Endurance

The benefits of Elderly endurance training in a senior exercise program

  • 1. Increased endurance, energy level, increased fat metabolism, and prevention of heart disease
  • 2. This works best if you workout at least three times a week spaced out with a 48 hour rest in between
  • 3. It is possible to improve with a two day a week workout but we prefer at least three days
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Start a walking program

One of the easiest forms of Elderly endurance work is brisk walking. Walking has been referred to as the “King of exercises”.

If you are a low fit person, start with 2 – 5 minutes of  continuous walking.

Try this a few times per day. Then build up to 30 minutes, 3 or 4 times a week.

Older adults can safely walk as much as 60 minutes a day.

Beginners or those with balance problems, joint problems should walk first on flat surfaces or indoor at a mall.

Then you can gradually work up to more uneven surface as your balance and joints permit.
 

Tips for healthy feet

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    1. Keep nails filed straight across the top

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    2. Wash your feet daily with mild soap and water and dry thoroughly.

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    3. Those with diabetes should check their feet daily for redness, ingrown toenails and blisters.

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    4. Gradually build up your pace.

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    5. A healthy senior can safely walk between 1 to 3 miles per hour.

Hiking or walking shoes are the best choice for your elderly endurance  program.

Regular sneakers or tennis shoes are not ideal because they are designed for more side to side movements in sports.

Look for a shoe with thick soles to provide cushioning and good heel support for increased stability.

Thick socks will increase your comfort and reduce the risk of blistering.

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