Exercise is a great way to stay young and healthy and it benefits people of any age. There is no reason you cannot take up hiking or swimming because of your age. You may need to take it a little easier and opt for exercises that aren’t too strenuous on your joints, but you can still start any time.
Some people are naturally busy in their lifestyles, even as they get older. Others have taken a long time to realize that they need to increase their physical activities. Here are four workout tips for seniors over the age of 60.
Consult Your Doctor First
You may have a ton of energy or want to start working out to get rid of unwanted fat, but you need to make sure that you are physically capable first. Consult with your doctor to conduct a full physical assessment. They may ask you to run on a treadmill for a bit to gauge your current fitness level.
If you have any pre-existing conditions which are common for aging people, you may not be able to exercise at all. Based on your medical assessment you will probably also be given some specific exercises that are safe for you to perform.
Many people give up exercising because they start too quickly, and tend to overdo their workouts in hopes of getting faster results. This will only negatively impact your training, and you may find you have to take a few days off to recover. The key for any age is to start slow, but this is truer for the elderly.
Invest in a pedometer and heart-rate tracker. Keep a lookout for a heart rate that is too fast. A good rate to keep up is about 100 beats per minute. If you are even older, a heart rate of 70 beats per minute may be ideal for you. Also, time yourself so you can see when you hit your peak performance and when you need to rest in between workouts.
Choose the Right Exercise
The right exercise for your age will depend on what you can and are comfortable doing. You may find the gym very boring, in which case you can take up easy aerobics at home while watching a movie or listening to your favorite music. Strength and resistance exercises are also great for older people because it helps to tighten sagging skin. You can counteract saggy skin due to aging by getting a neck lift as well, but most exercises will help with this without you having to go under the knife.
An effective workout routine is only as good as your diet. The two go hand-in-hand and you should place more focus on what you eat. All the exercise in the world won’t help if you are still eating unhealthy fast food or cookies every day. As a person ages, they need more water and fuel to keep up a good exercise routine. Replace all your drinks with water and sugarless coffee or green tea, and make sure you are getting enough fruits and vegetables high in fiber.
Remember that the more unwanted weight you have, the harder your body will work to keep you functioning. You burn more calories as a 300-pound individual than someone at their ideal weight. This means that you lose valuable fluid as your energy needs to be replenished constantly.
A balanced exercise plan for seniors doesn’t have to be complicated. It’s important to remember to take care of your health first and foremost. You can achieve this with a proper night’s sleep, and listening to your body when you need to take a break.