Promoting Senior and Elderly Exercise: Supplements Can Help

Daily exercise is an essential factor in maintaining good health and promoting a long life for seniors and the elderly. According to the MayoClinic, “Workout boosts your overall health and your feeling of well-being, that places extra energy in your activity every day.”

Seniors who exercise for at least 30-60 minutes per day can benefit from supplementing a healthy diet with vitamins, minerals and herbal supplements that promote their ability to exercise comfortably. According to the National Institute of Health (NIH), Exercise is “one of the healthiest things you can do”

There are many supplements that can be of benefit to seniors who exercise in order to maintain their health and promote longevity. It is a good idea to supplement with vitamins, minerals and herbal supplements that contribute to helping seniors exercise daily without pain and discomfort. Supplements can promote energy and help seniors heal after exercise.

VITAMINS

Multivitamins

First, a daily dose of good quality multivitamins can protect seniors and the elderly from vitamin and mineral deficiencies which can sap energy and slow the body’s ability to heal. Multivitamins should not be taken in place of good nutrition and eat a healthy diet, but as “insurance” that a senior’s need for vitamins and minerals in the diet is met.

Vitamin D

Vitamin D helps support bone health and helps prevent bone fractures in seniors. A good vitamin D supplement should contain vitamin D3. The RDA (Recommended Dietary Allowance) of vitamin D for seniors is 400 to600 IU (International Units) per day.

B Vitamins

Vitamin B12 can be taken as a supplement before exercise to promote the body’s metabolism and ability to create energy. Vitamin B12 can be taken in liquid form sublingually (under the tongue) for a quick energy boost before exercise. The recommended dosage is 2.4 mcg a day.

Folic Acid (folate), a B vitamin, helps muscles repair and heal more quickly after an exercise session. The daily recommendation for folate and folic acid is 400 mcg per day.

MINERALS

Calcium

Calcium also supports bone health by preventing bone loss and osteoporosis. Calcium can be supplemented up to 1200 mg per day.

SUPPLEMENTS

SAM-e (S-Adenosylmethionine)
SAM-e (S-Adenosylmethionine) is a supplement that can be taken daily to support bone and joint health. It helps to repair cartilage and increases cartilage formation.

Glucosamine/Chondroitin

Glucosamine/Chondroitin is another supplement to support joint comfort for the exercising senior. It helps the body form new cartilage and repair cartilage in the joints.

Garlic

Garlic can be taken in the form of odorless caplets to support circulation and heart health. It is very helpful in regulating blood pressure.

Whey Protein

Whey Protein is a helpful supplement for exercising seniors to boost their protein intake before exercise. It is important to have enough protein in your diet to fuel the muscles during exercise. Whey Protein is taken as a supplement in “shake” form. Protein shakes can be made just before exercise and come in flavour’s such as chocolate, vanilla or orange.

Remember: Before beginning an exercise regimen, taking additional vitamins, minerals or starting any herbal supplements, be sure to consult your doctor. It is imperative to check the safety of your vitamins, minerals and herbal supplements in case of dangerous drug interactions with other medicines you may be taking.

About the Author

Robert represents a site called MHA.org.uk. She enjoys writing about health and fitness. Feel free to visit the site for more information on specialist dementia care .

6 Ways to Improve Your Workout

There are numerous bits of workout kit and equipment you can buy to try and improve your workouts: heavier dumbbells, newer running shoes, lighter clothes, and much more. But there are many other ways you can improve your workouts without spending a great deal of money on fancy new equipment. Here are some ideas to spice up your workout routine:

1. Listen to music

Many people like to workout without music, as they like to be able to hear the world around them. But for others, music is the perfect antidote for an otherwise boring, tedious workout. Listening to music is also a great way to boost motivation and pick up the pace – just line up a good playlist and get pumping!

2. Get outdoors

If your workouts normally consist of you being cooped up indoors, either on a piece of equipment in your home or at the gym, you may benefit from a breath of fresh air. Try taking your exercise outdoors for a more inspiring workout! You’d be surprised at how easy it is to convert your indoor workout into an outdoor-friendly one! Using tree branches and monkey bars is a great way to get some body weight training in, and of course you can always go for a scenic run or cycle.

3. Do it with another person

Workouts can get pretty uninspiring if you have been following the same routine for a while, and even more so if you have been doing it alone! Teaming up with a friend can make your workouts a lot more fun, and as a bonus you’ll have an accountability partner too! If you arrange to workout with someone else, you’re far less likely to skip it in favor of sitting in front of the TV with a tub of ice cream.

4. Join a club

If none of your friends seem to be interested in working out with you, perhaps you should consider joining a club. This way you’ll find lots of like-minded people to exercise with, and you’ll probably make a few good friends in the bargain.There are  clubs for all different types of sports and exercises, so investigate what’s in your local area and pick the thing that appeals to you the most!

5. Put a movie or the TV on

Watching a movie or TV is pretty entertaining, so if you usually workout at home and are getting pretty bored of it, trying putting a movie on while you workout to distract you from the monotony of your exercise. You may even surprise yourself by working out for longer than you intended, perhaps because the movie was longer than you thought or you just became so engrossed in a TV show.

6. Eat a good meal

If you eat the wrong thing right before a workout, you can end up feeling heavy and having no energy to do what you set out to do. If you eat a lot of protein a short time before your meal, you will undoubtedly feel lethargic and not want to finish your exercise. Instead, load up on carbs a couple of hours before you plan to begin, and you’ll have boundless energy to see you through to the end of a great workout!