#old pressups
/Getting The Right Exercise
As you grow older you can still improve fitness. However, it's important to remember that you lose fitness more easily with age. If you lose fitness in old age, it's much more difficult to regain. If you want to stay fit, to remain independent, & be able to enjoy life to the full, you have to be prepared to work for fitness. Being fit is not just a matter of being able to cycle or swim. . .


. . . it means looking younger, sleeping more soundly & feeling better. Be careful before starting any exercise which makes you breathless & which will increase your {pulse} rate if you're not used to it. Check with your doctor before you start this sort of exercise, particularly if you suffer from {heart disease}, {high blood pressure}, {lung} disease, or any other chronic disease. 


#bottle cobweb
/sex in later life
There's no reason not to enjoy a healthy sex life well into old age. Many couples find it becomes more enjoyable with increased experience & confidence. Older men may need more stimulation to achieve {erection} (which may not be as stiff), & {ejaculation} may be delayed. If you have any problems, discuss your feelings with your partner & try experimenting with different forms of sexual contact.


#old zimmer frame
Some daily exercise is the best means of maintaining & improving fitness. Taking an interest in your diet brings many benefits - mental interest in researching & experimenting with new menus, exercise of shopping, benefits to the body of supplying a range of {vitamins}, {fiber}, etc. It's best to try to ensure that each day contains the following:


$1
a slow, gentle stretch of all main muscles & {joints}
household or garden work which makes leg & arm {muscles} do a little more than they find easy
exercise to make your {pulse} & rate of breathing faster 


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There are many different forms of exercise to choose from (see 'Exercise & Fitness' section). You need to decide which exercise suits your needs & you feel physically able to do. Also, it's important to choose something you'll enjoy, otherwise you might lose interest.


#old walking
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Walking is a form of exercise that most people are able to do. Older people who jog are usually those who have done so all their lives. Therefore, it's probably better to take more brisk walks, rather than start jogging. A brisk walk can be as good as a jog & less painful on the hips & knees. !i! Do not underestimate the benefits of walking in the fresh air.


#old swimming
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!n! Swimming is a very good way to become fit & stay fit. It's particularly good for people who suffer from diseases causing {muscle} weakness or {joint} stiffness. The limbs are supported by the water making movement easier & less painful. It is therefore excellent for {arthritis}.


#old cycling
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Like swimming, cycling is good for {arthritis} or those who find a brisk walk causes painful {joints}. However, if you take it up again after a number of years you will not be able to accelerate as easily as you could when you were younger. Therefore, remember that you will be slower if you need to get out of the path of other vehicles.


#old golf
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Golf is quite relaxing. However, be prepared for a stiff back & shoulders if you're not used to it. Also, there is a fair amount of walking involved. Putting is gentler, & it's still skilful & challenging. You could progress from putting to pitch & putt, & possibly to golf after that. However, there is no beating the fresh air, interesting conversation & satisfaction.


#bowling
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Although not energetic, you'll soon notice improved flexibility in your shoulders & arms. Also, more strength in the legs & better hand/eye co-ordination.


#old tennis
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Tennis can be an ideal game for many people. There is great benefit to be gained by the running, changing of direction & twisting when playing tennis. If it seems too energetic, playing doubles might be easier.


#old dancing
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Dancing is an excellent type of exercise. It maintains & improves {strength} & {stamina} & the skill required helps your brain & nervous system keep their ability to co-ordinate movements.


#old yoga
/japan music
Yoga is 1 of the best forms of exercise for older people. It gives a range of physical & mental benefits which few other types of exercise can equal.


There are many other forms of exercise (see 'Exercise & Fitness' section). For example, badminton, table tennis or water sports like sailing & canoeing. There are often keep fit classes specifically organized for older people.
!b! IMPORTANT: If the activity causes pain, extreme breathlessness or any other sort of severe discomfort, seek medical advice.


!n! Eventually, you may have to stop sporting & active hobbies because of the natural ageing process. Try to carry on for as long as it remains enjoyable & physically possible.


#senior exercise
/Exercise for a housebound person
There are many reasons why someone has become housebound. It could be due to {arthritis}, visual problems, painful feet or some other problem. The reason, or reasons, will influence the type of exercise that's possible. If you're fairly active, try some exercise at home every day (e.g. housework, cooking).


If a person is disabled, it's better to help them to do as much for themselves as possible, even if they have to struggle a little to succeed. If a person is able to stand & walk, the walking ability & safety should be increased if possible. In addition strength & {suppleness} in the upper body & arms should be encouraged.


#old leg exercise
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Some people are chairbound, that is, they spend a lot of time sitting down, either because they are unable to stand up, or because they find it difficult to stand up & walk. Gentle exercise may be possible. Try crossing 1 leg over the other, then point the foot on the crossed leg up & down.


#old hand exercise1
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There are a number of exercises for hands, such as stretching the fingers outwards, making a fist & flexing & straightening the wrist.


#old hand exercise2
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Another exercise is to place the tip of the index finger on the tip of the thumb, then in turn on the other 3 fingers.


/Health assessment