Sometimes ago, a magazine reported the remarkable achievements of some senior citizens.
For instance, there was this 55-year old businessman who played tennis almost daily for five straight years.
I lost weight even though I’m eating like a 20-year-old, “and I’m beating 40-year-olds because of my consistent playing.”
A 59-year-old woman embarked on a walking regimen for several months, enabling her to drop several pounds in order to wear a glamorous dress for a relative’s wedding.
“At first I struggled up my hilly driveway,” she remarks, “but now I walk up long hills carrying my granddaughter and groceries.”
No matter what your age or physical status is, it’s simply never too late to start exercising. It may be hard to start (and equally tough to initially follow through) but you can eventually get glued to your exercise program.
The point is to start simply. Physical trainer Keith McDonald says, “moderate activities such as walking and gardening, done 30 minutes a day, are all you need to achieve health benefits. The key is to be consistent and do something physical every day.”
Featured here are some really very simple exercises you can do that can help you graduate to more serious exercising, once you get into the habit (for more serious exercising skills, you can check out a lot of exercise books and videos).
Walk, don’t talk!
What’s the simplest exercise you can do? You’ve actually been doing it since you were born: walking.
Walking is one of the best forms of exercise because it can contribute so many benefits to your body without risking injury or stressing it. And the nice thing about it is that you do it practically everyday.
However, if you think that just doing your regular walking inside the house or workplace is enough to keep your body fit and trim, that may not be so.
You still need to do some additional walking, especially if you do other things like driving a vehicle everyday or sitting before a computer for long hours.
You also need to do exercise walking, setting 30 minutes to an hour of walking aside from your regular steps.
Note: If you have weight, blood pressure, heart, respiration, diabetic, smoking, cholesterol or hereditary health problems, consult first with your doctor before embarking on a walking pan.
The Benefits Of Every Step
Did you know that many doctors recommend walking to help patients recover from many illnesses? One well-known US hospital prescribes a regular walking regimen for various kinds of ailments, including heart attack. Taking a stroll, trekking, visiting a park, or some other simple foot exercise all have their benefits.
DOESN’T ALL THAT WALKING MAKE YOU HUNGRY?”
Have you ever had that feeling of being hungry after taking a long walk? Brisk walking can increase your appetite but only if you need to load extra calories.
It also depends on your body mass: studies show that lean individuals do get hungrier after such exercise. It actually prevents them from getting too thin. In contrast, working out does not seem to make obese people more hungry, so exercise should help them slim down.
- Improve blood circulation – walking actually increases the size and improves the efficiency of the vessels that supply blood for cellular respiration. This kind of exercise is especially recommended for those with poor circulation in various body parts.
- Lower your cholesterol level – Yes, walking directly affects your personal metabolism. Researchers have discovered that it can positively control cholesterol and blood sugar levels. Try doing some active walking in a clean and peaceful place; you can actually burn up to 100 calories per mile or 300 calories per hour.
- Reduce your weight – one reason why many people are either overweight or obese is that they don’t do enough walking everyday. If you want to reduce your weight, your balanced diet should go hand-in-hand with some walking. You can shed off those extra pounds by walking.
- Improve cardiovascular function – the heart and lungs grow more efficient with a regular walking regimen, reducing blood pressure and the resting heart rate, as well as lessening the chances of heart attack. As you walk, your heart increases its beat, accelerating the transport of oxygen-rich blood from the lungs to the muscles.
- Relieve stress – walking is also a good mental booster. Walking exercises can help produce body chemicals known as endorphins, which induce peaceful, pleasurable sensations, leading to feelings of well-being that reduces stress, depression, and anxiety.
The fitness craze that hit America during the 1970s saw an outburst of fitness enthusiasts jogging through parks, sidewalks, forest paths and beach-sides.
Many joggers became instant celebrities, and even Hollywood luminaries rode on the craze by donning sporty attire such as jogging pants, headbands and running shoes.
Today there’s a resurgence of interest in jogging worldwide, as many people put on their running shoes to keep themselves fit and trim.
The benefits of jogging are simply immense. Jogging is one of the best ways to maintain a healthy body.
It improves the circulatory, respiratory, and digestive systems, so your heart and lungs get healthier. Your heart muscles pump in bigger quantities of blood with a more powerful beat, strengthening the heart even further.
It also creates more responsive blood vessels along with an increased capillary network, lowering the blood pressure. Jogging can also help minimize osteoarthritis, a sickness of the bones in the hip joint.
Jogging is one of the easiest exercises you can do. You don’t need to do it with others, although you can also jog with friends for added pleasure and enjoyment.
