Regular physical exercise is important for overall health, for mental stability, to maintain proper weight and for strengthening bones and muscles. A routine of at least 30 minutes of moderate physical activity daily may help delay or prevent diabetes, certain cancers and cardiovascular disease. It is important to stay motivated, exercise safely and choose a fitness routine that suits your individual needs.
Warm Up
Always warm up by stretching your muscles before your work out. Cold muscles are easily injured, especially if you are not fit or don't exercise regularly. Ray Monto, MD, spokesperson for the American Academy of Orthopaedic Surgeons, says that if you are over 50 years of age, you may not be flexible and may be more susceptible to injuring joints, tissues and muscles. Warming up with light exercise for at least three to five minutes will help prevent injury. In 2008, more than 166,000 people age 45 to 64 were admitted to hospitals and clinics for exercise-related injuries, according to the U.S. Consumer Products Safety Commission.
Eating
Knowing when and how much to eat can affect how you feel during your work out. Overeating before you exercise can leave you feeling lethargic or with stomach cramps. Not eating enough may mean that you won't have enough energy to maintain a proper workout. A guideline is to eat a small meal two or three hours before exercising or a small snack an hour before exercising.
Intensity
To benefit from a workout, your level of physical activity should be strenuous. In the beginning, one lap around the block may be hard, but after a few weeks of jogging that same distance, it will become easier. Once you have adapted to the exercise, step up the intensity by increasing your speed or adding another lap. Initially the increase in the exercise may make you fatigued and sore, but this is normal. As your body becomes fit, the soreness will diminish. The more stimulation you provide your muscles, the more they will improve and develop. A fit body burns fat more efficiently, helping you maintain your ideal weight.
Motivation
Exercise with a friend or join a walking group. Plan a jogging route that allows for a visit with family or friends along the way. Listen to your favorite tunes on a portable device while you work out. Make it your mission to walk to a new location each week to explore a park, a new neighborhood or a trail. Treat yourself to a new pair of aerobic or walking shoes. Another way to keep your exercise interesting is to find a sport that you enjoy and train to learn or even compete in it. Training for events like rowing, basketball or golf is a great motivator for keeping fit.
References
- Centers for Disesase Contol and Prevention: Physical Activity and Health
- Medical News Today: Boomers: Tips On How To Exercise Safely
- MayoClinic.com: Eating and Exercise: 5 Tips to Maximize Your Workouts: Size Matters
- University of Michigan: Lifestyle Activity and Exercise: Becoming More Physically Active
- Weight Loss Resources: Ideas to Make Walking More Enjoyable
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