Get a checkup Meeting with your healthcare provider to see whether you’ll need to consider any special modifications before starting an exercise program.
Start slowly Many people are eager to get started and sometimes overdo it, which usually makes them sore and can make them want to stop. A good way to start slowly is to discover your baseline. Keep a journal Record activities that have become easier to do in your life, as well as those that may be more difficult. Instructors can help you progress and modify exercises, if needed.
Look for a companion to exercise with you and keep you motivated. Whether it’s a friend to walk with in your neighborhood or a personal trainer in a gym, that appointment makes it more likely you’ll do the walk or workout.
Make a list List the benefits you expect from your physical activity program, then make sure these are realistic and reasonable. Try to make the benefits about things you can control like decreasing stress or depression, stronger bones, greater strength and flexibility to help maintain independence, increased energy, better sleep, etc. rather than an outcome (such as weight).
Checkout the facility you want to join Does the facility feel friendly? Can you change clothes comfortably? If the facility has a pool, what is its water temperature? Does the pool or workout room have an easy and safe exit/entry? Ask to try various programs, so you can decide which program feels the most comfortable and fun.
Checkout the staff Are the people who work in the facility friendly and interested in you? Are they qualified to work with older adults? Do the staff members each have a college degree in health? Do they offer pre-exercise fitness assessments, with periodic updates? Are they interested in helping you learn how to modify exercises to fit your fitness level and conditions? Do they encourage social interaction?
Keep moving all the time Stretch, walk, march in place, stand and sit as many times as possible when you’re talking on the phone or during TV commercials.
Wear the right shoes Foot comfort and support is important for all impact physical activities. If you have arthritis, diabetes or orthopedic problems, you can remain physically active with the help of appropriate shoes.
Focus on the major muscle groups in the legs, chest and back
Do balance exercises, as well as strength exercises
It Is Never Too Late To Be Physically Fit
The benefits of regular physical activity for older adults have a good impact on their health and well being. It lowers blood pressure, reduces the risk of disease, eases stress and helps control weight gain.
Just 30 minutes of moderate activity for at least 10 minutes at a time five days a week has significant health benefits
By following these proposed steps, you’ll increase your chances of sticking with your walking routine and exercising without injury.
First, check with your doctor. Few physical conditions stand in the way of being able to take regular walks, but it’s wise to get advice from your doctor before significantly increasing or changing your activity. Ask about exercise intensity and how to best avoid injury.
Drink plenty of water. When you feel thirsty, you may already be dehydrated, so drink water throughout your walks.
Always carry identification and emergency contact information.
Determine your participation style Would you prefer taking a class or going solo? Are you a morning or night person? Does indoor fitness appeal to you, or would you prefer to play outside? Could you dedicate large blocks of time to physical activity or could you fit only shorter, more frequent intervals into your schedule? Be realistic about how you participate.
Take it slowly. People who have been inactive for a long time may only be able to walk a block or two at first. You may want to start by walking for short periods of time 5 or 10 minutes a couple times a day.
Know your options Before starting any program, examine your options. Pick a program you know you will enjoy. Some individuals like to go to a gym and do a structured workout, while others enjoy a neighborhood walking club. Either will help improve your fitness, ability to function and quality of life-but only if you do it regularly.
Buy good walking shoes. Unlike sneakers or tennis shoes, walking shoes are specially designed for the activity. They have heavy, flexible soles. For proper fit, allow a thumb’s width between the tip of the shoe and the end of your longest toe.
Go on group walks with other older adults. Having a dedicated time to walk with others can help keep you motivated.
Pay attention to your pain. It’s common to feel a little soreness, especially when you first start. But serious muscle pain, neck or low-back pain, cramps or nausea can be signs of serious injuries. See your doctor if these persist.
Water Fitness Programs Are Primarily for Older People or Exercisers With Injuries
Recent research has shown that water fitness programs can be highly challenging and effective for both improving fitness and losing weight. Even top athletes integrate water fitness workouts into their training programs.
Get Regular Physical Activity
Regular physical movement, whether walking, stretching or swinging on a swing, helps you connect with your body. Physical movement improves your sense of emotional as well as physical well being. Try to throw away all judgments about the right way to exercise, and just move in any way that is comfortable. The goal is to move regularly in a way that feels positive. That may mean just 5 minutes a day for a month. Once 5 minutes is comfortable and becomes routine, the time will naturally become longer as your body and mind connects with the positive energy that results from regular movement.