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.

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.

Senior Sports Effects on joints

Joints are complex structures designed to bear the weight ant the movements of the body. Along with ageing joints stiffen and can get even painful and the symptoms of rheumatism can increase when the cartilage is lost due to wear on the joints. Injuries experienced in the past can also affect the health of the joints in the later days. Sore feet is a common symptom of aging. Pain in the feet triggers many other problems, for example with hips and back.

A healthy lifestyle is a best prevention of the joint problems and malfunctions. Overweight is a great risk for the health of the joints. Leading an active life is even more important in the old age. If the muscles and tendons come weak due to lack of activities, the joints suffer as well when not having the help for carrying the body. Passiveness in sports can can result in poor joint health and low quality of life.


The benefits of the exercise and sports for the health of the joints are a fact. Sports can help to lessen the weight and this way help the joints in their work. Exercise affects also the bone density and this way prevents for example osteoporosis. Exercise can also reduce the impacts of chronic diseases.

Increasing the health of the joints is possible even in the old age with help of the regular exercise. If the joints are already suffering from pains and stiffness, low impact senior sports (in Finnish: senioriliikunta) can be a good option to start slowly to recover the health of the joints. Walking, dancing, cycling and swimming are all good low impact sports. There are also senior playground areas, in which the equipments are designed to provide gentle exercise for different parts of the body.

Fitness at senior ages

Sustaining a good level of daily physical activity is important at any age, but it becomes increasingly important the older you get. Over the years, you body loses its dexterity and agility, bones become brittle and you find that your mind just isn’t what it used to be. It’s all part of the natural development of the human body. But with a little effort, you can slow down the process and feel better for longer.

There are, however, several important things to consider in senior fitness (in Finnish: senioriliikunta). First of all, it might be worth talking to a doctor first. If you’ve been active your entire life, keeping up daily exercise comes naturally.However, if you’re just starting out, it’s worth talking to a professional to know what level to set out on. Either way, you need to remember to stop at the first sign of pain.

Other things to keep in mind are similar to fitness at any age: don’t exercise if you’re sick, don’t over-strain yourself, warm up when starting, cool down afterwards and drink plenty of water throughout. It’s also important to use the correct equipment. In today’s world of fitness, there is specific equipment for all levels of fitness and ages. In the mid-2000s, Lappset, the Finnish developer of outdoor fitness (in Finnish: ulkoliikunta) equipment, studied the everyday lives of senior citizens and children in daycare. The project eventually generated ideas that grew into the Senior Sport concept. Inspired by the research and assisted by experts in the field, Lappset designed a series of fitness equipment specifically for the elderly.

Sporty products for all ages

Ready, steady, go! Swing around a pole, run over a swinging bridge, balance your way across a beam, move a hoop all the way to the other end of a pole, a speedy crunch towards the finishing line and goal! New records and new obstacle courses are born everyday while fitness levels develop along with agile competitions. A few adults show up at the outdoor gym (in Finnish: ulkoliikuntapaikka) at the end of the day to stretch some muscles and do a few pull-ups during their evening walks.

Staying fit is a corner stone of a healthy life and can be a source of enjoyment also for adults. The exercise products developed by Lappset, a Finnish developer of outdoor fitness (in Finnish: ulkoliikunta) environments, are designed with versatility in mind and can be used easily by both children and adults. By ensuring the possibility to use the equipment by all age groups, the products are used actively throughout the day. Additionally, by building an environment with products meant for different user groups, new acquaintances can be made with a common interest.

In the mid-2000s, Lappset studied the everyday lives of senior citizens and children in daycare. The project eventually generated ideas that grew into the Senior Sport concept. Inspired by the research and assisted by experts in the field, Lappset designed a series of fitness equipment specifically for the elderly.

The purpose of the Senior Sport outdoor fitness equipment is to enhance the daily lives of senior citizens through outdoor exercise. The playful exercises designed for the elderly improve their capacity to cope with everyday tasks. Senior fitness (in Finnish: senioriliikunta) is essential for good mobility ensuring that senior citizens hurt themselves less often, saving on medical costs.