Sara Tiradossi/Winonan

Winona State University’s Retiree Center hosted Fitness and Wellness for Active Adults on Friday, Nov. 6. as part of Senior University, giving participants the opportunity to learn about health maintenance.

Senior University is a series of non-credit classes offered to senior citizens in the community.

Assistant professor of exercise and rehabilitative sciences Justin Geijer spoke at the lecture about the aging affects on physical activity and health related physical fitness components in the elders, such as body composition, cardiovascular endurance, muscular strength and flexibility.

One participant said she takes a fitness class because she loves the socialization part of it and the movements do not require stress.

Another participant said he is involved in the cardiopulmonary program at the Winona Health.

“I just feel better and sleep better after I exercise,” he said.

Geijer said the fitness and exercise component is very important at any age for a good overall health.

“We are built to move and our life is significantly better when we take up any physical activity,” Geijer said. “We need that stimulus in our life and exercising will improve our ability to perform and sleep.”

Geijer said the benefits of exercising for the elders include an improved strength, cardiovascular endurance, bone mass, posture and balance. He said the bones become stronger by increasing the stress on them.

“Strength is important because it will make our little daily activities much easier,” Geijer said. “Challenging ourselves will improve our quality of life, even just taking the stairs or going on a walk.”

Today, people spend a lot of time on the computer, Geijer said, and tend to lean forward when they are typing, but it is important to pay attention to the posture and try to stay upright.

“Every little challenge will allow us to live longer,” Geijer said. “An active lifestyle is associated with a small increase in longevity and better quality of life.”

Geijer said it is possible to regulate mood and sleep pattern by exercising.

“This includes keep doing what we love doing,” Geijer said. “Little by little the risk of cancer will be lower but also diseases, depression, bone fractures and falling.”

Geijer said there are many activities and places the elders can have access to in order to become active, such as tai chi, aerobics, the YMCA, the Winona Senior Friendship Center and in-home activities can help to work on balance, posture and flexibility.

One participant said he has recently started tai chi, and it has helped him to breathe and control the mind.

Geijer gave some tips for the elders to try during their daily activities. He talked about different options to improve and strengthen the lower and upper body muscles.

“Always listen to your body and make sure you do not push yourself too much,” Geijer said. “Anytime you are lifting something, remember to keep your spine flat, so you can use the muscles in the legs and hips. It’s the safest way to do it.”

One participant said she occasionally does some yoga movements in the morning and said starting the day with those five exercises is an excellent warm up.

“Think about squeezing your belly button and the lower back and widening your shoulders,” Geijer said. “If you are carrying something, think about this supporting system. Your spine will be in a straight line and the weight won’t affect you as much.”

Geijer also said walking is a great physical activity for the elders, but not everyone is able to run. Although, walking has just as many benefits.

“Running increases bone density compared to walking but it has a higher risk for injury,” Geijer said. “Your bones will be only as strong as they need to be, so you are not able to run a marathon unless you increase your running distance little by little.”

Geijer said blood pressure is an issue with strength building, and breathing is a big part of physical activity because it helps to keep the blood pressure low when performing work.

“As long as you are slowly increasing your ability to adapt, you’re less likely to get injured,” Geijer said.