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As your body grows
older, it becomes increasing important to
incorporate physical activities in your daily
life. Repetitive rhythmic actions are best for
the circulatory system, starting at low
intensity, and progressing gradually.
Although this may sound hideous, exercise does
not necessary have to be a hardship.
Here’s why ...
The Uncertain Beginners: “I’ve always hated
exercise, so why should I start now?”
If you’re dubious about exercise then the
best way to cope is to try to make it fun.
Remember, it doesn’t have to be an eight-mile
jog in the snow with a huge wagon wheel strapped
to your back! Every little helps, and there are
relatively easy ways to ‘kid yourself’ into
enjoying, (…or not really realizing that you
even are…), being active.
-
Always stand up when
you’re on the telephone.
-
Throw away the remote
control.
-
Play your favourite
music, something that motivates you.
-
Stretch and squat to
reach things to increase mobility when you
do your housework.
-
Park further away from
where you’re going than you need to, or
better yet, walk.
-
If you go to the
beach, sit up instead of lying, go paddling
or walk across the shore.
-
Dance - take lessons
if you need to!
The Intermediate Group:
“I’ll do it when I’ve got time, …or if I can be
bothered!”
So far, you’re doing relatively well in the
exercise stakes, but if you’re really honest
with yourself, you could do more. You just need
a little bit more encouragement, and/or
pressure! Plan your exercise times as you would
an important business meeting, and stick to it.
Why not find an exercise partner so that you can
help each other, and enjoy a social occasion at
the same time?
-
Do some light
gardening; mowing, raking and digging are
ideal. You don’t need to start trying to
hack trees down by hand!
-
Go for short walks.
Start at 10-15 minutes, and then slowly
build up to around 30 minutes.
-
Walk the dog in scenic
areas. By introducing variety in your route,
you’ll not get bored (and your pooch will be
happier too)!
-
Always take the stairs
rather than the lift.
-
If you go on holiday,
try to stay at hotels with pools or fitness
centers so that your good habits don’t start
to slip.
The Master Class: “Let
me at it!!”
First of all, it’s
great that you’re so enthusiastic, but please
don’t be tempted to over-do it! Remember, taking
things relatively easy doesn’t reflect badly on
you; even when you were younger you would still
damage your body if you pushed it too far.
Here are some quick ideas for more
‘energetic’ exercise:
-
Go sightseeing by
walking jogging or cycling.
-
Plan family outings
which require physical activity like hiking,
or swimming, or playing sports in the park.
-
If you’re a golfing
fan, always walk around the course rather
than sitting in a mobile golf buggy.
-
Play singles racket
sports rather than doubles.
-
You could even form a
sports team with like-minded people to raise
money for charity events. Then everybody
will be winning!
A few quick points to
note:
Before planning your exercise program,
get checked out by the doctor. This is
particularly important if you have a family
history of heart disease. Take time to warm up
and cool down as your muscular adaptation and
elasticity slows with age. Your sense of thirst
also decreases, so try to drink water around
about every fifteen minutes.
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