Time is right for fitness
It’s no secret that staying active and maintaining a consistent workout regimen play a major role in optimizing a healthy life. This rule of thumb holds especially true for those in their later years – even those who are just beginning a tness journey. The American Heart Association recommends 30 minutes of moderate activity every day and correlates physical exercise to improved mental and physical wellness.
Because physical activity increases oxygen ow to the brain, mental acuity, the mind’s ability to focus and concentrate and memory are affected. It can also relieve anxiety, depression and anger, as well as improve an overall general well-being. The AHA states regular physical activity can increase one’s body’s immune system and decrease the risk of developing conditions such as cancer and heart disease, while helping to prolong independence for seniors.
It’s never too late to begin an exercise routine, and there are many options for those looking for a jumpstart. But with starting any new regimen, there are some general tips to remember. Lindsi Martin, group tness instructor at Fit Nation in Bossier City, said one important thing to remember is to work a tness level that is appropriate for you.
“It is always important to contact your physician before starting an exercise routine if you are at high risk for heart disease or have any other pre-existing health concerns,” she said. “If you have been sedentary for some time, make sure you ease into exercise and do some type of warm-up before exercising and a cool down afterward.”
Having a workout partner or group of people to go to the gym with adds some accountability, as well as motivation, but a popular choice is group classes.
“Choosing activities that are fun will make it much easier to t into your schedule,” Martin said. “Classes are great way to keep you accountable and help you reach your tness goals. [They] are always a great way to start because you have the opportunity to work with quali ed instructors.”
Supported by a number of health-care plans, Silver Sneakers is a group tness program for older adults who want to improve their quality of life and is offered at many participating gyms and facilities.
“These classes are designed speci cally for older adults taught by highly trained instructors,” Martin, who teaches a Silver Sneakers class, said. “The exercises derive from ADL’s – activities for daily living – that help increase muscular strength and range of movement. The class is combined of resistance exercises using light weights, resistance bands and a Silver Sneakers ball. A chair is also available for everyone which provides extra support throughout the class.”
There are a variety of Silver Sneakers classes including a circuit, yoga, cardio and splash class, though they are only offered at speci c participating facilities. The program aims toward improving a range of physical capabilities such as balance, abdominal conditioning, coordination, strength and overall movement. Classes can also promote stress reduction and offer relaxation techniques. The workouts can involve low-impact exercises, sometimes incorporating the resistance bands, hand weights or simply one’s own body weight, but they all offer different aspects to suit any need. To nd out more about Silver Sneakers and locate the nearest participating gym, visit www.silversneakers.com.
If venturing to a gym or tness center isn’t an ideal option, other basic tips can be bene cial in starting or maintaining an active lifestyle. The AHA recommends walking or jogging, depending on what you’re most comfortable with. Taking that rst step can begin right at home, keeping close quarters to where one lives.
“As you are easing into exercise, things such as moderate walking and working in the yard are great rst steps,” Martin said. “Also, getting up and down out of your favorite chair [ten times] or restacking cans in the pantry are basic strength exercises.”
The American Heart Association lists a number of strength-building exercises including arm raises with and without weights, or soup cans for those who don’t want to buy or have hand weights, leg, abdominal and balance exercises. Stretching exercises play an important role in remaining active as muscles can contract and tense up. The AHA states that stretching can decrease the likelihood of falling and maintain exibility.
One of the most important things to remember is that it is never too late to take control of your health and improve the quality of life. Easing into a regular workout routine and knowing what tness level is appropriate for you are key.
Whether it’s walking around the neighborhood once a day or joining a gym for group classes, the bene ts of consistent physical activity is enough motivation to get moving.
