by Keila Chaliotis, Staff Writer
I think we all agree that exercising helps keep you be in great shape, be healthy and helps you be in a better mood. It doesn’t matter how old you are, at different ages, exercise still brings many benefits, so it’s never too late to start exercising, even if you have never exercised before. It might take you longer to get used to it, but it is not impossible. The more you workout the more stamina and resistance you will have. You are slowly going to be able to see your improvement not only in your body, but also in your attitude and way of thinking. I know you have heard, we all have, many stories of people changing their life by working out. Choose to be healthy. Like I said before it’s never too late to start working out.
If you have years of inactivity, it is important to start slow. You don’t want to injure yourself or burn out before you even start getting use to the routine. Start slowly and gradually increase the intensity or sets in your workout. Even if that means you start with five minute walks. You then can start increasing to ten minute walks and so on. The important thing is to start even if it means one step at a time. Keep focus on your goal and sooner or later you will find yourself walking for longer periods of time. It will be a good idea to write down your goals. Once you see it in paper will feel you have a personal contract, a contract you should start and finish. Make a schedule and if possible get a partner that can also help you keep the routine and help you accomplish your goals. Remember to set specific and realistic goals. Goals that are reachable and that can be accomplish gradually. Go back every two weeks to check those written goals just to make sure you are keeping track and staying on course. Make your exercise routine part of a daily habit more than a chore. You will learn to enjoy it and have fun with it.
After you have started walking you can start adding to your schedule some days where you can do some dancing, biking or even swimming. All are great cardio options, but if what you prefer to stay indoors, there are plenty of videos out there for all ages. Also visit your local senior center, rec center, Y, or local fitness center for classes. Today many centers offer exercise classes for all ages.
To better your resistance, try some rubber exercise tubing or bands. Both are excellent options. They are not expensive, easy to carry and easy to use. You can do lots of exercises with them such as stand on them and do upright and bent over rows, overhead presses, lateral raises, front raises, bicep curls, trunk rotations, pull downs, triceps kickbacks, pectoral flies and abdominal work. Some fitness centers also offer classes that include tubes and bands.
Remember before you start any routine, make sure you stretch. There are various stretching exercises you can try or why not, join a yoga or tai-chi class. Aside from helping your body it will also help your state of mind and improve your mood. A healthy body will result in happier you.
Other exercises that you can try but with caution especially if you have a balance disturbance are:
Stork: Stand on one leg while you keep your hands to your side with your shoulders relaxed. Try it for about 30 seconds if possible. Repeat with every leg and every day, so you can see improvement.
March: Here you can hold on to a chair to help you balance and lift your left knee up toward your chest then bringing down to starting position. If you want to challenge yourself try to hold it up for a couple of seconds. After do the same with the other leg. Do 10-15 repetitions on each leg.
Walk on a straight line: First to make it easier look for a straight line on the floor and just try to walk along it. Try it with your arms extended out and if you feel like you can close your eyes and add a litte bit more difficulty. Walk back and forth 5-10 times daily.
Heel raises: Very simple just rise up on to your tippy toes. Hold on to a chair if needed to keep balance. Repeat 10-15 times daily.
See doesn’t matter your age there are plenty of options out there for you. No reason to stay sitting at home while there are various exercises you can be doing.