It helps you become more energetic, relaxed and free from stress you don’t need any special training or new techniques. There is no age limit for jogging, and even if you’re already past middle age, it still helps.
“THE BREATH OF LIFE” When God put breath into the body of Adam as recorded in the Bible, He was more than just teaching man about creating life.
In our polluted environment, we need to go out and look for places where we can breathe fresh air. Exhaling relieves stress, clears the lungs, increases mental focus and normalizes the abdomen. You can even tone the belly by learning to breathe properly.
- Alternate jogs with brisk walking – if you’re incorporating a jogging routine into your fitness plan, start by doing fast walking interspersed with brief jogs.
This helps prepare your muscles, joints and ligaments become accustomed to your new routine, enabling them to better handle longer or more regular jogs.
Make a regular jogging plan wherein you can increase your jogging time on a gradual basis. Ideally, you can make it a goal to run at least every other day, ideally for 20 minutes.
- Find a good place to jog – you can actually do running exercises within your own home and in your own backyard, by completing several circles.
But if you find running in circles particularly boring, then venture outside and find a suitable place where you can start your daily routine.
It’s best to stick to a particular path for at least two weeks, then transfer to a new path to give you added challenge.
- Jog either in the morning or evening – it’s no fun to jog during daytime, when heat, pollution, traffic and stress levels are at their peak. Ideally, the best time to jog is early morning, not just to avoid heat-related problems like dehydration, heat exhaustion and cramps, but also because your body and mind are refreshed, alert and stress-free.
- Run before you eat! – never, never jog up to two hours after eating. The best time to jog is always before mealtime.
- Find a good jogging path – avoid concrete pavements as much as possible, because the hard surface practically gives no challenge to foot action. Try to find a level grassy field or shady path.
The key is to pick a fairly flat but moving surface. If you enjoy uphill jogging, a steep terrain may strain your legs and lungs too much.
- Wear comfortable clothing – jogging is a sweaty sport. Your attire should be comfortable, relatively loose and suitable for all kinds of weather. You don’t need to buy expensive jogging attire.
Avoid tracksuits since they are actually inconsistent with hot weather, causing problems like discomfort, dehydration, and heat exhaustion. During cold weather, it’s okay to use thicker clothing because it traps some heat.
- Pick the best running shoes – shoes should be your best investment when planning your jogging attire. That’s because the most active body part during jogging are your feet. Hence you should wear something that can give you the best comfort when running.
- A good fit for your feet by making sure the shoes have adequate space for your socks. They should not be tight.
- Good cushioning that has a resiliency of 1,000 kilometers, which is how long the use of a good shoe should last.
- A wide, stable heel that can hold up your heel correctly.
- A firm sole that should be flexible in front, bending at the ball of the foot but not at the heel.
Actor Patrick Duffy starred in a popular TV series called The Man from Atlantis. He played the part of a mysterious character whose strength lay in the waters and could only stay on land for short periods; otherwise, he would weaken and eventually die.
In fact, the human embryo starts life in a watery womb. Swimming not only gives you the cool pleasures of water, but it also shows how exercising in water can be both pleasurable and relaxing.
Swimming helps in building muscles, clarifies breathing, stimulates circulation, and relaxes the mind. The various swimming strokes are all safe, not putting unnecessary stress on the joints. Swimming knows no age barriers; anybody, young or old, can swim. In particular, swimming can:
“WHAT ARE THE BASIC COMPONENTS OF PHYSICAL FITNESS?“
Cardiorespiratory endurance – your ability to circulate oxygen and nutrients and remove wastes throughout definite time periods. Jogging and swimming can help develop this.
Muscular strength – the ability of your muscles to exert force for a short period of time. Weightlifting is one of the best ways to achieve this.
Muscular endurance – the ability of your muscles to contract or to continue applying force against an object. Morning exercises like push-ups can help test endurance.
Flexibility the ability to move joints and use muscles through full motion. Flexibility is one key characteristic of champion gymnast.
- Provide a full body workout – water workouts develop the muscles of your upper back, shoulders, arms and chest. Your posture also improves, strengthening your back and stretching your muscles.
- Help you lose unwanted weight – did you notice that most professional swimmers are always in top shape? Constant action through different strokes releases unwanted calories, helping the swimmer maintain the ideal weight.
- Burn more unwanted fat – one lesser known fact is that resistance in water is ten times more than that on air. If you were able to swim through the air, you only get 25% less calories than swimming through water!
