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Some fitness clubs specialise in senior classes with some general classes that you can also fit into. You don’t have to be fit to start; however, always check with your GP prior to engaging in any exercise programme. If something hurts, stop doing it. If you are ill, do not work out and, if you experience chest pain, breathing trouble, nausea, unusual balance difficulties or persistent sharp joint pain, consult your doctor immediately. When you resume exercise again, build up slowly and do not start where you left off.
Exercise can help increase longevity and independence, and decrease aches and pains and the likelihood of age-related problems. Start a regular exercise plan to improve circulation and flexibility and mental acuity alertness. Try simple daily tasks first to increase general movement:
- Walk daily
- Park the car further away and walk to the shops
- Garden
- Do brisk housework
- Use the stairs not lifts; move legs slowly and deliberately on each step to maximise muscle use and movement
When you’ve adjusted to the increase in activity, you can take these next steps:
- Ballroom dancing lessons
- Yoga
- Swimming classes
- Tennis
- Strength training
Warm up
Stretching is vital as we age. It can be done daily in the comfort of your own living room. It helps muscles warm up and gradually cool down, while improving flexibility prevents injury and reduces soreness and stiffness.
Strength training
With weights, strength training helps prevent loss of bone mass and improves balance. Try to build up to doing all muscle groups, starting with 1-2 sets of 10-15 reps at moderate intensity, and progressively increase the weight over a few weeks.
Gradual progression Aim for two to three workouts a week at 30-60 minutes long with rest days in between. Build up to at least 30 minutes of cardiovascular work each day to increase your heart rate and get you breathing faster. It’s OK to do three 10-minute periods of exercise when you are just starting out. Initially, get your heart rate up to 50% of your normal resting rate and gradually work up to 85%.
Maureen Hudson (MSc) is a life coach, NLP consultant, fitness instructor, personal trainer and published author by Crowood press.
The views and opinions expressed in this article are those of the author and not of Fitness Professionals Ltd or Virtual Magazine. Consult a qualified health or fitness professional before making changes to your diet or exercise.
