Fitness Book

• Heart Disease -- A wealth of studies show that exercise can prevent cardiovascular diseases, most specifically coronary heart disease. It can also help with hypertension. By exercising, you are stabilizing the inner wall of the artery, which can prevent clots from forming and blockages from growing. The extra oxygen and nutrients delivered in the course of a workout helps the circulation of blood through your heart and blood vessels work more efficiently. 
• High Blood Pressure – Studies show that regular exercise can lower your blood pressure as much as medication can. And it can help you control your weight, which will also help control your blood pressure.
• Diabetes -- Exercise not only helps you control obesity, which can lead to diabetes, it can also help lower your blood glucose levels and can help insulin work better.
• Osteoporosis -- Muscles, bones, and joints need a workout to become stronger. Yes, even bones becomes stronger and denser when you place demands on them.
• Arthritis -- As for joints -- strengthening the muscles that surround, protect and support the joints can help protect and stabilize the joint and increase its range of motion.

It is a good idea to consult your doctor for an exercise routine that works with your body, and any conditions you may have. You might also want to get a personal trainer who specializes in working with seniors. He or she can help you design a workout that starts out gently and gets progressively challenging as your fitness increases. They can keep track of your progress and provide encouragement along the way. Also, they may be able to tailor the regimen to address specific parts of your body that are troubling you, such as your back and hips.

According to The American Academy of Family Physicians the best exercise prescription consists of three components: aerobic exercise, strength training, and balance and flexibility.

• Aerobic Exercise – The best example of aerobic exercise is walking. Taking even one short walk each day can make a big difference in your health. Swimming is another good exercise that is gentle and effective. Check out the water aerobics classes at your local recreation center or YMCA.
• Strength Training – This consists of simple exercises you can do using your own body weight or a small amount of additional weight, such as a dumbbell or special rubber bands made to provide varying degrees of resistance.
• Balance and Flexibility – While improved balance and flexibility can be the byproduct of a regular exercise routine, you can also look to some popular imports such as yoga and Tai Chi. These offer gentle workouts that increase your range of motion.

Here are some simple and easy exercises, recommended by The American Academy of Family Physicians, to get you started.

1. Wall push-ups -- Place hands flat against the wall. Slowly lower body to the wall. Push body away from wall to return to starting position.
2. Chair Squats -- Begin by sitting in the chair. Lean slightly forward and stand up from the chair. Try not to favor one side or use your hands to help you.
3. Biceps Curl -- Hold a weight in each hand with your arms at your sides. Bending your arms at the elbows, lift the weights to your shoulders and then lower them to your sides.
4. Shoulder Shrugs -- Hold a weight in each hand with your arms at your side. Shrug your shoulders up toward your ears and then lower them back down.

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