2. Mike Bohrer Exercise and Fitness for Seniors

3. * Healthy aging * Longer life * Everyone can benefit from exercise!

4. * Increases metabolism * Lowers risk for disease * Reduces impact of chronic conditions * Improves mobility, flexibility and balance

5. * Improves sleep * Boosts mood * Confidence Exercise keeps your brain active!

6. * Get medical clearance * Set short-term goals * Start slow * Make an exercise schedule

7. * Eat a healthy meal rich in carbs 3-4 hours prior * Drink water before, during, and after * Stretch before and after * Maintain proper form

8. 1. Cardiovascular Endurance 2. Strength Training 3. Flexibility 4. Balance Keep these in mind when creating an exercise schedule…

9. * Gets heart pumping * Improves the health of your heart * Improves endurance for daily activities * Walking * Stair climbing * Cycling * Swimming * Dancing

10. * Motion against resistance * Builds muscle * Strength and power helps you stay independent * Lifting light dumbbells * Machines * Bodyweight exercises * Resistance bands

11. Don’t have access to free weights? Try using weighted everyday objects that fit in your hands… * Soup cans * Water bottles * Laundry detergent jugs (heavier)

12. * Ability of joints to move through a full range of motion * Makes you less prone to injury * Increases range of motion for physical activities Yoga is excellent for improving flexibility and reducing stress!

13. * Standing and stability * Improves posture * Reduces risk of falling * Yoga improves balance too!

14. * Walking – free and can be done anywhere * Water aerobics – fun and easier on joints * Yoga – reduces stress, improves flexibility/balance Yoga * Light weightlifting –chair-bound adults can lift free weights free weights

16. * Make new friends * Helps keep you motivated * Learn new exercises and activities Find classes and events taking place at Virtua Fitness Center in South Jersey

17. * Stretch * Do neck rolls while watching TV * Go for a walk * Climb stairs * Rent exercise videos at the library * Bodyweight exercises (ex. wall pushups)

19. * Keep a log * Find an exercise buddy * Focus on your improvements * Listen to music during exercise * Watch movies or read on stationary machines More tips to make exercise easier and fun

21. * http://personaltrainercentral.com/articles/fit ness_for_older_adults http://personaltrainercentral.com/articles/fit ness_for_older_adults * http://www.virtua.org/health/seniors.aspx http://www.virtua.org/health/seniors.aspx