Seniors today are more active than ever and more aware of the need to exercise
on a regular basis. This is good news, but it's also important for seniors to
keep in mind that they should approach fitness in a different way than they did
when they were younger. Rather than risking injury, seniors should embrace
safer and more productive ways to get the most out of exercise. The following
are some helpful tips gathered by experts from the President's Council on
Physical Fitness and Sports and an advisory board of the International Council
on Active Aging.
1. Get a Checkup
Before you start any program, you'll want to be examined by your physician who
will determine whether you are ready to begin a specific program or if you'll
need to make any lifestyle modifications before you start exercising.
2. Find An Activity You Enjoy
To help you stick with any fitness program, try to find a physical activity
that you really enjoy so that you'll want to do it everyday. Also try to
determine whether you would prefer to go solo or take a class. Some people
prefer going to the gym for a structured workout, while others may want to
combine social and physical activity by participating in a neighborhood walking
club.
3. Take It Slow
In your eagerness to get started (or restarted!) with exercise, don't rush into
it. This may leave you sore and ready to quit. It's better to start slowly and
discover how much exercise is right for you. Record all your activities during
each waking hour or for two-or-three hour time blocks, tracking how much time
you are sedentary (e.g. sitting at your desk) or active (e.g. walking around).
At the day's end, count how many minutes you have and have not been physically
active. Then look at when you could fit some short (e.g. 10 minutes) bouts of
brisk walking into your day.
4. Set Goals
Sometimes it's easier to incorporate new things into your day when you target
specific goals for yourself. For example, you might set the goal of walking for
10 minutes, three days a week, before lunch time or after dinner. Being
specific helps you plan for activity in your day and also helps make it a
priority. One excellent way to set goals is to work towards achieving the
President's Active Lifestyle Award (PALA), which is now available to adults
through the President's Challenge program via www.presidentschallenge.org.
5. Be Realistic
It's important to think about the benefits you'll derive from physical
activity, but make sure that you're realistic about your expectations. If you
set the goal to lose 30 pounds in a month, you're likely to be disappointed.
Try to make benefits something that you can control rather than a major outcome
such as substantial weight loss. Increase your list of benefits as your
activity level increases.
6. Every Step Counts
Consider wearing a step counter throughout the day to keep track of how many
steps you take. Less active people tend to take about 4,000 or fewer steps per
day. Whatever your daily steps total is now, aim to do 250 to 1,000 additional
steps of brisk walking, until you reach 10,000 steps in a day. A step counter
is available through the President's Challenge program at
www.presidentschallenge.org.
7. Wear the Right Shoes
Foot comfort and support is crucial for all impact physical activities. If you
have arthritis, diabetes or orthopedic problems, you can remain physically
active with the help of appropriate shoes. Ask your physician for information
on what footwear is right for you.
8. If It Hurts, Don't Do It
The expression "no pain, no gain" does not apply here. At this stage of life,
you need to work around the pain, not through it.
9. Follow A Well-Rounded Program
Include all five components of a successful program: warm-up, flexibility,
cardio, resistance and cool-down.
10. Reward Yourself
Once you've reached a goal, be sure to treat yourself to something that rewards
you for your effort. Make it something that feeds your spirit, but it shouldn't
necessarily be food.
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