Benefits of cardiovascular training for seniors

Are you a senior citizen looking to feel better? Or perhaps you are a child concerned of your aging parents health.


Senior fitness (in Finnish: senioriliikunta) is an issue which comes up often in conversations with both young and old and that’s a good thing. There are number of ways that people can help themselves to stay fit and stay healthy. For aging people, cardiovascular exercises can offer a number of benefits, which shouldn’t be ignored. And there are many different ways to reap the benefits – you don’t always need to join the gym or buy expensive running shoes to feel well.


Cardiovascular exercise can also have a number of psychological benefits - it can help you feel stronger and more capable, happier, more energetic, etc.


Cardiovascular training serves as the foundation for other fitness programs. The conditioning and health of the heart and blood vessels are the basis for safety and performance in nearly all athletic endeavors.


First of all there’s the weight loss benefit. Cardio can burn a a lot of calories. It’s important to remember that this shouldn’t be the only reason to do it. Losing weight this way can take a long time and there are other benefits just as well important, particularly for seniors.


Cardiovascular exercise can also raise your metabolic rate. Some studies have shown that with regular cardiovascular exercise your resting metabolic level will increase. This is one way in which it can help you to lose weight. This exercise also decreases the risk of cardiovascular diseases, so it’s beneficial for your heart. Even just walking 20 minutes, three time a week can lower your risk.


Cardiovascular exercises also make your lungs stronger , increase bone density, reduce stress levels, reduce the risk of certain types of cancer, give a temporary relief from depression and anxiety and give you better sleep as well.


And remember, getting fresh air while doing your exercise is a great way to combine two things. So find if there’s an outdoor gym nearby and try those air walkers, steppers or other equipment while enjoying the scenery instead of the confines of the dusty indoor gym.

Healthy aging doesn’t have to be difficult

Feeling old? Feeling fatigued? Even the simplest task start seeming arduous? Climbing the stairs makes you feel out of breath sometimes? Well, I did too, until I found out the benefits of cardiovascular training or cardio for short. Cardio is a simple and easy way to improve senior fitness (in Finnish: senioriliikunta).


By cardiovascular exercise, I mean exercises that involve the large muscles like legs and help make your heart and lungs stronger. Cardiovascular exercise has lots of health benefits like lowering your blood pressure, and also it can burn lots of calories - for those of you who want to lose weight.


Cardiovascular exercise is activity involving the large muscles, such as your legs. The word 'aerobic' refers to something that needs oxygen. During cardiovascular or aerobic exercise oxygen gets continuously delivered to your muscles.


To give your heart a proper workout you need to make sure that you do your cardiovascular exercise with a certain amount of intensity, but you don't want to overdo it. One way to measure the amount of exertion while exercising is by monitoring your heart rate but whether you measure or not, the main thing is to get moving.


I was walking by the other day by an outdoor gym and I found Norwell Norwell Form Function products. I realized how easy it is to stay fit yet at the same time stay outdoors. Norwell’s cardiovascular line of products has been designed for this kind of activity and it’s fairly easy to use, regardless of age.


A product called Cross is a comfortable way of developing the muscles in legs and hips while improving the cardiovascular endurance. Cross gives the user the feeling of moving on the spot in her own pace, while vital functions and the general well being are enhanced.


Norwell Form Function Stepper develops leg muscles and improves cardiovascular endurance. Stepper has two curves. The big curve serves as support during training. The little curve is wrapped in non-skid rubber, which is good idea especially if there has been a rainy night before and the equipment might be otherwise wet during my morning walk to the outdoor gym.

Lifestyle renovation for the new year

Now that the year has turned and the new one is ahead of us, it is great moment for re-evaluating the lifestyle, the diet and make readjustments if necessary. The long autumn and the dark winter may have reduced the motivation for proper gym and other exercise, but it will be soon regained by the extra energy loaded by the new ideas and hobbies.


There is a lot a talk about food these days such as low carbohydrate diet or raw food. Maybe the best option for the new year´s diet renovation is to keep sure that the diet is variable enough and doesn't contain too much of fats and sugar. Load enough of fresh vegetables and such on your daily lunch plate as well. Super foods and dietary supplements will add to the nutritional value of the daily intake.


Food isn´t however the only key to healthy and long life. Proper and regular exercise will be needed as well, and no diet will make you slim and fit and the head wont follow your lifestyle renovation without exercise. Gyms offer a sophisticated plans for making your lifestyle healthy, with the help for example of personal trainer. Yoga and Pilates classes are often scheduled for working people. Self motivated sports can be more attractive choice for those, who feel that regular classes and personal trainers too committing. For elderly people all kinds of senior sport ( in Finnish: senioriliikunta ) choices are available, such as nordic walking, light jogging and gymnastics. The present condition and the future targets guide to suitable way of physical exercise.


The most useful however is, that you remember the good ambitions you had in the first days of the year also later in the year, when the summer starts to knock on our doors.

New usages for the surrounding spaces of the apartment house

The comfort of the suburbian spaces and the surroundings of the apartment houses have began to be considered more and more important. As the concept of the suburb evolved after the second world war, the aim was to house as much people as possible with the lowest cost as possible. These days many old suburbias, build in 50´s, 60´s and 70´s have seen a face lift, in which the surroundings have been made greener, the streets more attractive for walking and for cycling and the general outlook brighter and colorful instead of the grey of the concrete buildings and parking lots.


