Inactivity leads to many issues as we age. Did you know that according to Webmd, your chronological age may be 55, your biological age could be 35? Yes, they say if you follow a consistent exercise program.
**Before starting, please check with your doctor.
Now, I will be turning 60 this year, wow! I feel like I am fairly active, I do a lot of walking. I try my best to eat right. But I know I need to add consistent exercise, so I began looking for information and wanted to share it with you.
This article on webmd is a great place to start! Here's what I am sharing from the article on their site.
Aerobic exercise. Walking, jogging, swimming, and dance exercise are good ones to try. Aerobic exercise works the large muscles in your body, benefitting your cardiovascular system -- and your weight. Work up to getting 20 or more minutes per session, 3 or 4 days a week. Make sure you can pass the “talk test,” which means exercising at a pace that lets you carry on a conversation.
Strength training. Lifting hand weights improves your strength and posture, maintains bone strength, reduces the risk of lower back injury, and also helps you tone. Start with a hand weight that you can comfortably handle for eight repetitions. Gradually add more reps until you can complete 12.
Stretching. Stretching exercises help maintain flexibility and range of motion in joints. They also reduce the risk of injury and muscle soreness. Yoga and Pilates are good forms of stretching exercise; they build core body strength and increase stability.
Make Exercise a Part of Your Daily Routine
Every bit of movement counts. If you're too busy for a regular workout, look for other ways to be in motion. Research shows that all those extra steps you take during the day add up to big health benefits. Here are some ideas to get you on your feet:
Adopt a dog and take it for walks every day.
Take the stairs instead of the elevator. At home, don't shout at your family members from the stairs -- go on up.
Get up and talk with co-workers, rather than sending emails. Have a meeting with one or two colleagues? Take it outside and make it a walking meeting.
Walk briskly whenever you can. Always wear comfortable shoes, or bring them with you, so that your feet can be your main mode of transportation.
Find a sport, game, or activity you like. You’ll stay committed to exercising if you’re doing something that you enjoy.
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I would like to add here that I have a fitbit watch. I have had it for a while. I love it because it counts my steps, tracks my heart rate, my calories, sleep, and I can manually put in my water, coffee, food intake. It really helps! Hey, it even vibrates after 50 minutes of sitting to get up and move!
What about you? Is this information helpful? Do you have something to add?
http://www.webmd.com/women/guide/women-over-50-fitness-tips
