Everybody knows that exercise is good for you. Giving your doctor a vacant look when he mentions the “e” word isn’t going to win you any brownie points. If you want to enjoy good health and independent living you are going to have to learn how to take care of yourself. Exercise is a “big deal” when you get older and it is going to take an actual plan to get the most out of your efforts.
The good news is that you don’t need to do a vigorous workout at the gym every day, but you do need to figure out how to put together 30 minutes of moderate activity on most days of the week. It doesn’t have be all at once, so if taking three walks a day instead of one works better for you, that is okay.
Peta Bee (The Guardian: London, UK. February 6, 2007) cautions against being a weekend warrior. Squeezing all of your physical activity into a two day marathon puts an unbelievable strain on the body, which seniors can hardly afford, and is not going to achieve your fitness goals.
Get some instruction. You may scoff, but it is possible to teach an old dog new tricks. Join a gym or a walking/running club where you can get expert tips to ease you into action. A professional will help you plan a program so that you will not hurt yourself.
Balance your activities. Aerobic activities, flexibility and resistance work are all important. Your goals are difference now. You are working toward strengthening your bones and muscles to keep you mobile and independent.
Stick to the 10% rule, which means that you shouldn’t try to increase your activity by more than 10% at a time. You don’t go from walking one block to one mile in a day. It is more important than ever to build up to fitness gradually.
Remember to rest. Allow your body to recover and adapt to your new activity level, especially if you are trying something new. Pushing yourself too hard and too long is not a good idea.
Remember to warm up until you break into a light sweat and stretch gently. Your muscles and joints aren’t as resilient now and an injury could be just a heartbeat away. The older you are, the stiffer your body gets and it is important to prepare your body before you workout.
Take a class. Because a class is a defined length of time, there is no chance you will not be tempted to push yourself to the limit. There is also an instructor to keep an eye on you to make sure you are not exceeding your capabilities.
If you play a sport it is good to take a lesson from time to time. Your rusty old fashioned technique or equipment may be predisposing you to injury. Use good (up to date) equipment, especially your shoes. Age related changes make older people more vulnerable to injury.
Last but not least, don’t forget your age. The important thing is to listen to your body. You will not be able to dive in, no matter how much you practice, and do the same things that you could do 10-15 years ago (a bitter pill to swallow). You are not as sturdy or as flexible as you once were and you may not be able to tolerate the same types of activities. Modify your fitness program to meet your current needs and abilities.
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