Regular exercise can help you stay active and prevent you from developing health problems as you age. But how can you do that? Some people can keep fit even though they live a full-time lifestyle. Others are not as motivated to exercise, and this shows. Either way, exercise is a must-have in your daily life, whether you’re approaching 60 or already have. Don’t panic if your treadmill is collecting dust. These six tips will help you get moving again.
1. Get the go-ahead
You should see a doctor if you haven’t visited one in a while. The doctor will perform a physical exam on you to evaluate your current fitness and to make sure that you are healthy enough to pick up the pace. Now is the best time to determine if you have any medical conditions that could affect your exercise program. While you may have to make adjustments for heart disease, arthritis, or diabetes, exercise can help you manage your condition. Clearance is key to guiding your first steps. Your doctor might also be able to offer guidance on where to begin or information on local exercise groups that tackle the same issues as you. Your doctor can help you get on track and ensure you exercise safely. According to Gary Calabrese, “The benefits of exercising far outweighs the fear of starting,” It improves mobility, balance, and reduces chronic conditions. It also helps to lose weight. It improves sleep.
2. Keep track of your progress starting at the beginning
You may find it helpful to have a few tools that you can use to monitor your progress as you exercise more. You can use a:
- Activity tracker or pedometer can be used to record how many steps you have taken each day
- Timer that will time your workouts, and take your pulse before and during exercise
- Keep track of your daily exercise with a notebook or journal . You can show how far you have come and what you are doing as you go.
It is important to keep track of your progress, as you won’t likely see immediate results.
- You’re now ready to go, but take it slow.
Warm-ups and stretching should be part of every workout. Simple leg and arm swings, or trunk rotations, are great for increasing circulation and activating your muscles. Walk slowly for a while if you are going on a walk. Then, increase your pace. Take a deep breath, relax and take it slow at first. It will become easier as you establish a routine.
3. Select the best exercise for you
An exercise program that is balanced should include:
- Aerobics
- Strength exercise
- Balance and proprioperception (the capacity to sense where your body lies in space)
4. These are some ways to make your routine work.
Alternate days. Alternate between strength and aerobic exercises, aiming for at least 30 minutes each, five days a week. Look for activities that interest you. Get moving. Walking, biking, pilates, sports or dancing are all options. If you have friends who are willing to exercise with you, even better. It will help you motivate one another. You might consider swimming. Swimming laps is a great cardio exercise, especially if you’re overweight or have joint pain. Take a stroll. Walking briskly among landmarks in your area is a good idea. You can also walk up and down stairs at home, or sit-and-stand in a chair if the weather is poor. Calabrese suggests that you start slow and work your way up in five-minute increments until you reach 30 minutes per day.
Strengthen. For strength training, you can use resistance bands or free weights. To increase recovery time, rotate through all the muscle groups: back, stomach, legs, stomach and hips. You can use 5-pound dumbbells, or kettlebells. As you gain more repetitions, add weight. Balance is something you can do every day. Balance can be as simple as standing on one side of the kitchen counter and moving to the other. He recommends yoga and tai-chi as excellent options for seniors who wish to improve their flexibility and balance. He says, “The most important thing to remember is that the program must fit you to it and not you to it.” You don’t have to force yourself into a position in pilates or yoga. Do as much as possible.
5. Do a self-assessment to determine if your workouts are effective.
The “talking test” can be used to gauge how hard you work. Calabrese says that if your heart rate rises but you are able to have a conversation with someone next to you without having to gasp for air, then you are likely working hard. Normal soreness will be felt within the first 24 hours of a weightlifting session. However, if it persists for 36 to 48 hours, you have probably done too much. You’ll also notice if you aren’t working hard enough. He says that exercise is not good for you. “You won’t notice any improvement in your fatigue, ability to lift weights and ability to walk long distances if your activity level is too low.”
6. Good fuel and hydration are important.
It’s a great time to exercise regularly and to review your eating habits. Don’t forget to drink lots of water each day. To fuel your body, plan meals and snacks high in fiber. You can find whole grains such as oatmeal, beans, tofu, and fiber-rich vegetables in these recipes. Calabrese suggests that older people should eat less and be more hydrated.
