9 Steps to Physical Fitness
Posted April 29, 2008, 4:13 pm in Fitness by Growing Bolder
1: See your doctor. Ask for an exercise plan including the type, duration, frequency and heart level to reach.
2. Don't be afraid. Exercise is one of the healthiest things you can do - at any age. Older adults become hurt, sick or disabled more often from not exercising, because they lose strength, balance, flexibility and endurance.
3. Start slow. Start at a level you can manage with one or two exercises and work your way up.
4. Get help. Find a certified personal trainer who specializes in senior fitness. Instead of buying two sessions per week, spread them out over a longer period of time. Or find a place that offers classes for seniors.
5. Make it fun and stick with it. Exercise for fun, not for workouts. Look into water aerobics, yoga, tai chi, ballroom dancing and gardening.
6. Make it Social. Exercise with a friend or relative. Go with your parent to the first few classes to get them started. Walk together. If it's too hot or unsafe outdoors, walk in the local shopping mall.
7. Make it a habit. If you stick with it a month, it's a good sign that it will become a permanent habit.
8. Stay safe. If going outdoors, wear proper sun protection. Drink plenty of water (with electrolytes), and don't over do it.
9. Know when to stop. Stop if you have symptoms of pain or difficulty breathing.
2. Don't be afraid. Exercise is one of the healthiest things you can do - at any age. Older adults become hurt, sick or disabled more often from not exercising, because they lose strength, balance, flexibility and endurance.
3. Start slow. Start at a level you can manage with one or two exercises and work your way up.
4. Get help. Find a certified personal trainer who specializes in senior fitness. Instead of buying two sessions per week, spread them out over a longer period of time. Or find a place that offers classes for seniors.
5. Make it fun and stick with it. Exercise for fun, not for workouts. Look into water aerobics, yoga, tai chi, ballroom dancing and gardening.
6. Make it Social. Exercise with a friend or relative. Go with your parent to the first few classes to get them started. Walk together. If it's too hot or unsafe outdoors, walk in the local shopping mall.
7. Make it a habit. If you stick with it a month, it's a good sign that it will become a permanent habit.
8. Stay safe. If going outdoors, wear proper sun protection. Drink plenty of water (with electrolytes), and don't over do it.
9. Know when to stop. Stop if you have symptoms of pain or difficulty breathing.
Moderate Exercise will make you fell better, enjoy life more and live longer. Benefits include:
• Prevents sudden declines in health and helps you live longer.
• Helps control blood pressure, body weight and cholesterol levels and reduces the risks of
hardening of the arteries, heart attack and stroke.
• Keeps you active and helps maintain independence.
• Conditions the muscles, tendons, ligaments and bones to fight osteoporosis; keeps your body
limber; stabilizes your joints and lowers the risk of everyday injury.
• Improves digestion (best natural laxative) and manages lower back pain, arthritis and diabetes, and
can lower your risk for certain types of cancers.
• Keeps the brain young. Older people who keep fit have better mental abilities.
• Helps you sleep better and manage stress better
• Provides more endurance to work and play.
• Help you better manage diseases and risk factors associated with them.
• Helps control blood pressure, body weight and cholesterol levels and reduces the risks of
hardening of the arteries, heart attack and stroke.
• Keeps you active and helps maintain independence.
• Conditions the muscles, tendons, ligaments and bones to fight osteoporosis; keeps your body
limber; stabilizes your joints and lowers the risk of everyday injury.
• Improves digestion (best natural laxative) and manages lower back pain, arthritis and diabetes, and
can lower your risk for certain types of cancers.
• Keeps the brain young. Older people who keep fit have better mental abilities.
• Helps you sleep better and manage stress better
• Provides more endurance to work and play.
• Help you better manage diseases and risk factors associated with them.
Source: American Council on Exercise and the National Institutes of Health.
© 2006-2009. Growing Bolder Media Group. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.
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