Safe Workouts for Seniors in Managing Hypertension
As we age, staying active becomes crucial for our overall health. For seniors dealing with hypertension in their advanced years, exercising safely and effectively is vital. Physical activity can help eliminate and manage high blood pressure, improve heart health, and boost overall well-being. Here are the top 10 safe and effective workouts recommended for seniors with hypertension.
10 Safe Workouts for Seniors:
Walking: Walking is a great exercise that’s easy on your joints. It’s a simple way to get active. Try to walk briskly for about 30 minutes on most days. Being consistent is essential. But if 30 minutes seems like too much, start with shorter walks. Then, slowly increase the duration. This way, your body gets used to it, and it feels easier over time.
Swimming: Water exercises are remarkable for older adults with high blood pressure. Swimming laps or joining water aerobics gives your whole body a great workout without causing any strain on your joints. The way the water supports your body also eases the pressure on your muscles, making it easier and safer to move around. This gentle and effective exercise in the water is a fantastic choice for seniors with hypertension.
Cycling: Whether pedaling on a stationary bike inside or cruising outdoors, cycling is an excellent way for seniors with hypertension to pump their hearts. It’s gentle on the joints and won’t strain or hurt them. Plus, the best part is that they’re in charge! They can decide how fast or slow they want to go. When they begin, they should take it in a friendly and easy way, and as they get more comfortable, they can add more time and speed to their rides. This way, they can enjoy the ride and feel good about getting more robust with each pedal.
Yoga: Yoga is a fantastic exercise involving gentle movements that stretch and strengthen your body. It also focuses on breathing in a way that helps you relax and reduce stress. Certain yoga poses, like the mountain pose, where you stand tall and strong, the seated forward bend stretching your back, and gentle twists that help your body feel more flexible can benefit seniors with high blood pressure. These poses are simple and can be adjusted to suit your comfort level. Doing yoga regularly helps you feel calmer and more relaxed while also helping with managing your blood pressure.
Tai Chi: Tai Chi, an ancient Chinese practice passed down through generations, focuses on slow, graceful movements and deep breathing. The gentle flow of Tai Chi movements is like a soothing dance, promoting better balance, flexibility, and relaxation for seniors. This exercise isn’t just about physical activities; it’s also about finding peace within yourself. Plus, Tai Chi can reduce high blood pressure and strengthen your heart. So, it’s good for your muscles and joints, kindness, and overall health.
Resistance Band Exercises: Resistance bands are like stretchy ropes that help you get stronger without making your body work too hard. Older adults can do many exercises using these bands to strengthen different muscles. You can improve your arm muscles (like lifting a grocery bag), boost your legs (like climbing stairs), and even sit down while strengthening your back muscles. These bands are gentle but mighty!
Pilates: Pilates is a kind of exercise that pays a lot of attention to making your mid-region strong, helping you to bend easily, and keeping your body in a good position. It’s a workout that doesn’t stress your body and can be changed to fit what you can do. Doing Pilates can make you better at balancing and staying steady, which is essential for older people with high blood pressure.
Chair Exercises: For seniors who like to or need to exercise while sitting down, chair workouts are a fantastic choice. These exercises cover a wide range, from simple leg lifts to gentle arm circles, all of which can be done comfortably from a seated position. They’re fantastic for improving strength and flexibility without needing to stand up or put pressure on your joints. They’re tailored to keep you comfortable while making a big difference in how strong and flexible you feel.
Strength Training: Light weights or everyday items found in the home, such as water bottles or cans, can be helpful for strength training. These makeshift weights are perfect for exercises focusing on significant muscles like the arms, legs, and core. However, ensuring your weights are not too heavy or uncomfortable is crucial, especially for seniors with hypertension. Choosing safe and easy-to-handle weights is essential to prevent strain or injury while working out.
