Exercise is beneficial at any age, even later in life. Make a plan for getting fit and don’t procrastinate. Start out slowly and work up to your best possibility. You’ll be glad you did when your flexibility, strength and health improves beyond your expectations.
There are benefits to be had at any age by exercise. We know that and we do plan to start exercising, but somehow time slips by and we are no nearer getting fit. Procrastination is our biggest problem, but now is the time get out of our funk and lay the groundwork for a sustainable lifelong fitness plan. It all depends on laying out a plan, following through and making it a habit. This plan is doable and addresses flexibility, strength, balance, and aerobic fitness. That may sound like a lot to take on but it really isn’t. You begin slowly (for those who haven’t exercised in awhile) and pick up speed as time goes by.
In week one, you’ll be doing five minute walking sessions, if you are comfortable with more, do it. This plan is for those who haven’t exercised in a long time and have to begin slowly. These exercises need no special equipment and it doesn’t matter what your age is. It’s for everyone who wants to get in the best shape possible for them.
If you don’t give your heart a challenge by working it, it can get surrounded by flabby fat that makes it work harder and you don’t want that, so choose any aerobic activity you like,walking climbing, skating, cycling,hiking, it doesn’t matter what it is as long as it gets you huffing. Remember it takes time to get started so don’t try to make up for lost time.
To stave off muscle decline or to build and maintain muscle, you must carry a load. It’s good for your metabolism, makes you strong, lifts your mood and prevents injury. Start out with light weights and build up to heavier ones. Two sets of 10 repetitions is enough, and fewer if the load is heavy. Weights are fine, push-ups and leg raises of your own body weight is good.
Stretch every day for 15 minutes. A slow stretch until the muscle feels tight but doesn’t hurt is what you want. Hold the stretch for 30 seconds without bouncing. It takes six weeks to see any results so keep it up. You’ll lose ground every day you miss.
Equilibrium exercises aren’t complicated. You can practice standing on one foot with your eyes closed or walking a straight line with your arms at your side. Start slowly and build up gradually.If you have joint problems or high blood pressure, check with your doctor.
Start the first week by doing five minutes each of flexibility, aerobic, strength, and equilibrium.
On the second week step it up a little for each exercise.
Aerobics exercise is walking, cycling, running, climbing, hiking or skating, jumping jacks, anything that makes you breath hard.
Flexibility exercise is stretching in a sustained way.
Strength training exercise is lifting weights, performing push ups and leg raises.
Equilibrium exercise is standing on one leg or walking a straight line with your eyes closed.
After your first week, divide your exercises out to alternate days and add minutes to each routine. You should eventually do an hour of exercise at least three times a week. Two or three times a week should be enough for each exercise. This is a sensible plan that will show results in a few weeks if you stick to the plan. It’s also a plan that can be followed for a lifetime.