CentraState - Healthy Directions

15 www.centrastate.com Spring 2014 E xercise is a crucial aspect of good health, but often, senior citizens don't get enough of it. If mobility restrictions and failing health aren't an issue, seniors should make a conscious effort to incorporate some exercise into their daily routine. "Any kind of physical activity is beneficial, in my opinion," says Abhijit Chatterjee, MD, board-certified internist and geriatrician and on staff at CentraState. "Studies have shown that seniors who exercise not only live longer but also have lower incidences of heart disease, diabetes, strokes and even cancer. They also are able to live and function independently for longer periods of time than their sedentary peers." Dr. Chatterjee states that the key for beginning an exercise program is to start slow and gradually build up speed and endurance. "This makes exercise more enjoyable and reduces the risk of injury," he says. The following are a few simple, low-impact exercises that seniors can incorporate to help improve their overall health and quality of life, with some featuring the added benefit of socialization, which is vital for mental health. 1 Walking Simply getting outside and walking is the most basic and popular low-impact exercise you can do. Try your best to raise your heart rate by walking faster than a stroll, but be aware of your health limitations at all times. For a social element, consider walking with a friend or a group so you can get a good cardiovascular workout and enjoy conversation at the same time. 2 Swimming/Water Aerobics If you have access to a pool, whether at home or at a fitness center, swimming is one of the simplest and best low-impact exercises you can do due to ease of movement in the water, which provides resistance but also takes stress off the joints. There is minimal injury risk involved, and it provides a fun and relaxing element to exercising. 3 Simple Weights Light weightlifting is a good cardiovascular exercise that you can even do while sitting. Purchasing some light dumbbells is ideal, but if you can't, then water bottles or soup cans will also work. 4 Bowling Bowling is a great activity that allows you to get some exercise while having fun in a social setting. While not an intensive workout, bowling is good for posture, flexibility, balance and hand-eye coordination. 5 Yoga Yoga may sound daunting but don't fear—you won't have to twist your body into a pretzel. Yoga is all about simple stretching that works the whole body and can be adjusted to movements with which you feel comfortable. Yoga is easily done at home and you only need a mat, but yoga classes at a fitness center are another great method of socialization. 6 Dancing For the music lover, there's no better exercise than getting out on the dance floor. The constant movement is great cardio, and following the timing of the songs means that you can get in nice bursts of activity in four- to five-minute increments, and you can take a break in between if needed. Plus, dancing is another good way to get out and have fun. CentraState's Fitness & Wellness Center, located in the Star and Barry Tobias Ambulatory Campus, offers equipment and classes for all age groups. For more information, visit www.centrastatefitness.com or call 732-845-9400. HD Low-Impact Exercises for Seniors Abhijit Chatterjee, MD, board-certified internist and geriatrician Star and Barry Tobias Ambulatory Campus, offers equipment and classes for all age groups. For more information, visit and classes for all age groups. For more information, visit The following are a few simple, low-impact exercises that seniors can incorporate to help improve their overall health and quality of life, with some featuring the added benefit of and quality of life, with some featuring the added benefit of socialization, which is vital for mental health. Simply getting outside and walking is the most basic and popular low-impact exercise you can do. Try your best to raise your heart rate by walking faster than a stroll, but be aware of your health limitations at all times. For a social element, consider walking with a friend or a group so you can get a good cardiovascular workout and enjoy conversation at the Swimming/Water Aerobics If you have access to a pool, whether at home or at a fitness center, swimming is one of the simplest and best low-impact exercises you can do due to ease of movement in the water, which provides resistance but also takes stress off the joints. There is minimal injury risk involved, and it provides a fun and relaxing element to exercising. Light weightlifting is a good cardiovascular exercise that you can even do while sitting. Purchasing some light dumbbells is ideal, but if you can't, then water bottles or soup cans will Bowling is a great activity that allows you to get some exercise while having fun in a social setting. While not an intensive workout, bowling is good for posture, flexibility, www.centrastatefitness.com or call 732-845-9400. www.centrastatefitness.com or call 732-845-9400. Spring 2014

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