By Barbara Bishop
I cleaned out my closet this past weekend, making room for a house guest from Italy.
I finally got rid of the clothes I wore 10-15 years ago. They were either out of style, or sadly didn’t fit any longer.
I’m pissed. I gained a significant amount of weight since then. I know I need to exercise more, but where do I start? Just five years ago, I was a runner, a hiker, a weight-lifter, a hiker, a cyclist, a roller-blader and a ballroom dancer. I miss it.
The problem is how to get started again without being in constant pain or injuring myself. I’m 58 years old, have not done anything in a couple of years due to a back injury. Yet I don’t know how how much to do, and what to do. I consulted Web MD. Here’s what I found:
Physical activity may help tame some of the symptoms of menopause – hot flashes, joint pain, and sleep problems. I have them all.
Exercise also lowers your risk of developing heart disease, diabetes, and osteoporosis. Plus, it helps control weight and melts belly fat. (Woo hoo – I hate belly fat.)
The effects of exercise are so potent that it influences every physiological system in the body for the better. I am getting motivated…
Staying Fit as You Age
Many difficulties of aging are linked to an inactive lifestyle. And while your chronological age may be 55, your biological age can be 35 – if you follow a consistent exercise program.
Before you start, check with your doctor, especially if you have any of the risk factors for heart disease (smoking, high blood pressure, high cholesterol, diabetes, or family history). Then, get moving. The good news for me is I do not have any of these conditions. So what the hell am I waiting for?
A complete fitness program must include the following:
Aerobic exercise. Walking, jogging, swimming, and dance exercise are good ones to try. Aerobic exercise works the large muscles in your body, benefitting your cardiovascular system — and your weight. Work up to getting 20 or more minutes per session, 3 or 4 days a week. Make sure you can pass the “talk test,” which means exercising at a pace that lets you carry on a conversation. This seems like something I can commit to. Monday, Wednesday, Friday and (maybe) Sunday.
Strength training. Lifting hand weights improves your strength and posture, maintains bone strength, reduces the risk of lower back injury, and also helps you tone. Start with a hand weight that you can comfortably handle for eight repetitions. Gradually add more reps until you can complete 12. I can handle this as well! Tuesday, Thursday, Saturday.
Stretching. Stretching exercises help maintain flexibility and range of motion in joints. They also reduce the risk of injury and muscle soreness. One of the things that was missing when I worked out regularly was a larger focus on stretching. I am pleased that the fitness industry finally gets it, and stretching had become in itself, a one-hour session that will help my body rid itself of aches and pains. I will start with 2 sessions a week; Sunday and Wednesday.
Make Exercise a Part of Your Daily Routine
Every bit of movement counts. If you’re too busy for a regular workout, look for other ways to be in motion. Research shows that all those extra steps you take during the day add up to big health benefits. Here are some ideas to get you on your feet:
- Adopt a dog and take it for walks every day – Check. I do this everyday. But, unfortunately it’s not enough to move the scale.
- Take the stairs instead of the elevator. At home, don’t shout at your family members from the stairs – go on up. This is a good one – I’m always yelling up the stairs. No one can hear me anyway. I will make the walk up six short stairs to better communicate.
- Get up and talk with co-workers, rather than sending emails. Have a meeting with one or two colleagues? Take it outside and make it a walking meeting. E-mail, texting, instant messaging – it’s a wonder we still have legs at all. Get back to basics Barb (aka me).
- Find a sport, game, or activity you like. You’ll stay committed to exercising if you’re doing something that you enjoy. I love ballroom dancing. When I was doing it, I was dropping weight and it was a blast. Arthur Murray, look out – I’m coming back!
