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Worse Exercises for Seniors

October 18, 2018 in: Senior Fitness,

You may have heard some enthusiastic seniors say - age is just a number.  It may be possible someone is at their peak of physical fitness at this age, but they still need to be cautious with some workouts.  Those posing a greater risk to health and can cause injuries.

Let’s take a look at some of the exercises having the potential to causing complications for seniors:

Long-Distance Running

Cardiovascular exercise has always been recommended to be incorporated into everyone’s fitness regime. Running long distances shouldn’t be your choice of a cardiovascular workout if you have crossed your golden jubilee.

Aerobic capacities are known to be on the decline with age and the rigorous pace of long-distance running can therefore not be maintained by the majority of seniors out there.

This doesn’t mean you stop running altogether. Just tailor these regimes so they are more manageable for your health. Start by running a moderate level and then brisk walk in-between intervals.

Squats with Weights

Low-impact squats are a great exercise. However, if you’re a senior, you should err on the side of caution by avoiding the use of free weights. This added weight puts an unnecessary pressure on the knees which can set you up for possible leg injuries. So all you need to do is skip the weights and focus on more reps and a proper form instead.

High-Intensity Aerobics

Intense aerobics, just like long-distance running, should be eased into and approached with caution. With age, your muscles are shrinking and so is your capacity for aerobics. This means you will be quite prone to injury in a high-octane aerobics class. It is also common to find your body tiring more easily which increases your possibility to misstep and injure yourself. Instead, it is recommended you join a significantly low-impact to moderate pace type aerobic classes.

Overhead Press

Even though this exercise may seem harmless, it brings about some serious concerns for seniors who may be planning to try it. Since we’ve already signified your muscles are shrinking with age, the bulk of all the weight in this exercise is placed upon your shoulders increasing chances of injury.

What’s more? Age also brings about the decrease in back mobility which brings about chances of back injury. We recommend tring individual shoulder exercises instead, like the shoulder press.

Running Stairs

It may seem like a great exercise and an opportunity to channel your inner Rocky Balboa, but this exercise can be a significant hazard if you’ve crossed 50. This is because your ability to balance is on the decline with age. This means you are more likely to lose footing and tumble as opposed to when you were younger. The stationary stair climber is a better substitute which can bring about the same result without the unnecessary risks.

It is still highly recommended to exercise, no matter what your age is. Just remember to listen to your body, and make the healthiest choice for your overall wellbeing.

Five Surprising Effects of Aging

October 05, 2018 in: Senior Health Santa Fe, NM,

Even if you follow the healthiest lifestyle possible, you will face health challenges as you grow older. Here are five unexpected ways your health can be affected as you age.


As you get older, especially after 65, your immune system is not as strong as it used to be.

It is not a surprise that seniors make up the majority of the people who are hospitalized for flu-related problems. As you age, your chances of developing a serious flu complication increase. These complications may include:

  • Pneumonia
  • Worsening of heart and lung disease
  • Sepsis (a bacterial infection of the blood)

Therefore, getting a yearly flu shot is imperative. If you are over 65, ask your doctor to give you a high-dose version for maximum protection.

2.Weight gain

Bulking up in old age is perhaps expected. In addition to becoming less active physically, you begin to lose muscles. On top of this, your body decides to burn fewer calories for the same activities that helped you burn the most fat when you were younger.

Added weight increases your risk of developing health conditions such as diabetes, high blood pressure levels, heart disease, and stroke. In addition to this, obesity often leads to arthritis. So consider talking to your doctor to teach you some effective ways to combat the weight gain.

3.Fragile bones

Aging can disrupt your balance and make you less steady on your feet – this is why many elderly people fall. Elderly women especially should take care because they are twice as likely than male seniors to break a bone because.

To strengthen your bones, consider eating more fruits, vegetables, and calcium-rich foods. You might also want to ask your doctor to recommend you a vitamin D supplement. Moreover, make sure you exercise on a daily basis – walking, pushups, and squats are recommended. Also, quit smoking and do not over-consume alcohol.


Did you know that your chances of getting cancer jump up after you cross 50? While the reason why older people are susceptible to getting cancer is still not known, it may be because their cells lose their reparability or simply because they have been more exposed to cancer-causing agents.

Thus, as you age, you should adopt more healthy habits, such as cutting down your red and processed meat intake, maintaining a healthy weight, and exercising regularly.


Sadly, many depressed seniors do not get a proper diagnosis because either they or their doctors disregard depressive symptoms as natural responses to life’s setbacks.

Elderly people who have a long-term medical condition are more likely to suffer from depression. Loneliness may also cause depression. So, you should try to spend more time with friends and family and do the activities that you enjoy.

Fall Prevention for Seniors

October 01, 2018 in: Well-being,

Did you know just a few home improvement techniques can help you keep your loved ones and yourself safe from dangerous falls? These kind of falls are more common than you think. In one study, researchers found falls are the number one reason for injuries among seniors. These falls have resulted in serious head and brain damage, cuts, hip fractures and even deaths.

Even though some seniors may not have experienced a fall yet, they may avoid some necessary activities simply because they fear a dangerous fall.  Seniors avoid doing the activities they need to do because of slippery floors by the swimming pool, homes with electrical cords or rickety stairs. Whatever the immediate reason may be, the underlying reason for the fall is a false sense of security. This is exactly why certain measures should be taken in order to create a safe living space.

This process doesn’t require a complete remodeling of your entire house. Only a few simple changes need to be made in order to make your home safe for seniors. Let’s take a look at what experts of senior care would recommend:

1.    Clean Up All the Clutter

Keeping your home neat and tidy could possibly be the easiest method of fall prevention. All you need to do is clean-up the clutter. All the stacks of newspapers, magazines, Lego pieces, and the likes need to be swept away, especially from the staircases and the hallways.

2.    Remove or Repair Tripping Hazards

Some home fixtures are known to contribute towards fall injuries amongst seniors. All you need to do is examine every hallway and room in your house and inspect for slippery throw rugs, loose carpets or floorboards sticking up. If you find any of these tripping hazards, then you need to replace, remove or repair them before they cause any lasting injuries.

3.    Install Handrails and Grab Bars

These safety devices are known to be effective for seniors when they are moving up or down staircases, getting up and sitting onto a toilet, or even getting in or out of a bathtub. Bathroom-related injuries tend to be the worst. You should get in touch with a handyman right away to install these devices where it is necessary.

4.    Avoid Loose Clothing

Even though you want to feel as comfortable as possible at home, baggy clothes are known to cause a lot of falls. You should opt for properly hemmed and better-fitted clothes which do not drag on the ground or don’t bunch up.

5.    Wear Shoes

Socks really add to one’s comfort level, but they are a huge risk for seniors. If you don’t prefer wearing shoes at home, you can always get yourself some non-slip socks. These types of socks have grips on their soles to eliminate the risks of slipping.

Fall prevention for the elderly means prevention of injuries. Implementing the above mentioned steps at your home can make it safe and risk-free – especially for seniors.

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