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8 Exercise and Fitness Tips For Seniors
Set some exercise goals
People start an exercise program for different reasons. Taking some time and validating why you want to start an exercise program will go a long way to staying motivated. You don’t have to make your goal a big deal if you don’t want to. Some people do it just to have fun and stay active, but others need more regimentation and setting strict goals and deadlines to accomplish them. It is totally up to you what your goals are. It is important that whatever your goals may be that you actually accomplish them in the long run.
Choose a program that is right for you
It is very easy to get caught up in the latest exercise craze because it seems to be drawing a lot of interest and enthusiasm. Frankly though, most people who start the latest fad in exercise are just as quick to drop it and start doing something else. A smart approach would be to pursue a line of exercise that suits your interests and can keep you coming back workout after workout. Exercise is of course just moving the body and there are many ways to do that. Why not choose a program that you like and stick with it until you can accomplish your exercise goals?
One of the very common mistakes many people make when starting exercise programs is to go all gung ho at the beginning when they are not ready for it. Then they get setbacks and sore muscles and possible injuries for a few weeks and all the motivation to gather up to go. They are back where they started in most cases. Take the turtle approach and go through the exercise program with a slow and steady attitude. Set goals that you can accomplish in 3-4 months instead of 3-4 weeks. It will be easier on your body and mind if you do. A longer period of time to accomplish your goals will also take some of the pressure off so you can enjoy yourself while getting the exercise you need.
Consider your diet
The old saying, we are what we eat, has never been so true. People who are involved in exercise programs and have specific goals to achieve understand the importance of proper diet. It is unrealistic to think you can put cheap gas in your car and expect it to operate at superior efficiency. Why would we think we can do it in our bodies? Seriously, we can’t. Garbage in and garbage out. An exercise program requires watching what constitutes daily consumption of the right amount of food. A balance of fruits, vegetables, meat and grains will be necessary if we expect our body to cooperate with the added demands the exercises will place on the entire system. Our exercise goals will be easier to reach if we give the body the fuel it needs to perform.
Starting right is an important component of finishing right. Taking a few minutes to let the body get used to the exercise you’re doing will pay big dividends. A body with warm muscles will perform better, be more flexible and be less prone to injury. Just 5 or 10 minutes of stretching and moving is all it takes to prepare the body for the demands of your exercise program. You will notice a performance difference when you warm up properly, or if you don’t.
The most common condition for many people today is dehydration. Yes, they drink a lot of fluids but unfortunately many of these fluids cannot be properly used by the body. Sports drinks, soda and special bottled water are high in sugar, caffeine and chemicals that actually contribute to a more dehydrated condition. Just plain good old fashioned water is the best drink you can feed your body with plenty of it too. It is important to hydrate before your exercise program, during your exercise program and after the program. Help your body by giving it the water it needs by drinking plenty of water.
Exercise puts stress on muscles and different types of exercise put specific types of stress on them. Tennis places very specific demands on the muscles different from the demands of weight training. During exercise the major muscles used in a particular program are contracting and relaxing. After exercise is about the muscles need an opportunity to relax and resume natural functions again. Light stretching and relaxing right after exercise is the best cool down you can give your muscles. By doing a proper cooling the muscles are triggered to start the rebuilding process necessary to achieve the results.
Record and measure your progress
Taking the time and energy to record your progress as a result of your exercise program will increase your motivation to continue. By drawing a mark at the beginning, you can measure how you are improving during each week of time and energy dedicated to reaching your goals. Recording and measuring your progress will allow you to recognize when you are successful and how far you have to go before you achieve the goals that have been set. Accomplishing small goals that lead to the achievement of larger goals will continue to give you the energy to stay engaged and motivated. Take the time necessary to record your progress after each exercise program is completed, you will be happy in the long run that you did.
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