Senior exercise is fun. It is not one more item on your to do list. Check with you doctor first and then enjoy your workouts!
Knowledge is power. Read and learn as much as possible on strength training, cardio, and flexibility. If possible, consult with a fitness trainer a few times to answer your questions.
Many people find that exercising with a buddy keeps them on track and on the right path. Choose someone who has a compatible schedule and goals that match yours.
Choose activities that bring you joy and can fit into your daily schedule. Increase your frequency and duration as you get stronger.
You'll want to do your strength training two or three times per week. Ideally, do your aerobic exercise five times per week for at least 30 minutes at a time. Add a few weekly flexibility sessions (yoga? tai chi?).
Increase your water intake. (Try adding lemon or a bit of juice if you are not a fan of drinking water.) Your body loves five or six small meals per day. Follow your fitness activity with a healthy meal.
It takes at least a month to get into the habit of exercising. Many people stay motivated by journaling their successes. When you are exercising alone, try listening to music or recorded books. (Your local public library probably has a nice selection.) Treat yourself to a new dri-fit workout top or a pair of exercise shorts/pants when you have twelve weeks of sticking to the program.
Establish a supply checklist to make your life easier. This will help you remember your water bottle, weight-lifting gloves, MP3 player, etc. Don't forget a hat and sunscreen for your outside activities.
Variety is the spice of life. Try a new fitness activity every ten days.
Your exercise choices are abundant. Shake up your week now and then by hiking, swimming, taking a spin class, playing tennis etc.
Resistance training (strength training) uses free weights, resistance bands, exercise balls, and weight machines to improve your strength and reduce the loss of bone density that occurs as we advance in years. Be sure to include this form of exercise in your schedule.
When you lift weights, do eight to fifteen repetitions. If you can't lift or push a weight eight times in a row, it is too heavy.
Learn the correct body position for each strength exercise. Ask questions if you are unsure.
Don't hold your breath. Relax your head and neck. Arm and leg joints should not be locked.
"No pain, no gain" is baloney. Senior exercisers will experience soreness now and then, but should not be in pain.
Do your strength training at least two days per week. (Three is ideal.) Be sure to take at least a 48 hour break between working out your muscles so they have time to repair.
Five to ten minutes of gentle walking makes a fabulous warm-up to strength training. Be sure to swing your arms as you move. Safe head to toe stretching at the end of your exercise session is so important!
To improve your balance and flexiblity, add stretching, yoga, tai chi, pilates, etc. to your weekly plan. Your body will thank you!
Choose fitness activities that bring you the most joy. Depending on the season and where you live, you may be able to exercise both indoors and outdoors for a change in atmosphere. Most importantly, have fun!
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