Has fear kept you from starting an over 40 exercise routine? Are you intimidated by the physique of the athletes at the gym? Do you worry that you will hurt yourself if you go for a run or do aerobics? Is it just very uncomfortable to use exercise machines? These worries prevent thousands from restoring their health and happiness through fitness. However, if you start with simpler exercises you will be ensuring your success and life-long health.
Walking is one of the simplest exercises, but it can have a profound positive effect. An ideal workout elevates your heartbeat for at least 30 minutes. When you start walking, do not worry about how far you walk or how fast. As long as you walk for 30 minutes, you are doing everything right. After your first week, set a distance goal that is slightly further and try to cross that distance in the same amount of time. As time passes, you will increase in strength and speed. Gradually, you will be able to achieve a light jog.
Bicycling is a great alternative to walking because it is lower impact and you can do it with others. You do not need to spend a lot on a bike, just find one that is comfortable for you. You can also use a stationary bike, but may be more motivated by the changing scenery of a bicycle. Many are using recumbent cross training machines which are like a cycling machine but also train your upper body.
Do not worry if you are not ready for a jog or a bike ride. It is very important that you start at a level that is comfortable for you. If you begin with too much intensity, you are more likely to lose motivation, quit, or injure yourself. If you want to start very slowly, there are simple exercises you can do throughout your day to prepare yourself for increased activity.
You can stick to your over 40 exercise program even if you spend most of your day sitting at a desk or on a couch. Leg lifts easily build muscle and prepare you for increased activity. Ankle weights further increase resistance. You can perform arm curls, using two to five pound weights, which strengthens your biceps. Each of these will help you body prepare for more activity like a brisk walk or light aerobics.
Your local pool may offer water aerobics or aquatic classes. These exercises are easy on your joints and prepare you for a more intense workout. Water resistance makes simple movements twice as effective. Also, you can use foam dumbbells and aqua belts to increase resistance even further.
A pedometer is great tool for anyone beginning to focus on fitness over 40. Wear the pedometer everyday for a week to see your normal level of activity. Note the times when you are most sedentary. Make a goal to increase your activity during those periods. For example, if you are inactive at work then try to avoid the elevator, park a little bit further from the building, and walk around the block for your lunch break.
You should not be intimidated. Walking, biking, or simple sitting exercises are very easy ways to begin an over 40 exercise program at your pace. You should never let worry keep you from a longer, healthier life. - 30553
Walking is one of the simplest exercises, but it can have a profound positive effect. An ideal workout elevates your heartbeat for at least 30 minutes. When you start walking, do not worry about how far you walk or how fast. As long as you walk for 30 minutes, you are doing everything right. After your first week, set a distance goal that is slightly further and try to cross that distance in the same amount of time. As time passes, you will increase in strength and speed. Gradually, you will be able to achieve a light jog.
Bicycling is a great alternative to walking because it is lower impact and you can do it with others. You do not need to spend a lot on a bike, just find one that is comfortable for you. You can also use a stationary bike, but may be more motivated by the changing scenery of a bicycle. Many are using recumbent cross training machines which are like a cycling machine but also train your upper body.
Do not worry if you are not ready for a jog or a bike ride. It is very important that you start at a level that is comfortable for you. If you begin with too much intensity, you are more likely to lose motivation, quit, or injure yourself. If you want to start very slowly, there are simple exercises you can do throughout your day to prepare yourself for increased activity.
You can stick to your over 40 exercise program even if you spend most of your day sitting at a desk or on a couch. Leg lifts easily build muscle and prepare you for increased activity. Ankle weights further increase resistance. You can perform arm curls, using two to five pound weights, which strengthens your biceps. Each of these will help you body prepare for more activity like a brisk walk or light aerobics.
Your local pool may offer water aerobics or aquatic classes. These exercises are easy on your joints and prepare you for a more intense workout. Water resistance makes simple movements twice as effective. Also, you can use foam dumbbells and aqua belts to increase resistance even further.
A pedometer is great tool for anyone beginning to focus on fitness over 40. Wear the pedometer everyday for a week to see your normal level of activity. Note the times when you are most sedentary. Make a goal to increase your activity during those periods. For example, if you are inactive at work then try to avoid the elevator, park a little bit further from the building, and walk around the block for your lunch break.
You should not be intimidated. Walking, biking, or simple sitting exercises are very easy ways to begin an over 40 exercise program at your pace. You should never let worry keep you from a longer, healthier life. - 30553
