Senior Fitness Essay Example

At the age of 58 years, Violet has worked hard to maintain a vibrant health body. However, her gradual increase in weight demands that a body fitness program should be initiated with an intention to improve the fitness level. The appropriate fitness levels will result to a more positive outlook that will assist Violet to remain strong and independent. Recent fitness studies have indicated that maintaining regular physical exercises is crucial to ensuring health aging (Konstantinidis et al. 2016). Additionally, physical exercises will ensure that violet will remain healthy and energetic as she gets older (Mason, Horvat, & Nocera, 2016). Some physical exercises are designed to reverse the symptoms of aging which include chronic health conditions as well as injuries (Bullo et al. 2015). Previous research studies have also indicated that body excise is an important tool for maintaining a healthy mental status, moods and memories. Violets fitness schedule will place more focus on body exercises as well as some dietary measures that will assist her to achieve a strong body and reduce her body weight to desirable levels. If possible, the five days per week exercises will be enough for enhancing the overall well being.

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The first fitness session will concentrate on cardio fitness with an objective of improving the ability to endure and to reduce fatigue (Levy, Thralls, Goble, & Krippes, 2018). The physical exercises will include riding a bicycle, jogging and climbing stairs. Violet can take walking and hiking exercises as part of the exercises. Violet can undertake the exercise activities at least five days a week. The cardiovascular activities will assist to reduce the chance of getting diseases such as diabetes, obesity and other diseases that are known to distract the aging (Kang, Hwang, Klein, & Kim, 2015). Cardiovascular would be expected to utilize five days for each of the first three weeks and would involve walking or jogging for ten minutes.

The second session of Violet's exercise program will place more focus on the building the upper body muscles by lifting weights. Violet will be provided with weight machines and elastic bands that will assist her to undertake excellent body strength exercises. The weight machines provided will be appropriate and will be based on her ability to lift them. The strength practices will be expected to take part on a day to day basis. By the end of the second muscle building session, Violet will have strong muscles as well as an appropriate body balance. The body balance will assist Violet to develop the best body posture, improve the ability to walk and reduce instances of injuries through falls and thus increase her confidence. The second session started in the fourth week and conducted at least three days per week.

It will be advisable for violet to eat certain foods during the fitness exercise program (Greenwood et al. 2015). For instance, the omega-3 fatty acids are appropriate for muscle building and staffing of type-2 diabetes. Pea proteins can also be consumed to delay the muscle fatigue. Pea proteins are rich in amino acids that are known for delaying the fatigue during the exercise sessions. Consuming honey would provide the required blood sugars and insulin levels necessary for assisting Violet to improve her endurance. The beet juice would be suitable for boosting energy. Tart cherries would be appropriate to fight pain and help Violet to regain strength after exercises. The sports nutritionists believe that the discussed foods can enhance athletic performance, speedy recovery, and muscle building.

References

Bullo, V., Bergamin, M., Gobbo, S., Sieverdes, J. C., Zaccaria, M., Neunhaeuserer, D., & Ermolao, A. (2015). The effects of Pilates exercise training on physical fitness and wellbeing in the elderly: a systematic review for future exercise prescription. Preventive medicine, 75, 1-11.

Greenwood, M., Cooke, M. B., Ziegenfuss, T., Kalman, D. S., & Antonio, J. (Eds.). (2015). Nutritional supplements in sports and exercise. Humana Press.

Kang, S., Hwang, S., Klein, A. B., & Kim, S. H. (2015). Multicomponent exercise for physical fitness of community-dwelling elderly women. Journal of physical therapy science, 27(3), 911-915.

Konstantinidis, E. I., Billis, A. S., Mouzakidis, C. A., Zilidou, V. I., Antoniou, P. E., & Bamidis, P. D. (2016). Design, implementation, and wide pilot deployment of FitForAll: an easy to use exergaming platform for improving physical fitness and life quality of senior citizens. IEEE Journal of biomedical and health informatics, 20(1), 189-200.

Levy, S. S., Thralls, K. J., Goble, D. J., & Krippes, T. B. (2018). Effects of a community-based exercise program on older adults' physical function, activities of daily living, and exercise self-efficacy: feeling fit club. Journal of Applied Gerontology, 0733464818760237.

Mason, R. C., Horvat, M., & Nocera, J. (2016). The effects of exercise on the physical fitness of high and moderate-low functioning older adult women. Journal of aging research, 2016.