Getting in shape as a baby boomer is not really any different than when you were younger. In fact exercise for the more mature population is very important. If you haven’t kept up with an exercise routine, it is never too late to get started on one now. It is even more important now to start especially if it has been a while since you have done any type of cardiovascular or strength training. Weight bearing exercises are more important now than ever to build your bone mass and start strengthening some muscle as well. There are a few things that you have to be careful about though when you are an aging adult trying to get into better shape.
1. Check with your doctor first – We have to be careful because as we age we start to get those aches, pains and health problems that come with getting older. Before starting an exercise program, you should have your doctor examine you to make sure that you are healthy enough for the exercise that you are planning to do. You want to be assured that you don’t overtax yourself and cause further health problems. The doctor can also recommend any restrictions if necessary to your workout regimen. Remember, you are moving to get a healthier you!
2. Stick to low impact exercise - Some sports are just asking for trouble, many people in their 60s or 70s are still running but if you have knee or hip problems then it is better just to say no and ride, walk or do the elliptical instead. If on the other hand your joints are strong and you get the ok from your doctor then why bother acting old, everything in moderation, get fit, stay healthy & enjoy life. Your bone density naturally drops as you get older; walking, jogging and running are great weight bearing activities that may help keep what you have or increase it.
3. Rest more after your workouts - Make sure that you are getting adequate rest. As you get older a longer recovery time is necessary and remember that you need to let your muscles heal between workouts. It’s during the rest and recovery time that your muscles are repairing and getting stronger. Sleep is a very important part of making sure that you are healing well between those workouts.
4. Drinking enough water is also very important, you need a certain amount of water per day, when you are thirsty you are already dehydrated, if you plan out your water consumption you may be able to stick with getting what you need. Remember to drink 8-8 ounce glasses a day.
5. Eating is also an important part of your regimen, as we get older we don’t get as hungry, so you need to make sure you are getting the proper amount of food especially when you add extra activity into your life. 5-6 small meals a day will keep you satisfied throughout the day. Check with a dietician or nutritionist for further help.
6. Make weights a priority over cardio - It is important to do weight training as you get older to make sure that you do not lose too much muscle mass. As you may have seen with your own parents it is not age that makes most people unhealthy but instead it is the wasting away of their body as they start to lose muscle. Take a look around you, there are many frail elderly people, if you start and continue with a strength training program, you will not be amongst that frail population. A lot of the help needed for the aging population is functional in nature, meaning they just need help getting up and down, in and out. Don’t let yourself get to that point, when you carry around enough muscle you won’t have to depend on others as much.
These are a few ways that increase your confidence to get started with exercise. There are a lot of things that we don't do as we get older but need to in order to make sure that we stay healthy. It is very important to make exercise a part of our daily routine so we get in shape and assure our quality of life is as good as it can be.
If you or anyone you know would like some additional guidance please don't hestitate to contact me
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