- Be therapeutic for certain illnesses and/or injuries – it’s virtually good form of rehabilitation from injuries and pains. Those who have undergone surgery may also find swimming beneficial to become active again. It’s been proven that people with various sports injuries, accidents and other pains usually get better with regular water workouts.
- Utilize your muscles – just swimming a few meters involves most of your major muscles, giving your body a terrific tone up. If you enjoy working out or doing treadmill exercises, then swimming is just perfect for you.
- Effectively reduce stress – as you swim, your suspended body position actually minimizes stress and contributes towards mental health.
- Ignore the initial resistance – if you’re just starting, you may find water resistance too strong. That’s because while you swim, your entire muscle network is actually doing a lot of work and the water offers much resistance. However, as you persist, your muscles develop and become strong enough to counter the resistance.
- Try various styles – different swimming styles employ different muscles. Go for different kinds of laps: breaststroke, freestyle, backstroke, sidestroke and butterfly. This will improve muscle strength and help define your body better.
- Kick it! – kicking while swimming is actually a good cardiovascular exercise by increasing the heart rate. It also helps burn more calories and serve as a muscle toner for the lower body of your body.
“THIRTY MINUTES FOR YOUR HEART MEANS MORE YEARS FOR YOUR LIFE” How about investing in some heavy stuff? Doing stamina-building exercises for at least thirty minutes a day can make you look as much as half a decade younger and lessen you chances of heart failure.
It was observed that men ranging from their 40s to 70s had as much as 25% lower risk of heart problems when they started lifting weights. If you’re not into barbels and dumbells, then try walking.
Half an hour of daily brisk walking each day reduced heart failure probability by nearly 20%
Wheels Of Physical Fortune
Famous cyclist Kevin Weiss developed a love for cycling when his parents gifted him with a yellow Schwinn bicycle. Weiss enjoyed his bike until, at 16, his parents told him to learn driving.
Then, “I spent many years after that watching my midriff expand, my blood pressure skyrocket, and my cholesterol elevate.”
He further recalls: “The same person who used to ride a bicycle for hours at a time couldn’t walk a flight of stairs without getting winded. So, my doctor advised me that it was certainly time to start exercising.”
Weiss got his bike right out of the basement of his parents’ house and fixed it. “ I remembered the joy I had missed for so long,” he shares. “I was instantly hooked all over again.
The sense of freedom and power was just as exhilarating as ever.” “Get out and exercise,” he adds. “ the health benefits are enormous and you’ll feel much better and be a happier person.”
Cycling on a regular basis does wonders for the body. It…
- Helps you shed unwanted weight – several cycle rides increase calorie consumption and raise the metabolic rate, which can help people to lose excess pounds.
- Improves strength and stamina – riding a bike doesn’t exhaust your energy, instead it renews it. You literally feel strengthened.
- Reduces cholesterol levels in your blood – cycling reduces the risk of colon cancer and can also protect against diabetes because the active outburst of muscle strength lessens the cholesterol content in the blood.
- Generates cardio-vascular fitness – cycling is actually as effective as drugs in lowering both blood pressure and the heart rate, reducing the chances of heart failure and stroke. Hence, cyclists are healthier than the average motorist and can expect to live longer.
- Improving balance and coordination – there is a reduced chance of accident because of improvements in both strength and coordination, minimizing the risk of falls, fractures and injuries.
- Promotes psychological well-being – cycling gives you a generally active, peaceful feeling, helping reduce stress and improving mental capacities.
What Else Can You Do?
There are actually plenty of activities that can fit your lifestyle and become part of your daily routine. Some kind s of exercise are not only sociable and trendy, but also help boost your energy.
These simple inexpensive procedures are just some of the other forms of exercise that can make a lot of difference to your health:
- Aerobics – these are energetic types of exercise performed to strong but clear music with aq defined beat. Aerobics actually reduces the risk of heart disease, and improves the efficiency of your heart and lungs.
- Badminton – very popular these days, it’s actually good for muscle flexibility. It strengthens the muscles, joints, bones and helps develop extended mobility and balance.
- Basketball – grabbing and dribbling the ball develops stamina and boosts your energy level. You actually get to burn up to 400 calories if you play basketball for just 30 minutes!
- Dancing – not only does it make you feel young and hip; it is also good for different levels of fitness. You can enroll in a ballroom dancing course to maintain general mobility, or you can try some of those popular Latin American steps for flexibility and strength.
- Morning workouts – there are numerous guides available on doing morning exercises like push-ups, stretches, and deep breathing.
Courtesy Youtube: Top 5 Exercises For A Flat Stomach