| The benefits of being physically fit are so | | | | of your major muscle groups. |
| numerous that it makes no sense not to attempt | | | | 4. Stretching - As we get older, most of us lose |
| to develop a reasonable level of fitness. As we | | | | some of the flexibility in our joints. Regaining as |
| age, keeping fit can become more of a challenge, | | | | much of this flexibility as we can is extremely |
| but the benefits are even more numerous and | | | | beneficial. I recommend to my clients that they |
| rewarding. Here are six keys that seniors should | | | | try to do some stretching exercises every day. |
| keep in mind as they are pursuing a fitness | | | | Even a few minutes a day can make a big |
| program: | | | | difference. |
| 1. Frequency - How often you exercise is an | | | | 5. Warm-up - Everyone should include at least a |
| important factor in a successful fitness program. | | | | few minutes of warm-ups before they start their |
| For someone pursuing health related fitness rather | | | | regular exercises. Your goal with a warm-up is to |
| than sports specific fitness, you don't have to | | | | simply loosen up the muscles you're about to use |
| exercise all that often. The American College of | | | | and get some extra blood flowing to them. For |
| Sports Medicine (ACSM) says that excellent | | | | strength training a warm-up might include a set of |
| results can be achieved by seniors with 2 sessions | | | | your exercises with little or no weight. For aerobic |
| per week of strength training and at least 3 days | | | | exercise, doing the exercise at a slower rate at |
| a week of aerobic exercise (walking, etc.). | | | | the beginning works well. A warm-up before |
| 2. Intensity - How hard you push yourself is also | | | | stretching is also a good idea. A few calisthenics |
| important. Seniors looking for health related fitness | | | | that gently move the joints you're going to |
| don't have to push too hard though. For aerobic | | | | stretch is all that's needed. |
| exercise you should aim to work at a heart rate | | | | 6. Cool Down - This is overlooked by many |
| of about 60 -70% of your target heart rate (220 | | | | people. The principle is pretty much the opposite |
| minus your age). Strength training requires enough | | | | of a warm-up. When you are through exercising |
| weight to challenge your muscles, but not so | | | | and increasing your heart rate and the blood flow |
| much that it makes you really uncomfortable. The | | | | to your muscles, you need to slow everything |
| "no pain, no gain" mentality is definitely not | | | | down again. Make sure you do some movements |
| necessary for good results. | | | | to slowly bring your body back down to a more |
| 3. Duration - This refers to how long your | | | | normal level before you stop completely. |
| exercise session lasts. For good health, the | | | | Using these keys will help you to develop an |
| requirements are very reasonable. A good target | | | | exercise program that is both beneficial and easy |
| for aerobic exercise is 30 minutes per day. But, | | | | for you to follow. The results that you will start |
| sessions of as little as 10 minutes each (if you do | | | | to feel in just a few short months will make the |
| 3 per day) have been found to create good | | | | effort well worth it. Keep in mind that an exercise |
| results. For strength training, duration is not too | | | | program to improve your health is something you |
| important. It's more important that you make | | | | must plan on doing the rest of your life. And you |
| sure you do a variety of exercises that target all | | | | are worth it. |