Too Old to Exercise?
So you’ve slacked off a bit and avoided exercise.
Maybe your job demands too much of your time or you simply fell out of the routine. I have news for you. Whether you’ve taken off one year, ten years or haven’t exercised a day in your life – it’s never too late to start.
You see there are problems with living a life devoid of exercise. Big problems.
Why Should I Start Now? You’ve heard about the benefits that consistent exercise bring, but what if you haven’t been consistent? Should you even start at all? This has been the subject of many medical studies and the results are unanimous:
Exercise helps improve your quality of life even if you start late.
Researchers are constantly finding new benefits to consistent exercise. It’s no wonder that Dr. Robert Butler, of the National Institute on Aging, once said “If exercise could be put into a pill, it would be the single most prescribed medicine in the world.”
Imagine if a pill could offer all of these benefits (without harmful side effects):
Substantially reduces the risk of coronary heart disease and osteoporosis
Decreases the risk for stroke, colon cancer, diabetes and high blood pressure
Helps to achieve and maintain a healthy body weight
Contributes to healthy bones, muscles and joints
Helps relieve anxiety and depression
Promotes well-being and reduces stress
Is associated with fewer doctor visits, hospitalizations and medications
Helps prevent and treat chronic medical conditions associated with old age
Increases energy levels and promotes sound sleep
Strengthens immune system
I know that I would take that pill – wouldn’t you? Exercise may not be something that you can gulp down with a glass of water, but it will offer you all of the above benefits that can greatly enhance your quality of life.
Excuses, excuses, excuses…
I know what you are thinking. Those benefits sound great, but I can’t exercise because:
Exercise is painful. Not if you do the type most suitable for you.
Exercise is boring. Most people who exercise find it to be quite enjoyable.
Exercise takes too long. It only takes 30-60 minutes a day.
Exercise is confusing. Not when you work with a trained professional (me).
Exercise if for young people. Studies have shown that exercise if for all ages.
Get Started the Right Way. Many people have started an exercise program only to quit days later. Now that you have decided that exercise may be worth your time after all, ensure your success with the following tips:
You know the meaning and value of a solid commitment. It’s in your blood. So don’t view exercise as something you will merely try. You will only reap the true benefits of exercise when you stick with it.
A great way to reinforce your commitment is to solicit the support of your friends and family. Tell them how you plan to improve your health and quality of life through exercise – who knows, they may join you.
This is an immensely important ingredient to your success. Don’t start your exercise program with unreasonable expectations. If you expect to lose all of your unwanted pounds, drop your blood pressure and cure your joint pain all in one week then you will be sorely disappointed.
Remember that it took years for your body to fall out of shape so it makes sense that it will take some time to regain it. The key to unlocking all of the benefits of exercise lies in one word: consistency . Only then will your body be transformed.
They say that you can’t teach an old dog new tricks. This may be because his schedule simply didn’t allow for it. The truth is that as we age there is a tendency to become ’stuck in our ways.’ The thought of rearranging your schedule may leave you a bit squeamish.
Remind yourself that exercise is worth your time and then think long and hard about your daily schedule. The fact is that you do have time to lend toward exercise – you simply need to find it. Set aside 30-60 minutes for exercise and then stick with it.
You should start your exercise program with the thought of easing into it . Since you haven’t exercised in awhile your body will need to build up strength and endurance. Consider a car that has been sitting in your garage for years. You wouldn’t turn it on and instantly slam down on the gas would you? You need to warm it up.
However, this warm up period should not last forever. Your body has an amazing ability to adapt to new challenges and will grow complacent when asked to do the same exercises over and over. When your routine begins to feel easy take that as a hint to increase the challenge.
I want to help you achieve all of the benefits that consistent exercise can bring you. Call or email today and together we will design an exercise program that will enhance the quality of your life.
Don’t let another day pass you by. You deserve the good life. Take action now.
The Truth about Walking
You know that exercise promotes better health. Your doctor tells you to get more exercise. The government puts out official exercise recommendations for you to follow. And I’m always ranting about the importance of regular exercise.
So you go on a walk and then pat yourself on the back. Exercise accomplished-right?
This begs the question: Can you get fit by walking?
A research team at the University of Alberta took this question on in a detailed study. They compared a group that took part in a walking program with a group that did a traditional fitness routine at moderate intensity.
The results? The fitness level of the walkers was significantly lower than those who did traditional exercise at moderate intensity. Here is what the lead researcher, Dr. Vicki Harber, had to say:
“Generally, low-intensity activity such as walking alone is not likely to give anybody marked health benefits compared to programs that occasionally elevate the intensity.”
Harber went on to say that, “You’ve go to do more than light exercise and move towards the inclusion of regular moderate activity, and don’t be shy to interject an occasional period of time at the vigorous level.”
Hmmm, so walking for exercise won’t give you the health benefits that more challenging exercise delivers. What does this mean for your walking routine? Is there any place in fitness for walking?
What walking can do for you…
Don’t get me wrong-there is a place for walking in fitness. If you are brand new to exercise then walking is the first activity that you’ll need to master. Walking is a wonderful activity for you if your body is overweight, under conditioned and simply unaccustomed to moving much.
Look at walking as a stepping stone to fitness. It transitions you from the couch to the gym. Walking is just a notch above not moving-you’ll burn a few calories and warm up unused muscles.
The problem comes when your exercise routine begins and ends with walking.
You see, like the study above pointed out, walking just won’t deliver results. Your body is so efficient in its ability to adapt that you have to increase your exercise intensity in order to see results.
Beyond walking…
Once you have mastered brisk walking, you are ready for a new challenge, namely, resistance training. If you haven’t tried resistance training then it may sound a little scary.
Isn’t resistance training just a fancy word for ‘lifting weights’? And don’t you have to be an athlete to lift weights?
I understand your reservations about beginning a resistance training program, however the facts are undeniable-in order to achieve substantial health and fitness results you must use resistance training. Besides, you will soon find resistance training to be quite enjoyable and not something exclusive to athletes.
What are the benefits of Resistance Training? Just to name a few…
Increase in muscle strength and tone
Increase in metabolism (this means extra fat burning)
Increase in bone density
Injury prevention
Improved posture
Improved health (lowered blood pressure and cholesterol; lowers your risk for adult-onset diabetes, heart disease and certain cancers)
Improved mood and self esteem
Wow-that’s an impressive list of benefits. Resistance training is simply the way to go when you want to get fit. Couple a resistance training program with a challenging cardiovascular routine and you will be well on your way to achieving all of your fitness goals.
If you aren’t seeing results with your current exercise program then it is time to give me a call.
Let’s get you started on a program that offers the resistance training and cardiovascular challenge that your body needs. Contact me now!
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