Mindfulness and Meditation: Mindfulness and meditation can be super helpful for seniors dealing with high blood pressure. These stress-busting methods can play a significant role in keeping blood pressure under control. Relaxing your mind and body can make a real difference in managing hypertension and staying healthy. So, even though they’re not the typical workouts, these calming practices can significantly help seniors.
Albert Arteaga, M.D., President of LaSalle Medical Associates.
Before starting any new exercise routine, seniors with hypertension should consult their healthcare provider. Additionally, here are some essential tips to ensure a safe and enjoyable workout experience:
Stay hydrated throughout your exercise sessions.
Warm up before exercising and cool down afterward to prevent injury.
Listen to your body, and don’t push yourself too hard.
Monitor your blood pressure regularly, especially before and after workouts.
Wear comfortable clothing and supportive footwear.
Seniors with hypertension | LaSalle Medical Associates
At LaSalle Medical Associates, we understand the critical role of staying active in managing hypertension among seniors. Pay attention to the power of regular exercise in controlling blood pressure and enhancing overall health. Discover enjoyable activities tailored to your fitness level –the key to making a difference in hypertension management and improving your quality of life.
Remember, starting your journey towards an active lifestyle is never too late. Explore various exercises to find what suits you best. Prioritize your well-being by listening to your body and consulting our healthcare professionals before starting any new workout routine. Your health and safety matter most as you progress towards a healthier, more vibrant life. Contact usfor your well-being now!
LaSalle Medical Associates, Inc. is one of the largest independent and Latino-owned healthcare companies in Riverside and San Bernardino Counties. The corporate office is in Redlands.
LaSalle is also an Independent Practice Association (IPA) of independently contracted doctors, hospitals, and clinics, delivering high-quality patient care to more than 350,000 patients in Fresno, Kings, Los Angeles, Madera, Riverside, San Bernardino and Tulare counties.
The American Heart Association recommends that you do moderate exercise 150 minutes a week. That could be walking, cycling, Pilates, Zumba class, jogging…you get the idea. It could be five 30-minute sessions or three 50-minute sessions. You could do two one-hour sessions and one 30-minute session.
“Remember your goals are long-term, so every day you should strive to fulfill your good intentions, which will bring you closer to your goal,” says Dr. Albert Arteaga, Chair of LaSalle Medical Associates.
REDLANDS, CA. —LaSalle Medical Associates, the Inland Empire’s largest privately owned and operated healthcare organization, would like to remind you that it’s not too late to add another resolution or two that should be fairly easy to keep.
LaSalle has thoughtfully provided the following list of resolutions and all you have to do is pick one of them to follow and your 2024 will be healthier than your 2023.
The American Heart Association recommends that you do moderate exercise 150 minutes a week. That could be walking, cycling, Pilates, Zumba class, jogging…you get the idea. It could be five 30-minute sessions or three 50-minute sessions. You could do two one-hour sessions and one 30-minute session.
“Moderate” means you are exercising hard enough that you just start to perspire and may find it difficult to carry on a conversation with someone else.
The Mayo Clinic recommends that you eat fatty fish for two meals a week. Fatty fish are rich in omega-3 fatty acids, which are known to be heart-healthy. Salmon and lake trout are great choices. So are cod, mackerel, canned sardines, or light tuna and herring.
Healthline says you can dream your way to better health by getting enough sleep. How much is enough?
Birth to 3 months: 14 to 17 hours
4 to 11 months: 12 to 16 hours
1 to 2 years: 11 to 14 hours
3 to 5 years: 10 to 13 hours
6 to 12 years: 9 to 12 hours
13 to 18 years: 8 to 10 hours
18 to 64 years: 7 to 9 hours
65 years and older: 7 to 8 hours
These three suggested resolutions are well worth considering and they aren’t hard to keep. Each will contribute to a healthier lifestyle that not only benefits you but your friends and family as well.
“Remember your goals are long-term, so every day you should strive to fulfill your good intentions, which will bring you closer to your goal,” says Dr. Arteaga.
