Of course physical activity is important at any age, but more so as we get older. Beginning an exercise program is not difficult, but it does require some preparation and planning. Before you begin an exercise program, we need to cover a few things.
Growing old is not for the weak of heart. The human body experiences dramatic changes as we advance in age above fifty years. It can seem almost like an appliance whose warranty has just expired. Everything that can go wrong seems to start going wrong. The idea is to slow the rate of these changes and enjoy the greatest quality of life you can for as long as you can.
You are not a mechanical device like an automobile, however, your body is still a very complex machine. To keep your body running in the best possible shape for your whole life, you need to maintain it properly. When we were twenty, we could go without paying a lot of attention to the care of our body, but lack of exercise has a more profound effect on us when we reach fifty and beyond.
Don’t fret though. The human body responds well to good food and lots of movement. You have the ability to feel energetic even after you get older, but with more careful consideration about how to keep your body working optimally.
Let’s learn about several things that must be done before beginning an exercise program, particularly if you have been sedentary for an extended time period.
1. Visit your doctor – This point can’t be stressed enough. As we get older, our body composition changes. We are predisposed to different difficulties and conditions. Visit with your physician first to ensure that you are in the best health possible before starting an exercise routine. Your physician will be able to guide you with any necessary dietary and exercise restrictions.
2. Know your limitations – No one likes to admit that there are things they can’t do but it will keep you from getting injured or worse. If you have joint pain, engage in exercises that will not put excessive stress on your joints.
3. Begin gradually, slow and steady wins the race. Slow and steady really does win the race – the race of being fit for life. You are most likely to keep exercising when you ease into it and find the pace you are most comfortable with.
4. Investigate what activities you can do – If you have arthritis, signing up for a step aerobics class may not be the wisest thing. On the basis of your medical condition and any limitations you may have, decide upon an exercise regimen that will provide you with the benefits without causing you injury or distress.
5. Carefully consider you nutritional status, exercise will not help you much if your nutrition is poor. Learn how to adjust your eating habits to make every move and every meal count. Of course you need proper nutrition and to experience rapid weight loss, if you need to, in order to maximize your health.
6. If you are overweight consider engaging in a weight loss program – Excess body weight is the cause of numerous, if not the majority of health problems you can encounter and being overweight will cause you to deteriorate at a much faster rate than you otherwise would
Now that we have discussed several things that you should do before you get started, we will dispel several myths about exercise in older adults. Remember, dieting and exercise will work to significantly slow that rate of physical decline that all of us experience as we age. It will also serve to increase your quality of life, so you can get greater pleasure out of your later years. As we discussed earlier, diet and exercise is most important for people over fifty years in age because the rate of change in your body is greatest in these years and your ability to slow these changes is greatest if you keep your body active during this period of your life.
If you are advancing in age, it’s important for you to understand that those negative stories about starting an exercise program are not accurate.
Why does getting older have to mean that you are relegated to a rocking chair? No one wants to be put out to pasture unless they are a cow. Since you are not, getting older doesn’t have to rob you of your independence or your carefree lifestyle.
Seniors can improve the quality of their lives with physical activity. Fitness is important to everyone regardless of age. You will be able to experience positive changes as you improve your physical condition.
The younger generation seems to be adopting a sedentary lifestyle now. They spend hours sitting in front of video games.
So, to get you moving and motivating others, we have to combat those myths about exercise and getting older.
1. “I am too old to start working out.” This is FALSE. You are never too old to perform some sort of physical activity to better your health. To begin with, you may have some exercise restrictions, based on your current physical condition, but that should not deter you from proceeding.
2. “Aerobic exercise is too demanding and I could break a hip.” Most hip fractures are the result of falls not exercise. You can engage in aerobics without it being a high impact type of exercise. Light aerobic activity will condition your body to that you can engage in more intense activity as you progress. By the way, aerobics are a great way to enjoy rapid weight loss and the benefits that accrue from losing weight.
3. “Exercise at my age can cause a heart attack.” Exercise can actually reduce your risk of heart disease, but it’s definitely important to check with your doctor before beginning any exercise program. Stay with your physician’s recommendations and you will be more likely to be successful.
4. “I am too heavy.” This is one of the best reasons to begin an exercise program. The metabolism slows with age, but we can work to correct this with diet and strength training exercises. You can still lose weight and feel great. There are always various exercises that you can engage in if you’re overweight until you are ready to do more.
5. “I will hurt myself if I lift weights.” Strength training is the best way to increase your metabolism, strengthen you bones and build muscle. You can start with dumbbells weighing as little as 2 pounds each and do simple exercises that will result in toned muscles and strengthened bones.
What have you been told about exercise? If any of the above quotes are applicable then you have fallen for the exercise myth. If you want to get active, go ahead. Get fit for life!
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