The Best Exercises For Seniors - Step By Step Exercises To Help Maintain A Healthy Senior Life: Fit Expert Series

By Andy Charalambous

Would you like to reduce your biological age by 10 or more years?

Would you also like to look 10 or more years younger?

Of course you would!

Just because you are a senior it doesn’t mean you have to put up with any physical aches and pains. These can be prevented, managed and in many cases, stopped.

It is also possible to dramatically reduce the risk of diseases and ailments such as prostate cancer, varicose veins, osteoporosis, diabetes, cardiovascular disease, arthritis, Alzheimer’s, and many more.

By following a program of regular exercise, eating healthily you can maintain and increase strength.

Your immune systems will improve, meaning a much stronger defense system against infection and age-related diseases.

This book, “The Best Exercises for Seniors” will guide you step by step to a fuller life physically and mentally. It will show you how to maintain a positive attitude to life by eating the right foods and following the collection of simple exercises for seniors.

Each chapter has been written by a different fitness expert and covers topics ranging from nutrition, mental health, lifestyle and a large variety of exercises.

The exercises featured in this book can be followed by seniors with any level of fitness.

Also they will show you how to overcome any aches, stiffness, and unsteadiness in your muscles and joints. Images are included to simplify the exercise instructions.

This book will help older adults with a number of issues age-related or otherwise:

• Rest assured that you do not need to have any exercising experience as all is carefully explained in the chapters.

• You will stand straighter and be able to lift things with more ease due to various strengthening movements. Actions of daily life will be made easier.

• If you have specific problems such as back pains or achy knees you will learn to exercise particular muscles to alleviate such issues.

• Without a doubt your balance will improve.

• You will be motivated to get fitter and stronger so as you can enjoy your life to the full.

• Understand better nutrition and how to keep your mind mentally positive.

• Follow a number of easy to follow physical programs, including body weight exercises, stretching, Chair Yoga, strength training and much more. All specifically designed for seniors.

• You can discover what to do to look and feel at least ten years younger.

• Language: English
• Publisher: Andy Charalambous
• Release date: Jul 23, 2015
• ISBN: 9781516385584

Book preview

Introduction

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Yes it is true that past the age of 40 we start to lose a percentage of muscle every decade after that but that doesn’t mean we can’t still be healthy and strong.

It also doesn’t mean that we can’t look really good at age 60, 70, 80 or even 90. At those ages you obviously will not be as strong as you were when you were in your twenties. You may also notice a number of wrinkles here and there that were not visible back then either.

None of that matters because it is going to happen to us all but we have a choice to either just allow our bodies to get weaker or do what we can to be as strong and healthy as we can whatever our age.

For the latter choice it means a commitment to a healthier lifestyle, eating better and exercising regularly.

This book is for anyone from age 60 who wants to learn ways of keeping fit and staying strong throughout the senior years.

The chapters feature a number of different fitness trainers who have put together their very own exercises, routines and advice. All instructions are laid out in a step by step manner making it easy to follow and understand.

You can choose what style of exercising suits you best by following either one of the fitness professionals or you can work through all the programs to make things more interesting.

There are different types of training including Chair Yoga, stretching, bodyweight exercises, strength training with weights, mental health advice, fit ball training and much more.

This book, The Best Exercises for Seniors is a full guide for overall health and fitness.

The great thing about having a number of options in one book is that you can stay motivated by trying out all the different styles.

The purpose of all the chapters is to help you train your body and mind to stay strong or increase strength, to avoid unnecessary injuries, to keep pain to a minimum, to feel vibrant and happy no matter what age you are.

Table of Contents

Introduction

Chapter 1

Michele Schlanbusch

Look and Feel 10 Years Younger

Chapter 2

Lakshmi Voelker, E-RYT 500, YA, IAYT

Get Fit Where you Sit

Lakshmi Voelker Chair Yoga

10 Minute Fitness Routines

Chapter 3

Ron Krayewski

Strength Training for Mature Women

Chapter 4

Susan Grossman

It’s Never too Late to Improve Mental Health & Physical Fitness

Chapter 5

Warren T. Martin

It is your Choice!