For more information call 1-855-349-6019 or go online to LaSalleMedical.com.
B R I E F: 331 words
Resolve to Live Healthier in 2024!
“Remember your goals are long-term, so every day you should strive to fulfill your good intentions, which will bring you closer to your goal,” says Dr. Albert Arteaga, Chair of LaSalle Medical Associates.
REDLANDS, CA. —LaSalle Medical Associates, the Inland Empire’s largest privately owned and operated healthcare organization, has provided the following list of easy-to-keep resolutions. Just pick one of them and your 2024 will be healthier than your 2023.
The American Heart Association recommends that you do moderate exercise 150 minutes a week. That could be walking, cycling, Pilates, Zumba class, jogging…you get the idea. It could be five 30-minute sessions or three 50-minute sessions. You could do two one-hour sessions and one 30-minute session.
“Moderate” means you are exercising hard enough that you just start to perspire and may find it difficult to carry on a conversation with someone else.
The Mayo Clinic recommends eating fatty fish for two meals a week. Fatty fish are rich in heart-healthy omega-3 fatty acids. Salmon, lake trout cod, mackerel, canned sardines, or light tuna and herring are all fine choices.
Healthline says you can dream your way to better health by getting enough sleep. How much is enough?
Birth to 3 months: 14 to 17 hours
4 to 11 months: 12 to 16 hours
1 to 2 years: 11 to 14 hours
3 to 5 years: 10 to 13 hours
6 to 12 years: 9 to 12 hours
13 to 18 years: 8 to 10 hours
18 to 64 years: 7 to 9 hours
65 years and older: 7 to 8 hours
These resolutions are worthwhile and easy to keep. Each will contribute to a healthier lifestyle that not only benefits you but your friends and family as well.
“Remember your goals are long-term, so every day you should strive to fulfill your good intentions, which will bring you closer to your goal,” says Dr. Arteaga.
For more information call 1-855-349-6019 or go online to LaSalleMedical.com.
Ray Anderson, along with San Bernardino Mayor Carey Davis and Major Dan Henderson of The Salvation Army Corps will cycle their bikes through San Bernardino in the 70:70K Ride on Saturday, October 14. The goal is to raise $70,000 to purchase and rehab up to four houses for The Salvation Army’s “Path to Prosperity” program. Photos by: Larinda Jungjohann
70:70Ride a bicycle trip through the streets of San Bernardino to raise money for The Salvation Army’s Path to Prosperity transitional living program
(San Bernardino, Calif.) When talking about San Bernardino, its reputation often precedes it. Words like poverty and crime roll off the tongue too easily. Then came the worst massacre in the United States since 9/11 and the City of San Bernardino was once again in the news. And the news was not good.
Ray Anderson, a business coach by trade and Salvation Army advisory board member, knew the negative images of his city were indelibly etched in the minds of people around the world. Adding terrorism to the list didn’t help. He wanted to see San Bernardino celebrated, not mourned or worse, ignored.
On the eve of his 70th birthday, the wheels started turning.
“We want to turn a negative image into something positive and uplifting,” Anderson said. “I’m committed to a personal effort to demonstrate that one person acting in faith can change the course of a family, a neighborhood and a community.
“Specifically, I want to do something to unite people behind the transformation of San Bernardino and show off the good sides of the town. I just turned 70, so how about I bike 70 kilometers through the city?”
Anderson, along with San Bernardino Mayor Carey Davis and Major Dan Henderson of The Salvation Army Corps will cycle their bikes through San Bernardino in the 70:70K Ride on Saturday, October 14.
The goal is to raise $70,000 to purchase and rehab up to four houses for The Salvation Army’s “Path to Prosperity” program. Through the program men have a safe, sober home to rent live in the while they compete their education, a job training and maintain a job while rebuilding their “spirit, family and life.”.