In our apartment house the renovation of the yard areas was carried out couple of years ago. Some obstacles were met due to surroundings which are protected for some extend by the town planning. The planting areas were renovated and new trees planted, while some old ones were cut down to have more sunlight at the yard. Most of the area was functioning previously as a parking place. While most of the parking places were preserved, as most of the inhabitants have a car and need it, room were made also for playground areas and relaxing spaces with benches and tables.


Old playground equipment were original ones, the house being built in early 80´s, so these had seen their better days already. The sand in the sandboxes were changed into fresh one, and the old equipment were replaced by modern swings and climbing towers. Replacing the old equipment was also a matter of safety – the old climbing towers had got quite a stress from the Finnish winter, and hardly anyone let their children to climb in them anymore.


The renovation of the yard of our apartment building was successful, making the surroundings more enjoyable. Neighbors started to spend more and more time outdoors ( in Finnish: ulkoliikuntapaikka ), especially in the summer. The playground serves as meeting point for residents and this way the renovation also enhanced the social connections between neighbors. The yard also won a local garden competition and got a honorable mention of its´ neat outlooks.

Parkour in Finland

Parkour is a French born method of movement focusing on moving smoothly through obstacles with speed. There are no specific movements in Parkour, but some movements are used constantly while practicing. The movements which are used in Parkour are not defining the sport as such since Parkour is more like a concept of movement, a method of moving through space.

Parkour reached Finland around late 90´s in the larger scale. The Finnish Parkour Association was founded in 2003 to advance the knowledge of the sport and to develop it and the skills needed in Parkour in responsible way. The association makes it possible to hobby Parkour almost anywhere in Finland. There are guided courses for beginners and advanced as well, and regular jams, which are open for everybody. The common way of doing the sports is to gather together with other practitioners in different locations and find a ways to move in particular spaces.

Starting parkour doesn't´t need any special skills or qualities, and it doesn't´t need any special equipment or purchases to start. Even with the declined fitness is possible to practice parkour, remembering of course always ones boundaries and abilities. Parkour is an easy sport to have accidents, and this is why it is important to know your limits as well. Maybe only equipment that is needed and which is quite important is a pair of robust shoes which have a good adherence and which are solid and soft for the legs. But if you find from you clothes closet a basic jogging gear with hoodie and sweatpants, you are ready to go!

Strength training for seniors

We all need to raise our level of fitness and enjoy the feel good factor that fitness brings. One way to do is through simple strength training. Several studies have shown that strength training is a safe and beneficial activity for adults of all ages. The benefits of senior sport (in Finnish: senioriliikunta ) for senior citizens are clear and when combined with outdoor activities such as walking prolongs the life as well as increases quality of life among them.

The basic studies showed that strength exercise is effective for increasing muscle strength and size in senior men, senior women and even nursing home residents.

One study was made at John Knox Village in Orange City, Florida where several elderly residents participated in the study to determine benefits of strength training. Dr. Mathur is the Medical Director of John Knox Village. He was very pleased with the patients' progress, especially their improved functional capacity for the activities of daily living.

According to Dr. Mathur, the program participants exhibited better physical and mental fitness, more endurance, and less low back pain. From a practical perspective, he found the strength training program easy to implement in the nursing home environment. He noted that the strength exercises were simple to teach and uncomplicated to perform, with gradual progressions to facilitate muscle development in elderly individuals.

Norwell Form Function creates through its functions and unique design this possibility. Designed so all people, despite their age, can enjoy it in the park, or at work, in the schoolyard for children with their teachers, or in the sports club.

Their outdoor fitness product line includes several items which are designed for strength training. For example Norwell Form Function Back is a simple way to build up strength in the back, shoulders and biceps.

Back is easy to use as it utilizes the body weight of the user as counterweight.

It’s equipped with a rubber coated seat using a portion of the body weight of the user as resistance. This way the user doesn't have to make adjustments and it improves the durability.

It fits all. There are no adjustments and it is thus always ready to use. The basis of the training is repetition rather than work out by heavy weight training.

Norwell Form Function Sit Up improves those important abdominal muscles, thigh and hip. Sit Up has several applications and it’s easy to use and equipped with a comfortable rubber coated seat. Norwell Form Function Pull Up is an extremely flexible and all round piece of fitness equipment as it combines strength training of a long range of muscle groups.

Pull Up reveals the user's strength in relation to his body weight--an indicator for the strength level of the upper body. It offers the user a long range of exercises such as chin-up, shoulder, grip and body lift as well as a variety of stretches.

Lappset Funpark in Rovaniemi offers play and games

Santasport Instute in Rovaniemi features Lappset Funpark, an indoor playground (in Finnish: leikkialue) environment for children and other age groups alike. The park is situated in the proximity of the new Sport hotel rooms and the spa. The indoor park is designed to provide games and exercises which help the development of motor skills of children. The aim in the design is also to create a learning environments where the play has a central role. The indoor playground is designed on the jungle theme and it was carried out with the help of the Lappset My Design design service. Lappset Funpark was opened in March last year.


Lappset Fun park purposes to bring all age groups together, and the indoor playground is designed with the children's´ and adults´ common experience in mind. The indoor playground can be used also by the school class groups for an alternative for an ordinary class environments. The playground features for example slides, climbing towers and ball games. It is also possible to arrange for example birthday parties for children in Fun park.


Santa sport features everyday also theme jiffies in Fun park, in which the quided playing and games are offered from the classical memory games and treasure hunt into the climbing and trampoline games. These are suitable for all ages.


Lappset Fun park and Santa sport is open on every week day. There are different kind of tickets, one with only the access to the Fun park and one which includes the spa services as well. The park offers also services for child care and children's play school and swimming school lessons.