Good news for couch potatoes. Even if you have spent more time bingeing Netflix than hitting the gym over the course of your life, it is never too late to start exercising. There is no time like today to get moving.
A new study shows once again, that getting some exercise will pay healthy dividends, even if you start making the effort later in life. Researchers found when older adults increased their leisure-time activity – even if they weren’t active as teenagers or younger adults – their risk of dying from cancer, heart disease and some other causes declined, compared to older adults who were not regularly active.
AGE IS NO BARRIER
Believe it or not but your age can never be a barrier when it comes to your fitness. If you think that you’re too young or maybe too old to start exercising then you are just manipulating yourself. Such thoughts should not interrupt your fitness.
Start working out in midlife if you want to live longer, you have no barriers. It’s good to maintain an active lifestyle at all times regardless of your age,
You don’t have to be a gym rat your whole life to make a difference. You don’t even have to do long intense workouts every day. Small amounts of exercise can add up to big changes.
THE 4 REASONS TO START EXERCISING
Being self-obsessed is good until you care for you, your lifestyle and fitness. Once you left worrying about your health, nothing can stop your decay. If you are unable to make a decision whether or not it’s the right time to start exercise then you must go through the following reasons.
1. Good Mood
It’s amazing that people older than 50years follow active lifestyle and feel younger than the younger itself. There are reasons, why you need constant exercise. Above all, regular work out is the key to a happy lifestyle and this is how you create yourself.
2. Health Benefits
Studies have long suggested why exercise may be so effective at lowering the risk of early death. Regular exercise can reduce obesity as well as Type 2 diabetes, both of which are risk factors for heart disease and can contribute to premature aging and death.
It’s a great message to know that it’s not too late if you haven’t been on the right exercise trajectory.
3. Gaining Confidence
Right after noticing your constant exercise, your body starts producing effectual neuromuscular connection. It helps you show more confidence than earlier.
Confidence is not about your appearance but about your fitness and body shape. By the passing age, this stigma starts working opposite which causes fear of falling and drop the things down.
Regular exercise helps to establish contact between the mind and inner mechanism of your body. These gradual connections to interact with your mind to lower the fear and build confidence in whatever you do.
4. Lower Risk of Injury
The fear of getting injured or fall down is probably the biggest obstruction of older people as well as youngsters (Who are not in shape). People seem to be unaware of the fact that a little contribution to start regular exercise can prevent unwanted injuries.
Daily work out increases confidence which further reflects in preventing such hurdles hence it’s never too late to start exercising. Exercise tightens your muscles and joints and ensures that both are working properly. The intensification of muscles is something that every age of people should do in order to stay fit and reduce the risk of falling down.
HOW TO START EXERCISING
Once you get the green light, the key to avoiding fatigue and muscle pain is to pull out of the gate very slowly. You hear so much about the importance of getting 30 minutes of exercise a day, but those recommendations should not be viewed as goals if you’ve been sedentary – even if you’re healthy. Initially, you should actually shoot below your comfort level.
Too often, people – especially those who are older – overdo it in the beginning and they hurt themselves to the point where they need two weeks to recover. It’s better to walk for a few minutes a day, every day, then do 10 minutes your first day and then not be able to walk for the rest of the week.
Any exercise is better than none. Starting slowly is not only safer for a previously inactive body, but it helps keep you from getting discouraged if you try to do too much too fast.
Get a checkup before a workout.
A visit to your doctor is wise for anyone beginning an exercise program, but it’s crucial for the elderly or others who have been inactive because of health problems. In addition to the obvious — checking your heart and lungs — your doctor can help determine if your regimen needs to consider other medical conditions, and the drugs you take for them.
People can sometimes control conditions such as diabetes and high blood pressure with weight loss and exercise so they don’t need to continue their medications. It’s important to let your doctor know about your new exercise program in case your medication doses need to be changed. A doctor can also help facilitate the best type of exercise if you have a disability or impairment.
Go more often.
Of course, those few minutes of your exercise program can be done several times a day. First, try to do some activity for a few minutes several times a day. Then slowly increase the time spent in each session.
But don’t worry about going faster until you’ve exercised regularly for at least one month. A key to intensity: Ideally, you want to be aerobic enough so you can utter a few words or syllables in each sentence, but not so little that you’re speaking in complete sentences or too much so you can barely talk.
Don’t miss the warm-up.
If you are in your 30s, it means you’ve lost the amazing flexibility you had to start running as soon as you got up. When you’ve done no exercise for a long while, muscles adopt a shortened position, leading to tightness. Straining these muscles before they loosen can lead to injury.
Warm-up stretches the major muscles of the body, increases the blood flow, preps the joint for full range of motion, and provides aerobic requirement for endurance training, reducing the chance of muscles and tendons from getting injured.
Begin a workout by stretching the shoulders, chest, neck, trunk, lower back, posterior and anterior legs and ankles for at least 10 minutes.
Think beyond formal exercise.
Don’t limit yourself to structured workouts. It’s very important to try and incorporate activity into daily routines. There are opportunities for being a little active in every domain in life, such as parking a little farther away, taking the stairs more frequently or adding walk breaks to your workday. And all those small bursts of activity add up.
Mix it up.
To get the best results, include a variety of cardio, strength training and stretching, and moderate- and high-intensity workouts. Multiple studies demonstrate that there are whole-body impacts to starting exercise, so incorporate all styles of activity for the best impact.
Enlist a partner.
Exercising with a friend or family member can keep you motivated and consistent.
Although there is no evidence that people are fitter when they exercise with others, they are more likely to stick to an exercise program, or anything else, with the buddy system. We’re always better in the company of others.
Remember, there’s a reason you didn’t exercise all those years. Your motivation is low to begin with. As with everything new, there will be a period when you will deal with the inertia, perhaps give in to the temptation of skipping the walk for a round of coffee with friends. Motivation is low for first-timers, so it’s best to find a group exercise or friends with the same fitness levels as you to keep you going to class.
Do what you enjoy.
While many focus on walking and running because these are among the easiest and most popular forms of exercise, you should pick an activity you like, so you continue it.
It could be gardening, swimming, tennis, or the old favorite, walking. If you absolutely hate exercise, try exercise machines. Run on a treadmill while watching TV, for one.
Keep small, realistic goals.
Want those six-packs? It’s possible, but you need to be patient, for it won’t happen immediately. Ditch the body sculpting, ignore the guy doing a 200kg squat and be aware of your limitations.
Get some realistic goals in. If you have been sedentary most of your life, your muscles are tight due to prolonged sitting, making your initial levels of exercise tolerance low.
If three days after you’ve finished that workout, you find it difficult to get out of bed, you will probably ditch the exercising goal for the next decade, so start with minimal-intensity exercises after adequate stretching.
Check your gear.
Many a fitness injury can occur because people are not geared properly. Tight-fitting clothes are a strict no. Wear fabrics that absorb sweat and don’t stick to your body.
For shoes, opt for ones which are well-padded, with good shock absorption. If you have any joint pain, add supportive gear like wristbands, knee-caps or ankle bands, she adds. Change shoes every six months because the cushioning wears out.
SAFE EXERCISE FORMS FOR BEGINNERS
Swimming: It helps you lose weight while being kind on the knees and the back.
Brisk walk/light jog: Walk for 20 minutes every day and increase the time and speed gradually by the minute till you reach an hour.
Basic yoga: Get the muscles of your back, shoulders, hips and knees to stretch and get used to moving.
Biking with minimal resistance: Start with a warm-up of no-resistance biking and then do low-resistance biking for 10 minutes. End by stretching major muscle groups like hamstrings and calves for flexibility.