Chapter 6

Conni Ponturo

How to Stay Active & Vital in your 60’s & Beyond

Recommended Related Books

Chapter 1

Michele Schlanbusch

Look and Feel 10 Years Younger

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Has your search to increase your energy left you feeling tired and worn-out? Have you been looking for a realistic workout program that builds your strength and increase your flexibility in less then an hour a day?

Would you like to put an end to the stress that’s wreaking havoc on your health? Do you want to preserve the sexy, looking and feeling 10 years younger? Well, look no further. Your answer is well within your reach and a lot easier then you might think.

Looking & Feeling 10 Years Younger:

The answer to looking & feeling younger can not be found in a jar nor can it be remedied by the swipe of a plastic surgeon's scalpel.

True beauty and youthfulness radiates from a woman who's comfortable and confident in her own skin. This level of confidence is the defining factor in the life of a women who loves herself enough to make her mind, body and fitness her top priority.

This is the foundation of looking and feeling younger, from the inside out, and the essence of this chapter. My goal in is to educate and equip with practical knowledge about the benefits of healthy foods and exercise to cultivate your true beauty and youthfulness. The fitness advice that I will sharing with you collectively reflect over 20 years of experience that I have had as a personal trainer, Pilates/yoga instructor and massage therapist specializing in women's health and fitness. So get ready to transform the way your body looks feels and performs, from the inside out.

Food, Glorious Food:

Healthy eating is the foundation of any good fitness and beauty regimen. There are 6 basic nutrients essential to a balanced meal, they are: carbohydrates, fats, proteins, vitamins, minerals and water.

Carbohydrates are any type of food that can be grown from the ground, grown on a tree or a vine and is eaten raw or cooked. Foods like organic & pesticide free: Vegetables, fruit, root vegetables, beans and whole grains.

Carbohydrates should make up roughly 60% of your total daily calories. I suggest sticking to basic, wholesome, organic, locally grown produce that’s in season. As for grains and grain based products like (rice, pasta, and bread) look for 100% organic whole grains.

Read the ingredients on the side panel of a loaf of bread for example. You should avoid any enriched products. I guarantee you, enriched foods will add inches to your waist line, clog up your digestive system and rob you of the vital energy you need to make it through your day. Needless to say carbohydrates are your body’s primary source of energy.

Fats are essential to proper brain function and maintenance body temperature. Fats help regulate bone health and metabolism. Fats insulate the organs from shock. Fats are responsible for the maintenance of healthy hair and radiant skin.

Fats are necessary in the absorption of certain vitamins. Fats play a major role in reproductive health before, during and long after menopause. Fats help keep your cells healthy by allowing your immune system to temporarily store toxins within fat tissue until your excretory system is ready to dispose waste product from your body. Now over the years fat has gotten a bad reput

ation. As I’ve shown you, fat is essential to the proper function and maintenance of your body but not all fat are good for you. First of all, fats are stored energy (calories). Your body prefers to use carbohydrates as its primary source of energy.

Good fats come from fish, vegetable, fruit and some seed sources like: Wild caught, oily and non-oily fish like salmon, halibut, sardines, etc. Vegetable sources like: cold pressed extra virgin olive oil (not for cooking), vegetable shortening, avocados oil, etc.

Fruit and seed sources like: sesame seeds, sunflower seeds, flax seeds, unsalted/raw/ un-roasted nuts and unrefined coconut oil – just to name a few. I purposely left out corn oil and peanut oil because they have a history of being overly treated with pesticides.

These fats are good because they contain essential fatty acids. These fats help your body fight against cardiovascular disease, some cancers and a wealth of other ailments. Non-essential fats are bad for your body because they contribute to a wealth of health problems.

Bad fats come from