What do you need to know to smartly wage the battle and win the war? Step one is to put down your sneakers and weights and take the time NOW to learn how to have a safe workout BEFORE you take that first fitness step.
Don't wind up one of the Baby Boomers who may be a little too zealous in their pursuits with a trip to the emergency room. Here is how to stay active--and safe.
The Steps To Take
STEP ONE-, have your doctor evaluate your heart and body. Most gyms will insist that you have medical clearance. Do this for yourself as well even if you are just starting a walking program.
STEP TWO - Seek out the advice of a fitness professional to make recommendations that are appropriate to your CURRENT age and fitness level. Don't go jumping (literally) into an advanced routine if you have been a couch potato for years and years. Be realistic with your current situation and commence on a plan that makes sense for where you are right now.
STEP THREE - Get the right shoes and equipment. Even walking can put stresses on your joints. Old or improper sneakers,shoes or walking shoes will place your footing in improper form and cause you to move in a way that tweaks ankles, back, knees, etc. To avoid injury go to a store that can evaluate your stride and make sound recommendations on the type of fitness shoe that will help you walk or move with good form. It is worth the investment to know that your exercise is not going to cause you problems literally down the road.
STEP FOUR - Ask any instructor or fitness facility for credentials in working with people your age and fitness level. If the instructor or facility is not knowledgeable about your situation, they could potentially place you in a situation that might be unsuitable at best and injurious at worst. Know before you go! Watch some classes and look around the facility to see if there are others your age and level. If not, then go find someplace else more qualified to help.
STEP FIVE - Recruit a fitness partner. Whether you will be walking or using a DVD or going to a facility have a partner that makes you accountable. It also gives you an advocate who will watch out for your safe workout.
Your Warm Up
Depending on your medical and fitness situation here are a few tips to incorporate to help you have a safe workout.
Tip#1: Move First Then Stretch - Years ago it was thought that you should stretch first before you began any movement. Now exercise physiologists have discovered that stretching "cold" muscles can be quite dangerous. Depending on where you are engaging in your workout you can get on a stationary bicycle for 5 minutes, walk in place, sit in a chair and "march" your feet bringing your knees up and down-- the basic goal is to just get your blood flowing and gently warm up your body.
Tip#2- OK Now (GENTLY) Stretch - Again depending on your fitness and medical level you want to gently stretch both upper and lower body to get it ready for movement. This can be done easily with a towel--
- Sit in a chair. Loop a towel around one foot, with the ends in
your hands. Flex your toes towards you and hold it for 5 seconds.
Remember to breath! Do the other foot.
- Stay in the chair. Put each hand under the sides of the chair seat for balance. Stretch one leg out in front of you and gently raise it up slightly 5 times to activate the front of your thigh (quadriceps muscle.) Then same leg--bend it back gently and very gently try to "kick: the bottom of the chair seat with your heel to stretch the front of your thigh. Remember to breath. Switch legs.
- Back your self up from a wall so that you are arms distance
away. Place both arms on the wall for balance. Take one leg and bring
it further back-lean into the wall so that both heels are on the ground
and stretch your calf and the back of your legs. Hold for five seconds.
Remember to breath. Switch legs.
- Still standing facing the wall- arms distance away- both feel
together. Keep one arm on the wall. The other arm- raise it up and down
to touch the highest and lowest point so you can comfortably touch five
times. Remember to breath. Do the other arm.
- Still standing facing the wall- arms distance away- both feel together.- both arms on the wall in front of you. Look down at your feet hold 5 seconds. Relax, breath, do it again.
Your Exercise Plan
- Plan Your Days - Plan exercise days and rest days. Aim for 5 exercise days and 2 rest days. Develop and maintain a a regular schedule for maximum benefit.
- Be Consistent - Daily moderate exercise is better, and less likely to cause injury, than overdoing it on weekends and doing nothing for a week.
- Listen to Your Body, It is going to happen you are going to have off days where you just don't feel up to par or just don't have it in you to do a full workout. Just do 5 minute modules a few times throughout the day-- even walking in place during commercials on the TV. Just try to do something so that you are not breaking the new lifestyle commitment. Ask yourself honestly- is it physical or a mental block?.
- Introduce Changes Gradually - Any routine will become less effective after about 3months. This is because your body compensates for the new workload and adapts . Gradually change the length of your workout , the speed of your walk , or introduce walking with VERY light wrist weights to continually keep challenging your body to get stronger.
- Evaluation - ALWAYS stay on top of your proper form and technique. Have a fitness partner or someone watch you to make sure that you are always exercising safely and with good body movement that keeps you healthfully aligned.