Strength Training For Seniors
Daily exercises to build muscle, relieve pain, and live a longer, healthier life .
Robert Harris
Copyright 2021 - All rights reserved.
It is not legal to reproduce, duplicate, or transmit any part of this document in either electronic means or in printed format. Recording of this publication is strictly prohibited and any storage of this document is not allowed unless with written permission from the publisher except for the use of brief quotations in a book review.
Table of Contents
Pull-Ups
Single Leg Calf Raises
Calf Raises
Introduction
Each year, there are more than 5.5 million people worldwide who die before they turn 70 years old. For seniors, the primary concern will be to live a long life while maintaining a healthy lifestyle and staying active throughout their retirement years. The most surprising fact is that nearly half of all deaths resulting from lack of physical fitness are preventable.
I am not going to lie to you; I have had my fair share of health challenges, but nothing compared to what I have seen from other people. Now, I want to give back and spread the message that no matter how old you are or how capable you think you are; it is never too late for a healthy lifestyle change. No one should let their health deteriorate because they believe their age will prevent them from changing things up and living a better life.
In the past, I struggled with poor health, having kidney stones, back pain from an injury when I was younger, as well as other illnesses. I always blamed it on my age and gave up trying to find a solution. It wasnt until I was injured at work that my doctor forced me to get some tests done. I found out that my cholesterol levels were extremely high and it could lead to a heart attack or stroke. The doctor decided that the best course of action would be to have me put on statin drugs. I got the prescription filled and for the next 16 months, I took care of my health with a pill. After those 16 months, my levels were still extremely high and I was back on the same pill.
Eventually, my pharmacy ran out of the medication so they changed it up, giving me a more potent pill to take. Thats when I learned that my body didnt like something that was made stronger because it got stronger in order to kill cholesterol-producing cells. I didnt know if it would make things better or worse, but it was worth a try. My body adjusted to the new medication, and after a couple of months, my cholesterol levels were down enough that I no longer needed to take statin drugs. So, why do I tell you this story? Because in the midst of all of my health issues, there was one constant: a healthier lifestyle away from statin drugs and more toward physical activity.
For years prior, I worked out with P90X and Insanity. I also worked out with resistance bands and did some running. I made a conscious effort to eat healthier foods than I did in the past but, after I was restricted from exercise and took the statin drugs, my weight skyrocketed. My doctor said that statins cause this effect because they inhibit muscle growth. Since then, it had been a struggle to get my weight back down. At first, I was in denial and thought that the small amount of exercise that I did make up for my weight gain. Nonetheless, I came to realize that this was not the case. For me, exercising more would not help me lose weight because my body had adjusted to taking in fewer calories from food and more from somewhere else.
I experienced this firsthand when I moved out on my own and no longer had a good idea of what types of foods I should be eating. I tried a few different diets and worked out more than I was before. I did everything that I could to stick to the diet but, after a few weeks, my body adjusted and started taking in more calories again. All of my weight loss efforts during the process were mostly futile because my body was back on the statin drugs. My next step was to get off of them completely, but it wasnt as easy as you might think. It took a lot of work to adjust my lifestyle and health back to the point where I could get off the drugs completely.
Now, I am back on track with my weight and getting more exercise, as well. Through all this struggle, I learned that the key to living a healthier lifestyle is balance. People eat too much fast food and processed foods that are high in calories or sugar and then dont work out enough because they think that they will lose weight from doing so at all. Sometimes, you need to do the opposite in order to see results. You need to go back to basics with exercise and getting good nutrition.
This book provides verifiable facts and information for you to learn to lead a healthy lifestyle by preserving your body through exercise, staying active, and eating a healthy diet to live a long and healthy life. The benefits of daily exercises are wide-reaching and can help you avoid numerous diseases. It may be surprising to hear that it can help people suffering from back or joint pain, cancer, cardiovascular diseases, depression, hypertension, bronchitis, among others. All you need is patience, purpose, and direction to never undergo what I went through in favor of living a longer, healthier life.
Its no secret that as you get older that it becomes more and more difficult to keep up a daily fitness routine. Sure, your grandparents might have been able to rock those jogging pants and lace up those tennis shoes every morning without a second thought. But when youre living with chronic pain or other medical conditions, the prospect of having to exercise can seem daunting.
Add this to the fact that most aging adults live in isolation and that being physically active is much harder than ever before. And when it comes to physicals, many of us dont feel comfortable forcing our bodies to do things theyre not accustomed to. But if you go by my personal experience and what this book provides, you will understand that maintaining a regular dose of routine exercise has vital benefits for seniors who are struggling with chronic health issues and conditions.
Therefore, its important to underscore that the most imperative thing in life is our health. Our physical and mental well-being are what keep us happy and, most importantly, healthy. Its why we need to pay attention to how much exercise we are getting. You may feel as though you are doing all these things but not seeing any results, then it might be time for a change. I am here to show you an alternate way of living that will make your life healthier and happier, having been there myself.
By taking these steps you can live a long and healthy life. Exercise at least 30 minutes each day, eat healthy foods (examples: fruits, vegetables, low-fat dairy, and grains), get enough sleep, and, lastly, maintain a positive outlook through social interaction. Take the steps provided in this life-changing book in order to live a long and healthy life, because aging is inevitable but its effects can be avoided or delayed.
Benefits of Exercising for Seniors
The most important benefits of working out that youll experience in the later years can be summarized as independence, balance and fall prevention, preventive and curative health conditions, improved brain function, pain relief, improved bone density, the prevention of diseases, and increased bone density. These huge benefits need to be factored into your decision-making every day.
Independence
Many seniors have said they didnt want to exercise because it was too boring in their younger years when they were forced to do it by some outside influence. Fortunately, this isnt the case with this book. Some seniors say that exercising is their favorite part of their day.
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