Get In Shape With These Four Simple Exercises For Men & Women Over 40
Has fear kept you from starting an over 40 exercise routine? Are you intimidated by the physique of the athletes at the gym? Do you worry that you will hurt yourself if you go for a run or do aerobics? Is it just very uncomfortable to use exercise machines? These worries prevent thousands from restoring their health and happiness through fitness. However, if you start with simpler exercises you will be ensuring your success and life-long health.
Walking is one of the simplest exercises, but it can have a profound positive effect. An ideal workout elevates your heartbeat for at least 30 minutes. When you start walking, do not worry about how far you walk or how fast. As long as you walk for 30 minutes, you are doing everything right. After your first week, set a distance goal that is slightly further and try to cross that distance in the same amount of time. As time passes, you will increase in strength and speed. Gradually, you will be able to achieve a light jog.
Riding a bike is a simple alternative to walking that is easier on the joints and you can do in a group. Your bike does not need to be expensive, just comfortable. You can also try a stationary bike but may prefer the scenery of a real bike. Also, many people are using recumbent cross training machines which are essentially cycling machines that train your upper body as well.
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 stick to your over 40 exercise program even if you spend most of your day sitting at a desk or on a couch. Leg lifts easily build muscle and prepare you for increased activity. Ankle weights further increase resistance. You can perform arm curls, using two to five pound weights, which strengthens your biceps. Each of these will help you body prepare for more activity 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.
A pedometer is great tool for anyone beginning to focus on fitness over 40. Wear the pedometer everyday for a week to see your normal level of activity. Note the times when you are most sedentary. Make a goal to increase your activity during those periods. For example, if you are inactive at work then try to avoid the elevator, park a little bit further from the building, and walk around the block for your lunch break.
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.