Age is nothing but a number when it comes to being physically fit. There are many cases of people aged 50 and above who are more fit than their younger counterparts. This is because they put in the hard work and dedication. These are the people who know that exercise is very beneficial, no matter what your age. Now that the days are getting shorter and colder, its easy to make excuses not to exercise, but if you persist, you will reap the benefits.
Here are some benefits of exercising :
- Improves your mobility
- Improves coordination and balance
- Helps prevent bone loss
- Decreases stress
There are many exercises that you can do from the comforts of your own home. You don't need to purchase an expensive gym membership or a fancy exercise equipment. You can do Cardiovascular exercises, Strength training exercises, and Flexibility exercises right in your living room.
Cardiovascular Exercise - Brisk Walking
Brisk walking can be a very healthy and easy way to stay fit. It increases your heart rate and your breathing. It's also a way to lose some extra weight because of the increased fat metabolism.
You can start by doing a short session of 5 minutes of brisk walking. Build your endurance slowly. Try to increase the length as you progress. Do this a couple of times in a day. If you can, try to aim for brisk walking exercises at least three times a week. This way, you improve your heart health and you get the benefit of lower blood pressure. You also improve your mobility, which means reduced risk of falls and having stronger bones.
Strength Training exercise - Lifting
Strength training has many benefits and this includes helping with conditions like osteoporosis, arthritis, diabetes, obesity, and even back problems. Lifting does not necessarily mean you have to buy a pair of dumbbells, but this could be helpful. You can substitute various household items such as cans and bottles. If these are not accessible, you can always resort to body weight exercises such as wall push-ups, squats, and toe stands.
As always, start with the lowest weight. 1lb to 2lbs of weights can be a good weight to start. If you have been inactive for a long time, you might opt to start without any weights at all. Do weight training exercises at least twice a week. Keep in mind not to exercise the same muscle group on following days. You need to give your muscles time to rest and recover.
Flexibility exercises - Yoga
As compared to the previous exercises, Yoga can be the easiest and safest exercise for you. It's a low-impact exercise with the lowest risk for injury, as compared to strength and cardio exercises. It consists of gentle stretching mixed with some strength training as well. These exercises can definitely improve your range of motion while making your bones stronger. Yoga is also known to relieve stress, enhance your mood, and keep your energized throughout the day.
A Few Reminders
To prevent injury, when doing the actual exercise, it is important to give your body enough time to warm up before each session. Do some basic stretches. After each exercise session, don't forget to cool down as well. Make sure that you also have the appropriate equipment for certain exercises such as comfortable walking shoes for brisk walking, and a Yoga mat when doing flexibility exercises.
As with all exercise programs, you should always consult your doctor first before starting any kind of exercise routine. Your doctors knows what type of exercises are suitable and safe for your current health condition.
So, do you still think that exercise is not for you? With the many benefits of exercise, you cannot ignore the fact that everyone needs it. Everyone should do it if they want to live a healthy lifestyle. Coupled with proper diet, the results will soon show in your body and in your mind. Good luck!
Date Published: 11 June 2015
