Never Too Old to Stay in Shape

True.  It’s been a cold, snowy winter, but even if you find yourself staying indoors more than usual due to the weather, there are steps that you can take to live at optimum health. If you’ve been out of a fitness habit (e.g. visiting the gym, going for a brisk walk or jog) for awhile, Mike Williams, the wellness manager at Ann’s Choice, recommends that you start exercising slowly and progress toward creating a manageable routine.

When we’re young we tend to devote more time to fitness because our schedules aren’t as jammed with work, raising children and caring for our homes. However, as many of us grow older the drive to work out at home or at the gym often diminishes. In fact, only 10 percent of the American population is avid exercisers, while approximately another 10 percent of us don’t exercise at all.

Create a Manageable Exercise Routine

When it comes to Warminster seniors who seek to get fit, Williams advises them to, “Re-establish fitness goals to maintain strength and bone health.” To do this, seniors (people 55 years of age and older) can do 10 minutes of stretching, 10 minutes of cardiovascular exercises (e.g. walking, jogging, swimming) and another 10 minutes of strength training (e.g. working out with dumbbells, weights or resistance bands).

“A little cardio every day is good,” Williams said. “It’s also important to stretch every day as this helps our bodies to remain flexible.” When it comes to cardio, Williams said that two to three days a week is good.

Stretching and walking help get blood flowing through the body. If you are recovering from an injury, start slowly and perform light exercises that keep your muscles active for 30 seconds to a minute. Listen to your body, and be safe. The more you focus on completing exercises (e.g. leg lifts) using correct form, the more effective the exercises will be. Also, you can purchase a tension band from a department store and perform stretching and muscle building exercises.

Find What Works For You

Be individualistic in your approach to exercise. It is important that you find a routine that works for you, that helps achieve the results you want. And if you are trying to lose weight, Williams encourages you to remember that, “Exercise by itself cannot make a person thin.”  He continues, “Genetics, nutrition and exercise affect fitness and weight. No one routine works for everyone. To lose weight and get and stay fit, eat a healthy diet and work out regularly.”

Before starting an exercise routine, people of all ages should consult their physician. Ann’s Choice fitness instructors work with the retirement center’s residents to help them establish a personal workout regimen. Seniors can also take water aerobics at the fitness center. In addition to its stretching room, there are stretching videos that residents can watch and work out with in the privacy of their homes. Other equipment at the fitness center includes a lap pull down machine, leg press, seated row machine and a chest press.

Williams stressed that when it comes to regular exercise, the important thing is to create a “manageable routine.” If you start lifting 50 or more weight room reps, walking six miles on the treadmill or riding an exercise bike for 40 or more minutes, you might get sore and talk yourself out of continuing with the exercise routine. Therefore, start slowly, and create a plan you are not only able to, but also want to stick with. After all, it takes about 12 weeks to establish a routine.

One last tip -- Avoid comparing yourself to others. Pace yourself and celebrate your progress. Consider keeping an exercise log or journal, so you can chart your progress. If you keep at it, you will see results.