Mar 2023 | By Rose Reisman
Its never too late to start exercising. In your earlier years, you may have engaged in sports but perhaps due to back, hip or knee issues you have stopped a regular schedule of exercise. You must keep moving to stay vital as you age. Maybe it hasn’t been a priority of yours, but eventually, a lack of movement will catch up with you. Regular exercise keeps you healthier and prevents chronic conditions including heart disease, high blood pressure, high cholesterol, obesity, osteoporosis, certain cancers and diabetes.
Exercise doesn’t have to be done only in a gym. Activities like walking, swimming, golfing and gardening can keep you in good physical condition. The key is consistency.
Find Your Motivation
The first question is what is motivating you to start exercising? Maybe your doctor prescribed more activity, or you’re hoping to drop some weight, or you want more energy. Finding your reason for being more active will help you get started. And reminding yourself weekly why you are exercising will keep you motivated. The goal is to have exercise as a part of your lifestyle. When you see the benefits of feeling better, that will keep you “moving”.
Keep It Regular
The key is consistency. At least three times weekly of moderate exhaustion produces the best results. To keep a regular pattern, either join a friend or sign up for classes that you pay for so you will feel more accountable.
I always remind clients to start slowly. This is not a race. Think about the tortoise and the hare. Speed doesn’t win in the long run. Start with lower-intensity exercises so your body adapts to the muscle and aerobic requirements. You don’t want to be sore the next day or injured. You should feel some muscle fatigue, which is good.
Slowly increase the exertions, always being aware of how your body feels. When lifting weights, always give yourself a day in between for the same muscle group to recover.
Try Out a Variety of Activities
Variety is the key to consistently working out. This will keep boredom at bay and not exhaust certain muscles. Go for a bike ride, a hike, a swim, or even the more popular Zumba classes.
Taking 10,000 steps a day or more is a great starting place. As you increase your consistency of working out, you want to focus on strength training, cardio, balance, flexibility and stretching for a total body workout.
Rose Reisman is a successful entrepreneur, catering and cooking guru, and now a personal trainer. You can view more of her work at The Art of Living Well.