Stay Fit, Get Active

August 1, 2012 | By | Reply READ MORE...

Know when it’s time to make a change. Stay in tune with what your joints and muscles are telling you when you work out. Notice how it feels at 40. Then, when you get to 42 or 43, does it change? Be aware of the signals that your body is giving.
 

  • Modify moves that cause discomfort.
    Take those heavy, percussive movements and find a detour. Instead of running, hike. Instead of running three miles, walk five. Walk faster.
  • If you haven’t been weight training, get started.
    Strength training not only preserves and increases muscle mass and bone density, it boosts your metabolic rate so you can burn more calories.
  • Warm up and stretch.
    Be sure to warm up before a workout and stretch afterward, to reduce the risk of injury. Adding stretching to your workouts will help counter the tightening of the body that comes with age.
  • Make proper form a priority.
    Take 2 seconds to lift a weight and 5-6 seconds to lower it. Put more emphasis on the lowering phase because that’s the part that stimulates muscle growth.
  • Seek experts’ help.
    If possible, hire a fitness trainer to create a program for you and demonstrate proper form and control. If you belong to a health club, take advantage of the services it offers. If you have a past injury or surgery consult a Physiotherapist for guidelines.
  • “Snack” on fitness.
    Look for ways to fit in fitness whenever and wherever you can. Standing in line or waiting for the elevator are great opportunities to perform “fitness snacks,” like drawing the navel to the spine, sliding the shoulders down the back, and trying to balance on one foot.
  • Know your numbers.
    Its vital to identify your baseline vital parameters & limits during exercise. Know your average pulse rate, blood pressure & its response to exercise. This is important especially for those with cardiac conditions, diabetes or other medical ailments.

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