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You may be putting off that over 40 exercise program because you are nervous. You worry that you could get hurt doing aerobics or jogging. Maybe you have been to the gym, but were intimidated by all of the other people who were in far better shape than you. Perhaps you find strenuous activity too uncomfortable. If you let these things intimidate you, you are risking your health and life. However, there are easier steps you can take that will get you started on the path to fitness.
One of the easiest and most effective exercises is walking. Your goal for this kind of exercise should be to elevate your heartbeat for 30 minutes. No matter how far or fast you walk, keep it up for at least 30 minutes. Each week, try to walk a little bit further in the same amount of time. Each week, you will get stronger and faster until you are ready to start a light jog.
Bicycling is a great alternative to walking because it is lower impact and you can do it with others. You do not need to spend a lot on a bike, just find one that is comfortable for you. You can also use a stationary bike, but may be more motivated by the changing scenery of a bicycle. Many are using recumbent cross training machines which are like a cycling machine but also train your upper body.
You should always start your over 40 exercise routine at your comfort level. If you are not ready for a run or a bike ride, start with simpler exercises. This will increase your chances of success and help you prevent injury. Also, easy exercises help you prepare your body for more intense activity.
You can even sit at your desk or on a couch and still continue your exercises. Leg lifts, especially with the added resistance of ankle weights, build muscle and prepare you for greater activity. Two or five pound weights can be used to perform curls, which strengthens your upper body. These kinds of activity will help prepare you for more intensity like a brisk walk or light aerobics.
Your local pool may offer water aerobics or aquatic classes. These exercises are easy on your joints and prepare you for a more intense workout. Water resistance makes simple movements twice as effective. Also, you can use foam dumbbells and aqua belts to increase resistance even further.
Pedometers are a great way to track your activity level and increase your fitness over 40. After wearing a pedometer for a week, you will be able to see when you are most sedentary and improve. For example, if you are often inactive at work, then try to avoid the elevator, park a few more spaces away from the door, and talk a walk around the corner at lunch.
You should not be intimidated. Walking, biking, or simple sitting exercises are very easy ways to begin an over 40 exercise program at your pace. You should never let worry keep you from a longer, healthier life.
One of the easiest and most effective exercises is walking. Your goal for this kind of exercise should be to elevate your heartbeat for 30 minutes. No matter how far or fast you walk, keep it up for at least 30 minutes. Each week, try to walk a little bit further in the same amount of time. Each week, you will get stronger and faster until you are ready to start a light jog.
Bicycling is a great alternative to walking because it is lower impact and you can do it with others. You do not need to spend a lot on a bike, just find one that is comfortable for you. You can also use a stationary bike, but may be more motivated by the changing scenery of a bicycle. Many are using recumbent cross training machines which are like a cycling machine but also train your upper body.
You should always start your over 40 exercise routine at your comfort level. If you are not ready for a run or a bike ride, start with simpler exercises. This will increase your chances of success and help you prevent injury. Also, easy exercises help you prepare your body for more intense activity.
You can even sit at your desk or on a couch and still continue your exercises. Leg lifts, especially with the added resistance of ankle weights, build muscle and prepare you for greater activity. Two or five pound weights can be used to perform curls, which strengthens your upper body. These kinds of activity will help prepare you for more intensity like a brisk walk or light aerobics.
Your local pool may offer water aerobics or aquatic classes. These exercises are easy on your joints and prepare you for a more intense workout. Water resistance makes simple movements twice as effective. Also, you can use foam dumbbells and aqua belts to increase resistance even further.
Pedometers are a great way to track your activity level and increase your fitness over 40. After wearing a pedometer for a week, you will be able to see when you are most sedentary and improve. For example, if you are often inactive at work, then try to avoid the elevator, park a few more spaces away from the door, and talk a walk around the corner at lunch.
You should not be intimidated. Walking, biking, or simple sitting exercises are very easy ways to begin an over 40 exercise program at your pace. You should never let worry keep you from a longer, healthier life.
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