You have to move six days a week from now onwards.
Remember, if you don’t move six days, you lose.
The older you get, the faster you lose it. Every one needs to do some form of flexibility, strength training and aerobics.
These are the important areas that improve your health and keep you feeling good no matter what age you are.
As you age there are few things which change. The first thing is how much your body can tolerate in terms of amount of impact you can withstand. The second thing is the recovery time.
If you are just starting your exercise routine:
If you are just starting your exercise routine, focus on building up your cardiovascular conditioning. For building cardiovascular conditioning, include swimming, low impact aerobics, aqua aerobics, and brisk walk in your exercise routine (Cardio exercise equipment).
If you want to walk up to your mailbox and back few times, it’s all right. The point is to move on and so you can chose any way to get moving.
Stretch out before and after exercise routine. In this age, the joints stiffen up. Stiff joints can contribute to falls leading to injuries. By stretching, your muscles and joints become flexible and you can easily move without falls.
Get into exercise routine. Fix your exercise timings and try to do the exercise at same time everyday. Once you get into habit, it is easier to do. Keep a goal and workout to reach that goal. Allot 45 minutes for your cardiovascular workout and 5 minutes for stretching exercise.
Once you reach your goal, set a new goal to take on balance and strength training. Now reduce the cardiovascular workout to three days a week. Start with strength training using weights, resistance bands for two days a week. You should work on balance exercises everyday.
If you have already started your exercise routine:
If you are already active and following an exercise routine, do cardiovascular workout three days a week for 45 minutes. Follow cardio with stretching and ten minutes of balance exercises.
Strength training should be included in your exercise routine and done three days a week for half an hour. Take help of a professional trainer when working on strength training. Follow strength training with fifteen minutes of balance and core work. Follow the proper form and posture.
On the last day focus on balance and core exercises. Take yoga, pilates or tai-chi class. If you already know how to perform these exercises, you can do it on your own. If you are a beginner, take help of a trainer.
Relieving from minor pains in exercise routine:
As you workout sometimes, your body gets pains. At some other times, you get pains not related to exercise such as pain from arthritis. You can follow some basic things to lessen pain and keep moving. These basic things are for minor pains only. If you have major pains, stop exercising and consult the doctor.
Moist heat: If you are feeling stiff, moist heat is good. You can have warm towel, heat pack, hot bath or hot shower for 15 to 20 minutes three times a day to relieve from pain and improve flexibility.
Cold: If you have inflammation, cold works. Take a bag of ice and wrap in a towel. This can reduce the swelling of inflamed joints. Don’t do it for more than 15 minutes. If you have Raynaud’s phenomenon, don’t use this method.
Following this exercise routine helps to keep you strong and flexible. Even by following the five minute fitness routine you can improve your health.