Exercise Tips as You Age
A daily exercise routine is essential for everyone irrespective of age. Being physically active not only benefits the body but also is healthy for the mind. Regular exercises release neurotransmitters such as serotonin, endorphins, dopamine, and oxytocin that help to uplift mood and keep motivation levels high.
As a person ages, they become susceptible to numerous ailments. Also, lifestyle tends to become more sedentary with advanced age. People tend to slow down, either due to health problems or chronic pain problems.
In such cases, exercising not only helps to delay the onset of age-related health problems, but also helps to keep blood pressure, sugar levels, and cholesterol levels under control. This goes a long way in staying healthy.
Reasons to exercise despite progressing age
- To lose or maintain weight
- Increase metabolism and muscle mass
- Improve posture and flexibility that helps in coordination and balance
- Improves digestive system
- Strengthens the immune system
- Improve the quality of sleep
- Help with uplifting mood and energy levels
- Provide relief from stress and anxiety
- Prevent cognitive decline and memory loss
Exercise tips as you age
It is never too late to start exercising. Here are a few essential tips for those who want to take up exercising at an advanced age.
- If there is a preexisting condition, it would be better to get a medical clearance from a doctor before starting any exercise regime.
- Create a schedule for the exercise routine. If there are any medications to be taken, adjust the exercise schedule taking into consideration the timings of medicines and meal plans.
- Exercise should be aimed towards building stamina, improving flexibility, and helping with balance. So, incorporate simple cardio, core, and stretching exercises in the routine.
- Following a yoga or a tai chi program can also help to improve health.
- Start with short workout schedules. In the beginning, keep the exercise routines short, about 10 to 15 minutes. Stretch the schedule to 30 to 40 minutes over a period of time. This will help to build stamina and gradually increase the fitness level.
- While exercising, avoid straining the body. If any exercise hurts any joint and muscle, avoid doing that exercise routine. Stop exercising if there is any dizziness or weakness experienced.
- In case, there is chest pain, cold sweat, or shortness of breath, put the exercise routine on hold.
- Always warm up before starting the exercise routine. Also, follow a cooling down routine post exercise. This will avoid injury and discomfort.
- Keep a bottle of water handy to avoid dehydration.
- While starting on an exercise schedule, it is easy to be demotivated quickly or skip on a day or two. However, not exercising for a day or two continuously may put the workout schedule out of whack. To avoid this, stick to the exercise schedule for at least 3 to 4 weeks, so that exercising become a habit.
- Illnesses, bad weather, or injury may interrupt the workout schedule and setback the fitness level. To avoid being demotivated, set short-term goals.
- Work out with a family member or friend. There is not only sufficient mutual motivation but also ample of support to stick to the exercise routine.
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