The older we get the more important exercise becomes. By making a few small changes and incorporating two simple strategies it is easy to get fit and healthy and stay that way! In fact studies are showing that baby boomers and seniors tend to see results quicker than anyone else when beginning a fitness exercise program.
To begin with start by adding strength training just a couple of times every week to your fitness routine. Forget the ‘no pain, no gain’ it is simply not true, you can achieve terrific results from an easy full body exercise routine that does not leave you in pain the next day. In a short time frame you will be amazed at how good you feel! Strength training does so much; it improves your balance and coordination, strengthens your muscles and bones, and it even helps you sleep better.
Secondly cardiovascular exercise is equally as important. It improves the function of your heart and lungs while increasing your overall stamina, endurance and energy. By cardio exercise I don’t just mean hopping on the treadmill or elliptical machine at the gym. It comes down to the fact that the more you move the better you will feel! Every thing you do, yard work, gardening, house work all burn calories and can be included in your cardio exercise. It is easy to get started with cardio exercises; it can be as simple as just taking a walk each morning.
When it comes to fitness and exercise the more you know the better the results. First always check with your doctor before beginning an exercise program. Begin every exercise session with an easy warm up with activities such as walking or easy jogging for at least 8 to 10 minutes. The reasons are easy to understand, you slowly increase your heart rate, warm up your muscles and get the blood flowing to prepare you body for more strenuous exercise. Finally, end each workout with an easy cool down and stretch routine. Remember diet and exercise go hand in hand. Always keep your potions in check even though you are exercising.
When exercising to get healthy and stay healthy, not matter what your age, follow these exercise specifics and you’ll see results in not time!
• Strength Training Exercising — 1 to 2 full body workouts per week (non consecutive days) with moderate weight and intensity
– 1 to 3 sets of each exercise with 10 to 15 repetitions
– 30 to 45 seconds of rest time between each set
• Cardiovascular Activities — 5 to 6 days per week
– 30 minutes to 1 hour
It is truly the little things that add up to achieving your fitness success. Start slowly, using the above strategies and let each of your successes build on the next.