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Is Body Building Safe for Seniors?

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Body building is an intensive activity that many perceive to be only performed by the young and fit. This is not always the case as there is a small growing number of seniors engaging in this impressive activity. Although the lifting of weight can be deemed hazardous, with the proper guidance and care, these risks can be reduced.

Senior citizens face many risks due to their failing health, and to some, letting a senior citizen enter a body building gym is tantamount to manslaughter. However, with the proper care, these risks can be mitigated and body building made safe for senior citizens.

As a person ages, the ability of the heart to supply blood to the body gradually weakens. Cardiovascular endurance is a necessary trait to have when body building and at first glance, it may seem that senior citizens are incapable of exerting the suffice energy required to fully build their body. There are, however, ways to allow them to maximize, and gradually increase their cardiovascular potential. Senior citizens starting out in body building would do well to augment it with another set of exercise. They could do body building and other exercises on alternate days, or could perform them on different parts of the day. Walking, swimming and tai chi are good exercises to alternate with body building since they are low impact exercises that promote relaxation and relief for the body. It can also allow muscles strained from bodybuilding to remain used, but not overly so, enhancing the building effects while minimizing the stress.

The weight room is a veritable garden of danger. Weights may fall on limbs and feet, cables may snap, these and other hazards make the entrance of an elderly person such a risk. However, constant vigilance and proper supervision can minimize these risks. A senior citizen should never engage in a bodybuilding workout without the express, given, written approval of their doctor. They should never engage in any activity inside the weight room without supervision of a trained physical fitness expert and without a skilled medical person nearby.[ad#co-1]

Aging brings loss of coordination, slowing of reflexes, and loss of muscle strength. It is for these reasons that a competent spotter, someone fully capable of easily lifting whatever weights a senior citizen is lifting, is vital. Sudden muscle jerks,  a mistimed pull or a slipped grip can all lead to grave physical injury and may result in death. Having someone on hand in case of these emergencies capable of preventing weights from crushing the life out of a senior citizen can make body building for seniors exponentially safer. Weightlifting should be always taken slow when dealing with seniors.

A proper weight plan should also be implemented. This should consider the senior person’s physical condition and limitations in order to improve their capability to mold their body the way they see fit. A complete physical and a complete examination of the senior’s medical history is thus a necessity.

The weight room is a hazardous place for the careless. Young or old, if you take bodybuilding lightly, It is more likely that you will suffer bodily harm. Bodybuilding can be made safe by taking the proper precautions. Although at first glance it may seem dangerous, with constant vigilance, proper care and a suited fitness plan, body building can be made safe for senior citizens.[ad#afterpost]

References

  • Senior Bodybuilding: Keep It Light And Stay Safe.  Retrieved June 13,14 2011 from http://www.fitness-equipment-health.com/senior_bodybuilding.html
  • Sutton, Lisa.  Senior Fitness retrieved June 14, 2011 from http://www.bodybuilding.com/fun/training_for_seniors.htm
  • Caramel,  (2010) Is Body Building Safe for Seniors? Retrieved June 16 2011 at http://www.brighthub.com/health/fitness/articles/78796.aspx

Benefits of Exercise for the 60-Plus Men

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Tai chi
Outdoor tai chi practice in Beijing's Temple of Heaven

Exercise has long been touted for its numerous health benefits. Exercise can help one enjoy a strong immune system, large reserves of energy, and the advantage of feeling and looking good. Exercise has been said to prevent aging and delay the damage it does to our body. But would exercise still have the same beneficial effects for those who are already aged? What could be the benefits of exercise for the 60-plus man?

There are many misconceptions that prevent the elderly from enjoying the benefits of exercise in their twilight years. They may avoid exercise because they perceive that it is futile, that exercise would be meaningless for them who are already old. They may perceive that engaging in exercise activities would only put them into greater risk of injury. That they are too old and tired to try exercising, and that they would just get worn down more and accelerate their demise. They may have physical disabilities that prevent them from experiencing a wide range of motion, thus they see no benefit in even attempting to exercise.

Those who believe these misconceptions should see the truth; that exercise at whatever age can accrue numerous health benefits. Exercise, whether for the young, the middle aged or the elderly is sure to improve one’s life. Let us take a look at some of the many health benefits of exercise for the 60-plus man.

As a person ages, his metabolism gradually slows down. This leads to accumulation of fat, leading to obesity and other health disorders. A feeling of bloating, constant fatigue and lack of vigor characterize obese elderly men. Exercise helps burn those excess calories off that would eventually lead to weight loss which can help prevent the occurrence of many health concerns.

Aside from burning fat, exercise can also fine-tune the machinery of the body, making it more capable of performing daily tasks.  Exercise in 60-plus men can lower incidences of diabetes, high blood pressure, heart failure and reduce the risk for Alzheimer’s disease. Exercise can help strengthen their muscles and bones, preventing osteoporosis and muscle atrophy. Muscle and bone strength will also be beneficial in improving their mobility, flexibility and coordination to reduce their risk of incurring grave injury.

Aside from these great physical benefits, exercising can benefit the mental welfare of seniors. Exercise helps in prolonging their sleep as well as improving sleep quality. Engaging in exercise can also improve an elderly person’s mental well-being. It promotes a positive outlook in life, enhancing one’s self confidence, self-esteem and thinking. It also makes the brain active, increasing oxygen blood flow and enabling the elderly to avoid debilitating mental disorders.

Cardio exercises for seniors are sure to improve daily energy; rejuvenating them and making them feel young again. Strength training would enhance their ability to withstand and prevent injuries, making them more nimble, less clumsy, and more balanced and coordinated.

Exercises need not be tiring activities for seniors. Daily activities like walking, gardening and doing chores are already forms of exercise. Swimming, dancing and yoga are just some of the more low impact exercises the elderly may want to try to improve their health.

Exercise for the elderly induces many benefits. All that is needed is the willpower to start and try exercises that allow them to gradually improve their health. Growing old need not be and unhealthy prospect, and with the many benefits of exercise for the 60-plus man, it may lead not to a feeling of life slipping away, but of new life starting.

Reference

  • Sarah Kovatch, M.F.A, Melinda Smith, M.A., and Jeanne Segal, Ph.D., (2010) Senior Exercise and Fitness Tips How to gain energy and feel stronger retrieved from http://www.helpguide.org/life/senior_fitness_sports.htm