There are a lot of reasons to get into shape. When you’re fit, you look better, feel better, live healthier, and live longer. The quality of life improves when you’re fit. Most people realize these things, but fail to take action. There are a number of reasons this can occur, but two are often at the top of the list. People who are older don’t think they can get back into shape and accept lack of fitness as part of aging. Others think they’ve passed the point of no return and no matter how hard they try, they can’t recapture fitness. Here’s great news. No matter how old you are or how out of shape you are, it’s never too late to get in shape.
You’ll have to workout harder to get the same results as you did years ago to get the same results.
If you’re older, getting back into shape is a bit harder than it is for anyone that’s younger. As you age, muscle disappears faster and is regained slower. While that can be a bit depressing, it just means you’ll see results more slowly than your 20-year-old self did. It doesn’t mean it can’t be done. While you might not see muscles bulge or that tummy disappearing as quickly, you will notice something a younger person won’t. Those painful aches and pains from back problems will start to diminish and even joint pain will minimize. You’ll see more improvement in your overall health.
If you have a long way to go because of a sedentary lifestyle, start with making small changes.
Anyone who hasn’t exercised for a while shouldn’t expect or try to do a workout designed for someone who is ultra fit. In fact, over-exercising can even backfire. Start slowly. Make your workout easier for a few weeks until your body starts to adjust. If you are so out of shape, any workout makes you huff and puff and ready to drop, start by walking. Walk to the corner and back for a while until you build up enough stamina to go a block. You can do this light type of exercise several time throughout the day. Walking ten minutes three times a day does as much good as walking a half hour once a day.
Include some strength training.
No matter how out of shape you are, you need strength training. It doesn’t have to be weight lifting, using resistance bands works. If you don’t have either, use food cans or water bottles for weight. If you use water bottles, you can start them with less water and fill them as you get fitter. Strength training also builds muscle and improves bone density. You also need flexibility training to keep your muscles toned and improve your range of motion to prevent injury. When you add that to endurance training, such as walking, you’ll see improvements in your quality of life.
- Track the amount of time you exercise if you break your workout into sections. As you get fitter, increase the amount of time in each session.
- Besides seeing physical changes, you’ll also notice your mood will change. As you get fitter, you’ll feel more energized and boost your mood. It increases circulation and burns off the hormones of stress.
- Pay attention to your body when you’re working out. You don’t have to push yourself too hard, especially at first. Always check with your health care professional before you start any program of exercise.
- Besides working out, eating healthier and staying hydrated is also important. Eat more whole foods, switch out sugary snacks for fresh fruit and keep a bottle of water with you at all times to sip on throughout the day.
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