Getting
— And Staying — Active
You’ve heard it before: regular exercise
helps prevent obesity, heart disease, stroke, diabetes, cancer and
osteoporosis. But did you know that exercise improves mood and even
helps combat depression? People who exercise tend to eat better,
sleep better, and have a better sense of well-being. It’s
never too late to start, and even if you’re over 60, exercise
can add healthy, active years to your life.
Warmer weather is finally here, and it’s a perfect time to
be outside and get moving! Or maybe you prefer an indoor workout
routine. Either way, here are some key points to help you make the
most of your exercise.
Before you start, see your physician. Depending on your age and
fitness level, you may need a full physical. If you’re on
a new exercise program, start slow – maybe 10 minutes a
day 3-4 times a week, and add 5 minutes to your routine each week.
And if you feel pain, STOP!
Stay
hydrated – water is best. Unless you’re training for
a marathon, you probably won’t benefit from sports drinks.
In addition to the recommended 8 glasses a day, drink another
cup for every 15 minutes of exercise. Do not wait to feel thirsty;
your thirst mechanism lags behind your actual fluid need.
Stretching is essential – but you can overdo it and cause
injury. Before starting your walk or bike ride, stretch only lightly.
After a few minutes, when your heart rate starts to increase,
stop to stretch a bit more fully. When you are finished exercising,
stretch again. This pattern will reduce your risk of injury and
improve flexibility and balance. It’s not a bad idea to
consult a personal trainer or other fitness professional for your
ideal stretching routine.
Try to exercise in your target heart rate zone, which is 60 to
90% of your maximum heart rate, depending on your fitness level.
If you haven’t been exercising, start at 60%. To calculate
your target zone, first figure your maximum heart rate, which
is 220 minus your age. Then multiply that by 0.6 (or higher if
you’ve been exercising over 6 months). That number equals
the number of heartbeats per minute you’re shooting for
at your exercise peak. If you count more than that during your
jog or hike, slow down. If you count less, push a little more.
For example, if you are 55 and have a target zone of 60% maximum
heart rate, your maximum heart rate is 165 (220 minus 55), and
your target heart rate is 99 (165 X 0.6). Hint: Use your wrist
or neck to find your pulse, and count beats for 10 seconds and
multiply by 6 to get beats per minute.
Mix it up. Variety, according to a recent poll of successful exercisers,
is what keeps them motivated. Targeting different muscle groups
is also best for your body. Try strength training, yoga, skating,
tennis, hiking, aerobics, biking, swimming, dance/martial art
lessons, join a spots team, play with your kids… whatever
gets you moving!
For organized events (and great support!), get involved with a local
group. Or, look into leagues and activities in neighboring towns.
Keep your eyes and ears open at your church, synagogue, gym, clinic,
library, bike/sports shops, etc. Better yet, start your own league,
walking group, or other organized activity.
All
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