| If you are out of shape, beginning an over 40 | | | | more likely to lose motivation, quit, or injure |
| exercise regiment can be intimidating. You may | | | | yourself. If you want to start very slowly, there |
| worry about injuring yourself in an aerobics class | | | | are simple exercises you can do throughout your |
| or while running. | | | | day to prepare yourself for increased activity. |
| You may dread the discomfort of a strenuous | | | | 3) You can continue your over 40 exercise |
| workout. Maybe you are a little nervous about | | | | program even if you are sitting at a desk or on a |
| being a novice in a gym filled with athletes. | | | | couch. Simple leg lifts can help build your leg |
| Do not let obstacles keep you from regaining the | | | | muscles and prepare you for more activity. |
| health of your youth. Instead, try these simpler | | | | You can add ankle weights to increase resistance |
| exercises and take your first steps towards | | | | and tone muscle. Using small two to five pound |
| life-long fitness. | | | | weights while performing light arm curls will |
| 1) Walking is one of the simplest exercises, but it | | | | strengthen your biceps. Each of these activities |
| can have a profound positive effect. An ideal | | | | should adequately prepare your body for a brisk |
| workout elevates your heartbeat for at least 30 | | | | walk or light aerobics. |
| minutes. | | | | 4) You should check with your local pool to see if |
| When you start walking, do not worry about how | | | | they offer water aerobics or other classes. Water |
| far you walk or how fast. As long as you walk | | | | aerobics are easier on the joints and can be a |
| for 30 minutes, you are doing everything right. | | | | great way to develop into a more intense |
| After your first week, set a distance goal that is | | | | exercise program. |
| slightly further and try to cross that distance in | | | | The resistance of water makes even a simple leg |
| the same amount of time. | | | | lift twice as effective. Your pool may also offer |
| As time passes, you will increase in strength and | | | | equipment, such as foam dumbbells and aqua |
| speed. Gradually, you will be able to achieve a light | | | | belts, to increase the water resistance. |
| jog. | | | | A pedometer is great tool for anyone beginning |
| 2) A simple bike ride is an excellent alternative to | | | | to focus on fitness over 40. Wear the pedometer |
| walking. Bicycling is lower impact and something | | | | everyday for a week to see your normal level of |
| you can do with a group, to stay motivated. | | | | activity. |
| You do not need an expensive bike, just one that | | | | Note the times when you are most sedentary. |
| feels comfortable. Stationary bikes are just as | | | | Make a goal to increase your activity during those |
| effective, but you may prefer the changing | | | | periods. For example, if you are inactive at work |
| scenery of a bicycle. | | | | then try to avoid the elevator, park a little bit |
| Also, many people are having success with | | | | further from the building, and walk around the |
| recumbent cross training machines which is a | | | | block for your lunch break. |
| stationary cycling style machine that exercises | | | | There is no reason for you to be nervous. |
| your total body. | | | | Whether you go for a walk, hop on a bike, or |
| Do not worry if you are not ready for a jog or a | | | | simply workout on your couch, it can be really |
| bike ride. It is very important that you start at a | | | | easy to begin an over 40 exercise program. Do |
| level that is comfortable for you. | | | | not let your worry keep you from having a |
| If you begin with too much intensity, you are | | | | longer, healthier life. |