How Should The Over Fifty Age Group Exercise?
This is a difficult one as much will depend on whether and how much exercise or sport has been part of everyday life or if the previous years have been spent as a couch potato.
Many over fifty age group will fall somewhere either side of involvement in some element of exercise during their adult life, be it golf, gardening or just regularly walking the dog.
OK you guys, so you are getting to that time of life when you want to stay trim and attractive, but the hair is receding and there are signs of a beer gut coming.
Us ladies are becoming aware that our bums are sagging and our upper arms seem to have lost weight at the top and doubled in size underneath, every thing seems to be succumbing to gravity.
What every over fifty year old has to realize is that the feel good factor will be a thing of the past unless remedial action is taken and taken today.
That weekly round of golf and walking the dog or going to the gym for a thirty minute workout and an hours gossip with the girls over coffee ain´t going to do the trick any longer!
Now is the time to get your act together, don’t leave it another day. Every delay is going to make it harder to stay feeling young and vital so lets get down to it right now!
No need to worry, unlike a lot of information on this site that is aimed at the dedicated keep fit addicts, this article wants only to encourage those who would like to stay looking and feeling good without exercise taking over their lives so that they are neither patronized or respected by their juniors!!!
Lets start off with basics of over fifties exercise
Number one respect your stomach and digestive system.
You want to enjoy your food - who doesn’t? There is no reason not to pig out once or even twice a week on your favorite meals but and this is the big but (or it will lead to the big butt!) go easy on every other meal and just eat healthily and modestly for the rest of the week.
Right that’s out of the way so we are moving on to the next step, and that is to keep our hearts pumping vigorously.
Exercises to keep the heart up to scratch are called cardio exercises and these workouts can vary from the comfortable to the extreme.
The object is to get the heart rate and breathing up for an extended period. Depending on our level of fitness when starting a regular routine of cardio exercises the duration and intensity is easily controlled using common sense.
If you are a regular walker then up your pace, put in a burst of power walking for a while every ten minutes or so but don’t overdo it. The best way is to keep your breathing steady and not get out of puff
For beginners just start out with a stride rate you feel comfortable with but please don’t make it an amble and try to get in two or three miles three times a week and build up pace and distance as you progress.
Try and maintain a pace that lets you feel that your heart rate has increased.
These tips apply to whichever of the cardio vascular exercises you opt for but they will all benefit your general health and fitness and help to increase your metabolism which will be some help in controlling your weight.
Swimming, jogging, running, tennis, hill climbing, golf and any other similar activities that you can regularly find time for and enjoy will all be of benefit.
Regular stretching routines can be carried out almost anywhere and at any time.
Just because they seem easy do not underrate their importance. In the first place you must start each stretching session with a gentle warm up, it only takes a minute or two of extending your arms and legs, bending slowly and twisting your torso to feel the muscles loosening up and then you can really get into the swing of things.
Once or twice a day for 5-10 mins will help in maintaining your mobility through the years. Overstretching can damage muscles and joints and can result in lasting pain so once again take it easy and build up to a comfortable level.
Finally the most misunderstood of all basic exercises for those of advancing years-weight training. Muscles take time to regenerate and if you forget this then you are begging for trouble.
Never exercise the same groups of muscles with weights on consecutive days, always leave at least a day in between.
The best route to take is to exercise only the upper body muscle groups one day and the lower body muscles the next. Getting into this routine will help to avoid any painful problems cropping up and will be a greater benefit in building up strength.
Try to avoid the temptation of starting with weights that are either too heavy or too light. As a rule of thumb if you can’t lift the weight for more than eight consecutive times without having to rest it is too heavy, and if you can lift it for more than sixteen times without a rest then it is too light.
Using the correct weights go for eight to sixteen repetitions and then pause for 1-2 minutes and either repeat or move on to the next weight exercise.
Use steady lifts and avoid jerking, inhale as you exert and inhale as you return to the rest position all the time keeping up a steady rhythm. At no time should you hold your breath as blood pressure could be affected.
Minor aches and pains and some tiredness can occur after weight exercises and are normal but be concerned there is pain in the joints or muscles and a feeling of total exhaustion, these are warning signs that you are overdoing it so ease up.
Twice a week for 30-40 mins is a minimum while 3-4 times a week is better.
Weight training exercises build up muscle strength that helps to ease up pressure on the joints and aids resistance to the onset of osteoporosis. A stronger lower body muscle group improves balance.
Try to combine all three types of exercise each week to get and stay looking good and not feeling your age.
Remember to get the best from exercise try to keep it fun and not a chore and bear in mind the old saying “all things in moderation”
If you have any health doubts whatsoever you should consult your medical advisor to be on the safe side before getting into any exercise program, otherwise enjoy.
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