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If you’re of a ‘certain age’, an active lifestyle should be on the agenda with regular exercise.
Keeping fit and active is easy when you’re young and supple but your exertions need to be tailored more to what your capabilities are. Little and often is the key to keeping joints and muscle groups in good order.
Research shows us that for the over 50’s, not enough time is spent trying to ‘keep fit’. Even though there are well publicised and documented reasons why, it seems the benefits to good health pass by many older men and women.
Where active lifestyles are part of daily life, over 50’s find that it may also positively affect some medical conditions and can help to maintain a healthier heart and body. Research has shown that, In England, just 32% of men over 50 and 21% of women undertake the ‘recommended’ 30 minutes of daily exercise (be that walking, cycling or swimming). In Scotland that figure is 29% and 19% respectively. For the over 65’s just 17% of men (14% in Scotland) and 12% of women (8% in Scotland) are currently taking the recommended amount of daily exercise.
Whether you’ve previously had an active lifestyle or not, the benefits of exercise are far reaching at this age. Some benefits are obvious, but some are not so obvious and you may not have considered.
Keeping active will give you more energy and keep you feeling lively, while sitting around not doing much will leave you feeling tired and sluggish
As you get older your metabolism slows down. Exercise can offset this effect and help keep your weight at a stable level
Exercise can help you get a more restful and beneficial night’s sleep.
Keeping active helps to protect your bones and joints from ageing and also helps to maintain mobility and balance.
The list does not end there - each individual will discover other benefits particular to them.
No matter how active or inactive you have been in your younger years, it’s never too late to start and the benefits will last you for years.
To make sure you stick to your new keep fit plan it is essential that, above everything else, you enjoy it and have fun! There are so many different types of exercise out there, so don’t stick with something you don’t enjoy. Choose something that is appropriate to your level of fitness and that you can fit into your lifestyle. So for example, if you are not very fit try something like walking, jogging or swimming - any of these will easily fit into a daily routine. If you have some time to spare and fancy something a little more adventurous, why not try t’ai chi? - a peaceful and relaxing martial art that is not too physically demanding.
If you are a little fitter, try running, yoga or classes at your local gym. There are many private fitness and health clubs and your local council will usually run a gym and keep-fit clubs that are relatively inexpensive to join. Some will give you an individual consultation and compile a personalised programme for you to follow. Your local council will also have information about all classes and facilities in your area.
If you have an illness or injury it is important to get it checked over by your doctor before you begin an exercise programme. Remember - it is important to find the right activities for you!
THE BENEFITS OF REGULAR EXERCISE
When you start a programme, allow four to six weeks to see significant changes - if you are erratic, or quit after a couple of weeks, you’ll never get the motivation of seeing positive results.
Additionally, working out sporadically increases your chances of injury, and for those looking to lose weight, doesn’t allow your body the time to adapt to a new regime. Regular exercise will re-set your metabolism, literally allowing your body to burn more calories 24 hours a day, 7 days a week.
There are certain things you can do to help you stick with a programme:
Make your workouts fun :
Read, listen to music or watch TV while riding an exercise bike, for example. Or choose things you like to do, like going for a walk, taking a dance class or learning to play tennis.
Find a workout partner :
It’s more fun to workout with a friend.
Vary your routine :
You will be less likely to get bored or injured if you change your routine. Walk one day, bike the next, and don’t forget to add in activities like dancing and racquet sports.
Find the right time of day :
Some people are more active in the morning, others are night owls.
Be patient :
It can take weeks or months before you notice some of the changes from your workout.
Forget “no pain, no gain.” :
While a little stiffness is normal after you first start a programme, pain isn’t. Stop if you hurt.
Other things :
There are hundreds of other things you can do to make it work - the key is to come up with a programme that you can stick to in the long term.
If you are unsure, consult your doctor before starting any rigorous fitness programme.
BE GOOD TO YOUR HEART
Made up of the heart, blood and blood vessels, the cardiovascular system is your body’s delivery man so cardiovascular health, and in particular exercise, is something everyone should be interested in. The blood is pumped from your heart, delivering oxygen and nutrients to every part of the body. On the return trip, the blood picks up waste products so that your body can dispose of them.
Your blood travels through a series of rubbery pipelines both big and small. It is estimated that if you strung all your blood vessels together end to end, they would circle the earth two and a half times!
Your blood picks up oxygen from your lungs, then is pumped through arteries and capillaries to the whole body, delivering oxygen to all the cells in the body -- including bones, skin and other organs. Veins then carry the oxygen-depleted blood back to the heart for another ride.
Clearly this is a part of the body that is crucial for good health. There are numerous ways you can help it to function better:
- Control your weight
- Lower your cholesterol and fat levels
- Eat fish oil, nuts, and omega-3 fatty acids regularly
- Pay attention to your carbohydrates and the glycemic index
- Eat sufficient fibre
- Exercise regularly and stay active
- Quit smoking
- Control your blood pressure
- Reduce your alcohol consumption
- Be aware of the damaging effects of stress, emotions and depression
Treated well, your heart will keep beating for eighty years or more - time spent looking after it will be the best investment you’ll ever make.
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