Researchers have reported that both men and women who have reached over the age of 60 must work out in order to avoid physical or medical complications and for a healthier and more active lifestyle. But before starting with any exercise program, a medical consultation is very important, you must see your doctor and go through a complete physical exam. Dependent on particular medical problems you will need to work with your doctor in developing a safe and effective exercise program.
Remember to take it one-step at a time, it takes time to get in and out of shape, do not rush yourself or get discouraged.
You can begin with Aerobics; they are a light form of exercise and can help you start.
There are various ways in which you can start to exercise aerobically; especially if you are just starting back a “walking program” will be the smartest choice. Invest in a pedometer, you can get one from the local sporting goods store. A pedometer monitors the number of steps taken, you can gradually and little by little add more steps and stay fit.
Once you are definite, there is a need for commitment to your health. Try parking further away, even you have found the perfect parking spots from your destination, take that walk and enjoy it. Taking the stairs every now and then instead of elevators is yet another healthy initiative. You need to eventually reach a goal of 10,000 to 15,000 steps per day, and gradually add to it if you feel like it.
Fitness classes can add a great variety to your fitness program, they will help you work out in interesting ways and not only will you experience a variety of workouts such as low impact aerobics, yoga, dancing, tai chi, or even cycling. You can also make friends with like minded people here, whilst Water exercise is yet another great addition to an effective exercise program for seniors. The water buoys you up, and as you, exercise here and swim around you have less weight and stress applied on your joints.
Things to remember as you work out:
- You must keep in mind to stretch gently.
- Do not forget to Relax and to breathe as you stretch
- Hold on to each stretch for at the least 30 seconds
- Never bounce
- Stretching should never be painful, never push a stretch too far
Plan your meals in such a way that you devour your “heavier” and more fulfilling meals in the earlier part of the day. Start with a heavy breakfast, followed by a good lunch and then have a light evening meal. Avoid anything that is JUNK, stick to freshly made and unprocessed food.
Do not eat at least a two good hours before your bedtime unless it has been recommended by your doctor.
Taking a brisk, short walk right before breakfast cannot only “kick start” your metabolism but also helps in burning more calories all throughout the day.
Avoid processed food; they are high in both Sugar and Sodium content.
15 Min Senior Workout – HASfit Exercise for Elderly