NoExcusesGym

If you didn’t start exercise, start now.
Why is Exercise so important as we age? After 50, we begin to loose muscle mass at the rate of 6 percent every decade (about 5 pounds) and we gain 15 pounds of fat every ten years to replace it. Less muscle and more fat stores in the body, combined with inactivity and poor diet, can contribute to a wide array of degenerative conditions and disabilities, among them: osteoporosis, Heart Disease, Diabetes, High Blood Pressure, and Osteoarthritis. Researchers speculate that Alzheimer’s disease and certain cancers can also be linked to a lack of activity as we age.

5 Parts of a Healthy-Aging Workout:

1. Endurance Exercise: running, brisk walking, biking, aerobics, tennis, (a minimum recommendation of 25-30 minutes a day

2. Strength Training Exercise: weight lifting, uphill training (walking, running, hiking up an incline).

3. Stretching Exercise: pre- and after workout stretches retain flexibility. Try Yoga and Pilates.

4. Balance Exercise: use a balance ball for core exercises or stand on one foot without support.

5. Meditative Exercise: reduce Stress with Yoga and Tai Chi.

5 Keys to Exercise Success:

1. Dream big and set realistic Goals. If you’re not use to Exercise don’t try to run a marathon right away. Create a step-by-step plan to increase your Stamina, strength and stability. Too much, too soon can end up causing Injuries. Gradually work up to your dream achievement, such as participating in the Senior Olympics or climbing Pikes Peak.

2. Exercise daily. Create your own special time for Exercise every day. Whether it’s a morning jog through the neighborhood, a mid-day walk with the dog or an afternoon swim at your local gym, daily Exercise is much more effective at reaping healthy benefits than the “weekend warrior” approach.

Exports recommend 25-30 minutes of moderate to strenuous Exercise every day just to maintain your current weight. If you are trying to loose weight, extend your workout time to 60 minutes.

3. Be aware of your body. If you feel soreness or a slight achy feeling in your muscles, that’s OK. Your body is responding to a good workout. Use ice therapy to ease small Aches and Pains, and to reduce inflammation. A few 20-minute sessions with a cold pack and you should be ready for your next daily workout. Never use heat on Stressed or strained muscles, as it will increase pain and swelling, slowing recovery time. Heat is appropriate to Relax tight muscles. If you experience serious problems such as extreme pain, fainting, numbness in arms or legs, or chest pain, seek medical attention immediately.

4. Stay well hydrated. Always a consideration for any Athlete, dehydration can pose a serious problem in older athletes as aging bodies contain less body water. Sweating and exposure to heat can easily deplete the body of fluids. Drink plenty of liquids before, during and after your workout.

5. Be a health leader! Encourage others through example and participation. Be positive and motivated. An enthusiastic attitude is contagious! It will also keep you going running through puddles on a rainy day; surviving aching legs on a downhill descent; or arriving at the finish line of your first race!

(by Marcela Vanharova)