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I'm an Active Senior
Who Wants To Stay Healthy
( 50 aticles in this series )

A Sensible Senior’s Workout Routine
   

Most aging adults don’t get enough physical activity. Exercise, though, can improve health impairments and prevent some diseases. It can also improve mood and emotional well being. The keys, though, to a sensible senior workout are to take it slowly and keep it up. Older people need to find a realistic mild to moderate enjoyable program.

Before starting any exercise program, seniors should consult a doctor to ensure they are fit enough to engage in the program of their choice. You should be familiar with your options before you choose a program. Some people enjoy a structured class, while others like to schedule themselves. Some seniors enjoy a workout with a friend, like a mall walking club, and others enjoy a solitary workout. Moreover, you need to decide if you enjoy an outdoor or indoor workout environment and things like exercise for short or long periods of time. There are several things to remember as you prepare to start your exercise program. First, start slowly. Engaging in too much activity right away isn’t good for anyone, especially seniors. Starting too quickly can lead to soreness and lack of interest in the workout. It might be best to start by recording your activities for a week. For example, it is a good idea to record how much time you spend sedentary versus how much time you spend exercising. That will help to establish a baseline from which to build a strong exercise program. Next, stop at the point of exhaustion or when pain is involved. The adage “no pain, no gain” doesn’t apply to seniors. Movements that involve jerking or bounding should be completely avoided. Also, sessions should be fun. No one can stick with a workout that is boring. Water should be consumed regularly during a workout. It will aid in keeping the body hydrated. Finally, as your body adapts to moderate exercise, you can make your activities more challenging.

There are a number of different activities seniors can choose from to build an exercise program. Most seniors choose to engage in endurance activities. These are exercises that build heart rate and breathing over a period of time. Some examples of endurance activities are jogging, swimming, and walking. In addition to these types of exercises, seniors should engage in some measure of strength training, as bones become weak if they aren’t subjected to some weight bearing exercise. Strength training should be included in your workout at least twice a week. It is important to start with a minimum amount of weight and gradually add weight. During strength training, complete eight to fifteen repetitions in a row before waiting a minute and doing it again. It is especially important to remember to stretch after strength training exercises. You may have some soreness when you are finished, but you should never feel pain.

As your workout begins, there are a number of points to keep in mind. If you will be bending, bend from the hips and keep your back straight. Bending from the waist can cause spine fractures. Also, build endurance gradually. Begin with as little as five minutes of activity if you need to. It may take a long period of time, possibly months, to go from a sedentary lifestyle to working out on a regular basis. The eventual goal is to engage in thirty minutes of endurance activities each day. You should concentrate on the major muscles in the legs, chest, and back. This focus will lead to higher benefits from your exercise program. Pay attention to clothing choice when getting started. Shoes should be sturdy and offer good arch support. Clothing should be comfortable and fit well.

It is important to remember that an exercise program can only work if you stay with it. There are several things that might encourage continued participation. You must think that the activity you are engaging in is worthy and that you will benefit from it. Additionally, you must feel as if you are doing the activities correctly and safely. You should have regular access to the activity and be able to fit the activities into your daily schedule. Moreover, it is important to feel your activities don’t impose on you financially or socially. Finally, you should be experiencing few negative consequences from your activities. Setting yourself up to succeed from the start will only help you keep a steady pace.

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