The Path to Prosperity is open to any man who has successfully completed a substance abuse treatment program and can prove he has lived clean and sober for the last six months.
Ray Anderson, along with San Bernardino Mayor Carey Davis and Major Dan Henderson of The Salvation Army Corps will cycle their bikes through San Bernardino in the 70:70K Ride on Saturday, October 14. The goal is to raise $70,000 to purchase and rehab up to four houses for The Salvation Army’s “Path to Prosperity” program. Photos by: Larinda Jungjohann
“The Path to Prosperity program is a final step to transform men with little hope into contributing members of the community,” Anderson said.
The Path to Prosperity is currently limited to 30 men for the 18-month program. The need is so great that there is a waiting list of those hoping to join when space is available. The addition of four new homes will enable Path to Prosperity program to serve as many as 25 men on the waiting list.
Anderson said the Path to Prosperity program has more than a decade of successfully returning 91 percent of clients, more than 323 graduates, back on the community, sober and self-sufficient. He hopes to get as many people involved as he can to support the program, both through donations and the ride itself.
A goal of 250 cyclists, led by San Bernardino Mayor Carey Davis, will navigate through the city and pass by some of the spots that make San Bernardino unique.
The ride cruises along Historic Route 66, passes by the Little League West Regional Diamond, Cal State San Bernardino, San Manuel Casino, the International Airport, the 66ers San Manuel Stadium and ends at San Bernardino City Hall.
A Vietnam veteran, Anderson said he remembers what it was like to come home to a less-than-welcoming environment. But work was plentiful. Now, the opposite is greeting our veterans, Anderson said.
“Regardless of age, each of us can encourage and inspire others to pick up the gauntlet of change that will enable a new generation to reach for the stars with a simple act of focused giving,” Anderson said. “Specifically, I wanted to do something to unite people behind the transformation of San Bernardino.”
Ray Anderson will cycle along Historic Route 66, pass by the Little League West Regional Diamond, Cal State San Bernardino, San Manuel Casino, the International Airport, the 66ers San Manuel Stadium and ends at San Bernardino City Hall. Photos by: Larinda Jungjohann
“The goal is to help men in trouble rebuild their lives through education or job training and return to society. Instead of costing us $45,000 a year, recovered men can now contribute $30,000 or more to our local economy every year,” said Anderson.
People can participate in a number of ways. Everyone is invited to ride along, even if only for short segments. Riders can ask friends and family to support their effort with an on-line donation at various levels.
“You can contribute directly to the campaign at The Salvation Army link: 7070Ride.weebly.com,” said Anderson.
The cost to join the 70:70 Ride is $70 per rider.
“Realistically, I may never know the impact my chosen path made on the people, the city or those in the world around me,” Anderson said. “What I do know is unconditional love shown to me by family, friends and good-hearted people I’ve never met, compel me to return that love to a world desperately seeking it.”
For more information, on the 70:70 Ride call Cesar Gomez at (909) 230-292. Or Register to ride at 70:70Ride.weebly.com For information on the Path to Prosperity Program call the San Bernardino Corps headquarters at (909) 888-1336.
Men seeking help to overcome drug or alcohol addiction should call their local Adult Rehabilitation Centers at (909) 889-9605 in San Bernardino County or (951) 940-5790 in Riverside County.
About The Salvation Army San Bernardino Corps
The Salvation Army may be able to provide emergency services including food; lodging for homeless or displaced families; clothing and furniture; assistance with rent or mortgage and transportation when funds are available. The Salvation Army Team Radio Network assists rescue workers and evacuees in such disasters as fires.
The Salvation Army is an evangelical part of the Universal Christian Church, and also offers evangelical programs for boys, girls and adults. One of the largest charitable and international service organizations in the world, The Salvation Army has been in existence since 1865 and in San Bernardino since 1887, supporting those in need without discrimination. Donations may always be made online at www.salvationarmyusa.org or by calling 1-(800)-SAL-ARMY.
