As people age their beliefs about themselves change, and one of those beliefs is about their ability to lead an active lifestyle. Many older people believe that they can no longer exercise like they used to when they were young. In many cases this may be true. However, studies show that it is never too late to start exercising. Nobody is too old to begin exercising. But it is important to start slow and work your way up. Once you have established an exercise routine you'll likely find that you can be healthier, more active, and feel better than you did and even in your younger years.
Before you start an exercise program you should have a medical checkup. Check with your doctor to see what kind of exercises he recommends. You aren't likely to find that your doctor will disagree that exercise will be a positive thing even into old age.
At the beginning your exercise program should include moderate levels of activity, and you should not start out with marathon exercise sessions. A good short 15 minute walk is an example of a moderate form of exercise that can yield great benefits. You may want to start with just 10 minutes. Or you may find it you can only walk for five to 10 minutes before taking a rest. The important thing is to keep setting goals and moving ahead. So if you start with 10 minute walks gradually increase that time to 15 minutes and then to 20 minutes. Don't try to prove to yourself how much you can do in your first session. It is far better to build yourself up and increase your activity level each day as your body begins to feel more comfortable with the tasks you are putting it through.
A good goal is 30 minutes of modest exercise each day. Ideally, this would include a combination of stretching each day and alternating aerobics and weight training. But this isn't where you have to start. Especially if you have not been active for many years it could take weeks or even months before you're comfortable with a 30 minute walk. There are many changes in our bodies as we age. Aging causes muscles to deteriorate along with our lung capacity. The rate of our metabolism and our flexibility decreases with age. There are also higher risks of medical problems such as osteoporosis.
It is estimated that regular exercise can prevent over half of the potential physical declines associated with aging. Physical activity slows down the aging process while increasing your energy, your stamina, and your mental health.
Improvements in strength, muscle tone and appearance are obvious benefits of exercise. But regular exercise will also increase the efficiency of your lungs and your heart warding off potential problems. It is essential to keep your ligaments from becoming too stiff as you age as this will result in less flexibility and reduced range of movement. An active person will receive benefits such as decreased blood pressure and a decreased heart rate. Improvements in self-image, confidence and reduced levels of stress are other benefits.
When you are considering a course of exercise activity is important to examine several categories. These categories are aerobic training, weight training and flexibility. In the beginning it is essential to increase your flexibility as much as possible. For people who have not exercised in a long time increasing flexibility should be the starting point and should precede other activities. Tight muscles can lead to injuries.
What you have spent several weeks improving your flexibility it is time to move to aerobic activities. Walking as previously mentioned as a great way to start. Another great activity is water aerobics. If you have access to a pool is a great way to get aerobic exercise without causing pain or stress to the joints.
Weight training should generally come after you have learned to increase your flexibility and developed a program of regular aerobic exercise. There are many options for weight training that do not require you to join a gym. Many exercises such as push ups, or even push ups starting from the knees can help to build muscle strength.
While many people feel that exercise is something that is more difficult for them to do as they age it is just as if not more important to exercise in the latter portions of our lives.
One of the biggest women's fitness myths is physical activity must be strenuous to achieve major health benefits. Where did this thought originate? A simple walk around the neighborhood is vastly superior than a walk from the sofa to the refrigerator during television breaks!
Women of all ages benefit from a moderate amount of physical activity, preferably daily. The same moderate amount of activity can be obtained in longer sessions of moderately intense activities (such as 30 minutes of brisk walking) as in shorter sessions of more strenuous activities (such as 15-20 minutes of jogging).
Look at these facts:
* More than 60 percent of U.S. women DO NOT engage in the daily recommended amount of physical activity.
* More than 25 percent of U.S. women are not active AT ALL!
* Physical inactivity is more common among women than men.
* Social support from family and friends has been consistently and positively related to regular physical activity.
What are the benefits of physical activity you ask?
* You are around for your children, grandchildren and loved ones as an example for taking care of your body. Many of us underestimate the role model position we are in with our families!
* Reduces the risk of dying from coronary heart disease and of developing high blood pressure, colon cancer, and diabetes.
* Helps maintain healthy bones, muscles, and joints.
* Helps control weight, build lean muscle, and reduce body fat.
* Helps control joint swelling and pain associated with arthritis.
* May enhance the effect of estrogen replacement therapy in decreasing bone loss after menopause.
* Reduces symptoms of anxiety and depression and fosters improvements in mood and feelings of well-being.
* Can help reduce blood pressure in some women with hypertension.
Additional health benefits can be gained through greater amounts of physical activity. Women who can maintain a regular routine of physical activity that is of longer duration or of greater intensity are likely to derive greater benefit. However, excessive amounts of activity should be avoided, because risk of injury increases with greater amounts of activity, as does the risk of menstrual abnormalities and bone weakening.
Previously sedentary women who begin physical activity programs should start with short intervals (5-10 minutes) of physical activity and gradually build up to the desired level of activity.
Women with chronic health problems, such as heart disease, diabetes, or obesity, or who are at high risk for these conditions should first consult a physician before beginning a new program of physical activity.
Women over age 50 who plan to begin a new program of vigorous physical activity should first consult a physician to be sure they do not have heart disease or other health problems. The emphasis on moderate amounts of physical activity makes it possible to vary activities to meet individual needs, preferences, and life circumstances.
So where do you start?
If you work in an office building, park at the end of the lot and walk to the front door. If you park in a deck, take the stairs up and down each day for a moderate increase in activity.
If your office is on the second, third or fourth floor, find the stairs and take a hike! You will be amazed how easy this is and it is a great start for a fitness program.
Do you homeschool your children or babysit other children? Take several breaks during the day and walk around the neighborhood while giving math problems to the children. They will learn more, you will get the exercise.
Other people in your sphere of influence need more exercise too. Many more miles and stairs are walked when you are talking to others and your mind is not on the "exercise" itself.
Finally, map out one to two miles around your house, work place, community center, church and WRITE DOWN all of the various eateries, groceries, dollar stores, coffee houses, gyms, etc. You probably think nothing of jumping in the car to do simple errands that you are better off walking rather than riding.
Both Dexter Stoakley & Keith Crovatt are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Dexter Stoakley has sinced written about articles on various topics from Travel and Leisure, Real Estate and Fitness. Dexter Stoakley maintains a site dedicated to helping people establish a .. Dexter Stoakley's top article generates over 4400 views. to your Favourites.
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