Developing an Exercise Regimen
Everyone hates the word exercise, but it is a vitally important component to health and well being.
With so many people striving for improved health, there are gyms opening up everywhere. On top of this, you’ll find countless opportunities to do simple exercise at home.
But, when we are talking about the health and wellness of someone in their 50’s, 60’s, 70’s or older, there is much more to it than just this. In fact, it is essential that you install a plan of overall exercise that incorporates several key types of exercise and movement.
Why Does Exercise Matter So Much?
Since we were children, we were encouraged to get outside and play. Today, the children that aren’t doing this are unhealthy and overweight. Many have problems with learning and attention deficit problems. Much of this can be blamed on the fact that they don’t get out there and play.
As a senior or someone getting close to that threshold, it’s important for you to realize that exercise can do many things for your health and well being. In fact exercise, when done correctly, will actually help you to look and feel younger.
Yes, this could be considered the anti aging tool of a century because it can be that powerful when done correctly.
Have you ever been the type of person that did exercise regularly? If you ever went through a phase of going to the gym and working out, then you know that exercising does make you feel good. It makes you healthier too.
ï You are stronger and therefore can accomplish more for longer periods of time.
ï Your muscles are lean and fit, which means that they are less prone to injury or pain.
ï Your body is working at optimal levels which help to keep the immune system working well.
ï Your heart is working hard and therefore becoming stronger with each workout that you do.
ï You are likely the right weight which means that you have less chance of heart attacks.
There are many ways that exercising makes a difference in the body and the senior can not ignore these facts if he or she is going to improve their overall health and well being.
Now, what do you need to do to gain the benefits that exercise can offer to you?
There are actually three key parts of the exercise regimen that you want to install into your life as part of your regular program. This is not a program that should be done only for a certain time period but over the course of your lifetime as long as your doctor approves of it.
By incorporating these key elements into your lifestyle, you will actually be building a healthier body that will live a longer and healthier life. The three things that you must take into consideration include these:
ï Your Heart: You need cardiovascular training that is centered on improving your heart’s function.
ï Your Muscles: Strength training is necessary for you. You need to improve the function of your muscles.
ï Your Joints: Flexibility training increases the range of motion and discourages the onset of conditions such as arthritis.
If you don’t believe that it’s important to take into consideration any of these elements, consider these very frightening facts:
When you turn 60, you can look forward to having lost at least half of the strength you used to have. You also won’t be able to count on not breaking a bone if you fall because your bones are much weaker.
In addition, your lungs can’t pump out nearly the amount of air as they used to.
But, if take the time to install an exercise regimen like the one we are encouraging you can completely wipe away these risks and improve your health and well being considerably.
How To Do It
First and foremost you should see your doctor before starting any type of exercise regimen. This will insure that your body is healthy enough to handle what you are going to do to it.
Don’t worry; you won’t be hurting yourself unless you don’t take this first step. Once you get the all clear from your doctor, you can begin at looking for solutions to your exercise needs. First, start by working on your heart.
Improving Heart Function
To do this, you’ll want to take into consideration the aerobic exercises. If you get in an aerobic exercise program, you will help improve your heart considerably. During these workouts, you are pushing your heart to do more than it does when you are at rest.
As you do that, you are also encouraging it to strengthen. Aerobic exercise improves your heart’s function.
How much aerobics do you need to get in?
For most people, it is necessary to do an aerobic exercise at least three times a week for at least 20 minutes per day. That’s only one hour of your time that you are dedicating to aerobic exercise and you will see improvement.
But, for that improvement to happen, you do need to pay attention to what you are doing. In order to see benefits, you need to get your heart pumping at the right speed. To measure this, you will want to increase your exercise intensity to a level that is no more than 65 percent of your maximum heart rate.
To determine what that is, do this…
Start with 220 and take away your age. Then, multiply that number by .65 (you can go as high as .75 if you are physically fit.)
You want to get your heart rate to that level for at least 20 minutes three times per week.
Check out the web for ways to learn how to measure your heart rate. Or, a better solution is to ask your doctor about what your maximum heart rate target should be. When doing this level, it should be difficult to talk but not so bad that you feel exhausted.