If you have always been active most of your life, staying active will be easy. But if you have been leading a sedentary life, getting active might be harder, but far from impossible. This decade is a time for you to be active and enjoy the golden years.
Here are some ideas to get you going and stay active:
1. Eat Properly
When we get older, our bone lose mass, its mineral content and density, making it fragile and vulnerable to fractures. Making sure you get a lot of calcium and vitamin D in your diet to help make your bone stronger and may help prevent any fractures. If you are into exercising, eat foods high in complex carbohydrates and proteins to give you extra energy for the workout.
2. Stretch a lot
As we age, tendons and ligaments change, which can decrease flexibility. Stretching is actually a huge part of exercising. We usually do it before and after we exercise and some people tend to skip it. Simple stretch exercises are very helpful. We stretch our arms, back and legs as a warm up to your exercise.
3. Strength Exercises
Getting older loses the strength and flexibility of our muscles. The loss of muscle mass and strength can lead to soreness and stiffness as well as difficulty in performing regular tasks like walking up the stairs, carrying groceries and even opening jars. That is why weight and strength training are so important as you age. Simple lifting exercises using dumbbells or resistance bands two to three times a week is very beneficial.
4. Aerobic Exercises
Our metabolism slows as we age. for many, the idea of gaining weight is less than appealing, and that is why aerobic, or cardio exercises, is so important. This exercises can be walking, biking, tennis, or even swimming. You would like to choose an exercise that will get your heart rate up but will have a lower impact on your joints.
5. See your Doctor
Before you do anything or plan anything on an exercise regimen, you may want to visit your doctor and have a consult. You want to ensure that your body is ready for the activity you have in mind. Your doctor can warn you of any exercises that you need to stay away from or he may give you some recommendations that may be more beneficial to you. Even if you have been an active person before, it is always best to see your doctor first.
It is always good to stay active even you are already in your prime. But you do not need to push yourselves too far or too fast. If you feel pain when you are exercising, you have to stop immediately. You have to consider that as you age your body takes time to adapt to some exercises. Doing lighter and slow continuous and regular routines will give you more benefit and result rather than hurting yourself. If pain persists, consulting the doctor is always the best option.
How do you stay active? Please let me know.