Working out when you are getting older is actually better than to begin when you reach a point in your life where you are incapable of doing anything other than walking.
There are plenty of men and women in the world who are over the age of 35-40 and they are trying to keep themselves fit and active.
They make sure that they maintain their health and shape to always look good and be more productive even if they are aging.
As we get older, we lose nutrients in our body like Vitamins and Minerals and we become less active, less productive and more tired. This is because our bones become smaller and weaker and that makes us prone to injuries and aches.
Not just that, but our cardiovascular health deteriorates. Skin loses its flexibility and we gradually develop diseases and allergies that we thought we are immune to.
The sole reason behind this that we start to think that exercise is just for the young when in fact, it is more important for you if you are middle aged or getting there.
Another reason why people don’t start working out in their middle ages is that they think that it’s too late for them to start getting fit.
There are 13.5 million people in this world who suffer from heart diseases and 50 million have high blood pressure while over 60 million people are overweight.
Now the best way to prevent this from happening to you is to know that exercise is better than medicine and you need to make your body stronger from within so it can resist the diseases and function it's best even if you are aging.
The problem here is that most gyms and fitness magazines revolve around young individuals when the workout needs of the elderly get ignored or sidelined. So the best way to figure out your own health is to follow some basic rules and workouts that will help you long when you are 60 or 70.
You’ll still be active and able to carry yourself healthily. Your body has gone through a lot of changes and bottom line is that you need to understand how your body works, both physically and mentally. Then you need to start some of these workouts to ensure a healthy lifestyle and a healthy body.
1. Strength training
Your bones are very important to you, that you already know. And you also know that with ages, bones tend to get weak. So the best way to make them stronger is to start strength training. It can slow the bone deteriorating process.
15 minutes of strength training increases your metabolism and helps in building and maintaining bone and muscle. Do strength training at least 2-3 times every week and use 5-8 pound dumbbells and increase the weight to 8-10 as you gain more strength. Rest for at least 1 minute after a workout.
2. Chest Presses
To begin, sit on an exercise ball with a dumbbell in each hand. Walk feet forward and roll the ball back till just your shoulders are supported and knees are bent.
Then, while keeping your hips lifted, open arms out to the side and bend elbows to lift weights up. Palms facing in. straighten your arms and press weights up, bringing ends together. Lower the weights and do at least 10 reps.
3. One-legged wall squats
To start, stand with the exercise ball pressed between lower back and wall, and your feet 1 or 1 and a half feet in front of your body. Hip width apart. Straighten right leg so your foot is about 6 inches off the floor.
Bend your left knee and lower it into a squat. Then straighten your leg to standing position and lower foot to the floor. Repeat for the other leg and do at least 8 reps.
In addition to strength training, you need to stay in shape and the best way to do that is to start cardio exercises. Even if you are not looking to increase body mass. Combine cardio with strength training and you’ll feel as if you are reborn.
You will regain the strength you had 5 or 10 years ago. Aim to complete 20-30 minutes of cardio, be it running, swimming, cycling or rowing. Make sure your intensity is appropriate.
5. Four-way extensions
Start in plank position with the exercise ball under the stomach and hips. Your feet should be shoulder-width apart, hands pressed into the floor directly into the floor. Then raise your right arm forward until it is up to your ear.
Simultaneously, lift left foot so it is in line with your torso. Lower your hand and foot to the floor and repeat on the opposite side to complete the rep. do 10 reps.
6. AB-cross Crawl
To begin, lie on your back with your legs pressed together. Bent your knees and shins as they are parallel to the floor. Extend your arms toward the ceiling. Return to your starting position and repeat on the other side as well. Do at least 8 reps.
7. Barbell Bench Press
While you are doing this exercise, be sure that you are pushing the weight in a slow and controlled manner. By doing that, you will be preventing injury and the aid of momentum and you will maximize chest stimulation.
Your body KNOWS what it needs, you just need to understand it better and make it better by following a workout routine and you will see the differences in your stamina, strength, and endurance.
This decision will help you in handling your health and the quality of life you’ll have when you are a senior citizen. Bone density peaks at 30 and then it starts to drop.
So the best you can do is a workout, push your body to make itself sturdy and immune to all the diseases mentioned above. You will be able to stabilize the weakness factor that comes with age and will function a LOT better than your age fellows.
Yep you heard it. Strap on your 12. Oz Boxing gloves and go 3 minute rounds on the bag, pounding it with jabs, hooks and straights from hell that’ll get the old joints working and the heart racing from joy.
Not only does this displace the anger and frustration of the day, it also helps develop fighting prowess while keeping you fit.
If you’re an old lady, you might want to grab a hold of some nice Pink Boxing gloves, unless black Boxing gloves are your thing and train 3 rounds of 3 minute bag work. Watch yourself get toned.