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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

How To Get Rid Of Lower Back Fat

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There is something in our bodies that makes us store fat against our will. Scientists feel it’s because of the ‘thrifty gene’ theory according to which, early man used to face long periods of starvation before he could lay hands on a prey. The body adapted to such scarcity by saving energy as fat which could be used slowly over a long period. Though times have changed and now we have more than enough to gorge on, the human body is still in the mode of hoarding fat.

From double chin, potbelly to bulky thighs and saggy chest, there are several places where fat accumulation is absolute. Another place where fat can prove to be very stubborn is lower back also called “love handles”. Here we tell you how to get rid of lower back fat and acquire that perfect ’V’ shape that most male models are popular for.

Replace it with muscle

As you know whenever you do any exercise, it will reduce fat and replace it with muscles. Since the love handles are near your stomach and back, you have to build core muscles. This will not only give you a toned tummy, a stronger back but also lends a trimmed waist. Sit ups, using weights, front squats, and deadlifts are some of the exercises you can use. Exerting your core means more energy is required which will come from the fat which slowly and steadily gets replaced by muscles.

Lie down on your stomach and extend your arms above your head while keep your legs straight. Lift your right arm and left leg as high as you can. The position depicts a flying superman. Hold it as long as you can and repeat it with another side. Start with 10 reps and keep increasing as you go along.

Stability ball exercises can be another good option. Place your hips on the ball just under the highest point and stick your feet against a wall. Place your hands on the sides of your head and bend forward over the ball just like while doing stomach crunches. Lift yourself up by contracting your lower back muscles. Hold as long as you can and repeat.

Also, you have to concentrate on losing fat from all over, not just from lower back to achieve greater success because our bodies are not accustomed to shedding fat from just one particular area. A cardiovascular workout like jogging, cycling and even brisk walking can do wonders.

Anybody who has been to a gym knows that you also need to give equal thought to rest to let the muscles build up. Have eight hours of sleep so that your body recuperates from the workout and builds muscles more easily.

Follow a healthy diet

No amount of fat loss is possible by relying only on exercise. You have to keep a check on what you eat because if you continue to gorge on unhealthy food, the new fat will start replacing the one you burn in the gym and you are back to square one. Increase the amount of protein, minerals and vitamins in your diet by including egg whites, fruits and vegetables. Another good way to lose weight is portion control. Divide your three big meals in six smaller meals because this will help your body break up the food easily and hence the speed of metabolism increases which is what you should be aiming for if you want to lose weight.

Drink lots of water because it aids in fast disposal of stored fat. Prefer lean meats, fish and whole grains and cut back on salt, sugar, cheese and butter.

So grab those barbells or get a gym membership card now and start working out to get rid of that ugly lower back fat.