Physical Fitness For Seniors

Physical fitness for seniors is evaluated in three areas: strength, endurance and flexibility. There are several nationally recognized organizations who have accepted physical fitness tests for seniors. The President’s Challenge Senior Physical Fitness Test is one nationally recognized test. Another nationally recognized test is through the National Institute on Aging.

The physical fitness tests for seniors focus on functional fitness. Some of the tasks a senior is asked to perform are a chair-stand test, an arm curl test and a six minute walk test. These tests indicate the level of cardiovascular fitness as well as strength, flexibility and balance.

A good location to establish a baseline of physical fitness is a senior’s doctor’s office, which could test his or her cardiovascular strength, using an EKG. The doctor could also test a senior’s blood pressure and run blood tests to determine the his or her blood cholesterol levels and pre-disposition for diabetes. A doctor will also be able to do a bone density test to make sure the senior is getting enough weight-bearing exercise and enough calcium and vitamin D in his or her diet.

A certified personal trainer would also be able to administer a physical fitness test, at a local health club. It would also be possible for a group of seniors to form a club or church group and work together to test each other’s fitness levels, by following the instructions for the physical fitness tests mentioned above. Forming a club like this would also keep the senior active and socially connected, which would help to ward off depression.

The general recommendation is that a senior engage in 30 minutes of moderate physical exercise, most days of the week. In addition, it is very important that a senior engage in some weight-bearing exercises in order to maintain his or her muscular strength and bone density. Seniors also benefit greatly from balancing exercises like yoga and tai chi. These forms of exercise will help to strengthen a senior’s sense of balance, which may prevent falls in the future.

Depending on the exercise activity in which the senior participates, he or she will also stay active and connected to other members of their community, which is a core component of good health, both mentally and physically. An active lifestyle both physically and socially, will ensure the highest level of fitness for a senior.

Diet is a core element of a senior’s ability to live a healthy life. For optimal health, a senior should avoid too much salt in his or her diet as well as saturated and trans fats and white sugar. Seniors should also incorporate more fiber in their diet to prevent constipation and also include more calcium and vitamin D to help maintain bone density.

The National Institute on Aging recommends that a senior eat a diet of low-fat or no-fat dairy products, lots of fruits and vegetable, lean meats, poultry and whole grains. A regular sleep schedule is also a very important component of physical fitness and influences not only a senior’s energy level but also his or her ability to handle stress and concentrate well. A good sleep regime also enhances a senior’s immune system.

If a senior lives a life geared towards creating and maintaining a good level of physical fitness through diet, exercise, appropriate medical care and remaining socially active, a senior’s risk of cardiovascular disease, cancer, diabetes and hypertension will all be lowered. A fit senior will feel better and be able to concentrate and handle stress more easily. His or her outlook on life will be more positive and hence the senior’s risk of depression will be lowered.

If a senior chooses to engage in an exercise activity with other community members, such as tai chi, golf or water aerobics, he or she will stay more socially connected. This social connection will enhance a senior’s sense of well-being and help to maintain an active life-style.