum of 30 min on five days each week or vigorous intensity aerobic activity for a minimum of 20 min on three days each week. (Source: American Heart Association/American College of Sports Medicine)

4.  For Diabetes, regular physical activity can lower blood glucose and weight. Both of these may lower how much insulin or diabetes pills you need to take. (Source: American Diabetes Association)

5.  Each year, about 550,000 Americans die of Cancer; fully one-third of these deaths are linked to poor diet, physical inactivity, and carrying excess weight. (Source: American Cancer Society)

6.  Research indicates that older persons’ engagement in physical activity can extend years of active independent life, reduce morbidity and mortality, and lower health care costs. However, less than one-third of Americans age 65 and older meet the recommended level of physical activity (moderate intensity activity for at least 5 days per week, for at least 30 minutes per day). (Source: National Council on Aging)

7.  By 2030, the number of adults age 65 and older will nearly double to 70 million. Americans are living longer and older adults can now live for many years with multiple chronic illnesses. (Source: American Geriatrics Society)

8. Much of the illness, disability, and death associated with chronic disease is avoidable through known prevention measures that include practicing a healthy lifestyle, e.g., regular physical activity. (Source: Centers for Disease Control and Prevention)

9.  There is growing evidence that regular physical activity helps to ward off mental decline as people age. A Canadian study assessed 4,615 older adults and found an association between physical activity and decreased risk of cognitive impairment, Alzheimer disease, and dementia of any type. (Source: Active Living Coalition for Older Adults)

10. Men and women who exercise regularly have enhanced confidence and greater sexual satisfaction. (Source: American Council on Exercise)

About Active By Choice

Active By Choice is a women-owned, family business headquartered in South Florida. The company offers high-quality fitness and rehabilitation products, with a particular emphasis on those for Baby Boomers and Seniors. Products are tested to ensure they meet our standards of excellence. Information on fitnessis offered through research-based articles on our blogs and in our newsletter. We aim for www.activebychoice.com to provide useful information on injury prevention and rehabilitation, disease management and prevention, and the development of overall good health.

 

Our company was founded by Eleanor Methot and her two daughters, Celeste Methot and Michele Fuchs. The three women, who all advocate for a healthy lifestyle, created the company to provide the necessary tools to get the most out of every age and every stage of life. To them that means innovative products and the information and encouragement to help our customers meet their personal health and fitness goals … whether they’re running a marathon or beginning a walking routine.

 

Seventy-six year-old Eleanor is emblematic of the fitness goals she espouses. Each day she engages in a vigorous power walking routine that serves to keep her healthy and active. Michele also partakes in a daily exercise routine which combines cardiovascular exercise and strength training. The vacations she takes with her family are also based around fitness activities. Celeste has an M.S. in Exercise Physiology. She participates in long-distance running/walking events and cycling. Recently she’s become a golf “addict” — striving to lower her handicap.

Information You Can Use

There are a lot of Web sites out there that offer fitness products.  It can be daunting to try and figure out which products are the best and to compare prices across multiple sites.  We created this blog so that we can help guide your decisions by providing accurate information on our product offerings and on how you can use our products to begin, or complement, a fitness regime.

We have products that are made for people of various ages and fitness levels.  However, our specialty is in fitness and rehabilitative products and information for baby boomers (40+) and seniors that would like to adopt, or maintain, an active lifestyle.

Combat Osteoporosis With Exercise

Most women are aware of the dangers of Osteoporosis. This degenerative disease causes a decrease in bone mass, a tendency toward fractures, and, in some cases, long-term disability. It’s most common in women after Menopause.

“Osteoporosis is a frustrating disease,” notes Celeste Methot. “It often results in loss of mobility and that, in turn, results in a loss of independence, which causes significant distress”

However, a diagnosis of Osteoporosis does not have to result in complete inactivity. The disease can be managed and combatted.  Symptoms and risk factors can be decreased. One method, which has been proven succesful, is to adopt a regular fitness routine. 

The National Osteoporosis Foundation (www.nof.org) recommends that people with Osteoporosis engage in regular weight-bearing and muscle strengthening exercise. Walking is a weight-bearing exercise that most patients can begin with a modicum of ease. As aerobic capacity increases walkers can gradually add weight to their routine. There are a few different ways to do so.

“We’ve researched walking products that can be of aid to Osteoporosis patients. Our goal is to offer a range of high-quality products at affordable prices that have proven results,” adds Methot.

Some of the more popular products for walkers at Active By Choice are weight products. Ankle and wrist weights can be used to strengthen arms and legs. The use of weight vests can increase overall muscle and bone mass. ABC offers a weight vest especially designed to fit women. The Women’s Vest™ Contour-fit™ proportions accomodate the female form. Product information can be found at the following links:

Wrist and Hand Weights (Starting at $19.99)
http://www.activebychoice.com/wrist/hand-weights.aspx

Ankle and Shoe Weights (starting at $25.99)
http://www.activebychoice.com/ankle/shoe-weights.aspx

Weight Vests (Starting at $99.99)
http://www.activebychoice.com/weight-vest.aspx

Active By Choice also offers informational products that can aid in developing a regular walking routine.

Walking Information Products (Starting at $12.98)
http://www.activebychoice.com/fitness-accessories.aspx

“My mother, my sister and I have tested our products.  We each engage in active lifestyles and regular fitness routines.  And, we’re all over 40, so Osteporosis is a risk we combat ourselves.  I hope our products and the information we provide helps our customers achieve the same level of fitness and enjoyment we experience in our own lives.  Ultimately, that’s the purpose behind Active By Choice.  We want our products to help people — especially Baby Boomers and Seniors.”

Beginning a fitness routine can have risks.  Therefore, Active By Choice recommends that our customers first consult with their doctor about the right fitness routine, and also about the use of any type of fitness product,  such as our weight products.

 

Our Motto

Additional information on Osteoporosis and Exercise can be found at the following Web sites:

National Osteoporosis Foundation
www.nof.org

Mayo Clinic
http://www.mayoclinic.com/health/osteoporosis/HQ00643