If working out makes you cringe, it's time for a mental makeover. Here are exercise tips for healthy aging and a how to guide on becoming more active and enjoying it. We all know that exercise is the key to being healthy along with improving sleep, boosting mood and self-confidence, great for the brain, can even reverse some of the symptoms of aging and so much more! But...for many, it is a challenge to commit to a regular routine or to even exercise at all.
It's time to consider physical activity a part of your lifestyle instead of a bothersome task to check off you "to do" list. Keep in mind that mixing different types of exercise helps both reducing monotony and improvement in overall health. The components of a balanced exercise program include:
Cardio increases your body's ability to deliver oxygen and nutrients to tissues and to remove waste over sustained periods of time. Cardio gets your heart pumping and helps lessen fatigue.
Strength Training with repetitive motion using weights or resistance helps prevent bone mass, builds muscle and improves balance.
Stretching and Flexibility challenges the joint's ability to move freely and can be done through stationary or moving stretches. Stretching and flexibility exercises help the body to stay limber and mobile.
Balance improves posture and quality of walking and helps reduce the risk of falling. Yoga, Tai Chi and Pilates are great exercised to improve balance.
There are lots of ways to make exercise a pleasurable part of everyday life. Just think about activities that you enjoy and how you can incorporate them int9 an exercise routine.
Work out to music that motivates you. If you love music and like to dance, Jazzercise is a great fitness program that is lots of fun. The program is designed for all fitness levels and incorporates cardio, strength, stretching and flexibility along with balance in every workout segment.
If you enjoy shopping, walk laps at the mall.
Join a team sport. You become more dedicated when the team is counting on you to show up.
Take nature hikes or walks and take photos to share with family and friends or for scrap booking.
Buddy up! Get a neighbor or friend to join a program or take classes with you.
Stay inspired. Read health magazines. Watching sports, weight loss and healthy cooking shows can help remind you how great it feels to take care of your body.
Watch a favorite movie while using stationary equipment.
Take a walk through your neighborhood while incorporating stretching and strength training.
Always choose the stairs over the elevator and park at the far end of the parking lot on outings.
Do a set of wall push ups while waiting for the microwave to finish.
Sweep the sidewalk, deck and porch.
Rake leaves, shovel snow or work in the garden.
Lift weights and stretch while watching T.V,
Do toe-raises while talking on the phone.
Each time you get up from a seated position do knee bends and lunges.
Exercise helps reduce the impact of illness and chronic disease. It also helps improve immune function, better heart health and blood pressure, better bone density, and better digestive functioning. People who exercise also have a lowered risk for Alzheimer's disease, diabetes, obesity, heart disease, osteoporosis and colon cancer. And as we age exercise helps us maintain independence.
The most rewarding part of beginning a fitness routine is noticing the difference it makes in the rest of your life. Even if you begin with just 15 to 20 minutes of heart-healthy exercise, you'll notice an improvement in how you feel as you go about your day. The best part about working out is that it gives you energy for more activities. When it becomes habit, you'll never want to give it up!
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Providing Home Care to Atlanta families since 1994