![]() ![]() Never overlook the importance of balance. I do these routines on separate days to focus on specific types of training. As we age, weight-bearing exercise is most effective for maintaining strong bones, After that we begin to lose bone density. One of my goals is offsetting the risk of osteoporosis-weakened bone strength is susceptible to hip, waist and spine fractures.įor most women, bone mass peaks during the third decade of life. Bone is living tissue and responds to exercise by becoming stronger. These exercises help maintain strength and bone density. Strength training uses resistance exercises that contract your muscles to strengthen and build muscle. A regular cardio workout is one of the best ways to improve physical fitness and overall well-being Cardio helps manage weight and keeps the heart and lungs healthy. Cardio and Strength TrainingĬardiovascular exercises increase the work of the heart and lungs. My weekly program focuses on strength, cardio and balance, incorporating 150 minutes of a moderately intense activity like walking, two days of muscle strengthening, and exercises that improve balance. Regular exercise prevents disease, lowers the risk of falls, improves mental health and well-being, strengthens social ties, and improves cognitive function.īefore getting started I did some research to align my goals with realistic expectations for my age and body shape. Physical activity is one of the most important things you can do for healthy aging because aging well means living well. My commitment to good health now includes exercise and diet modifications targeting more restful sleep. I have chronic insomnia from a brain that doesn’t know how to turn itself off. My getting-in-shape program incorporates weekly plans for meals, snacks, and vitamin supplements recommended by my doctor. Before the end of the first mile, I was discouraged and done in. I began where I left off-walking a three-mile loop in my neighborhood. ![]() When you stop exercising (no matter how long you’ve done it) it takes approximately three weeks to lose the adaptations of physical conditioning and muscle tone. Regular workouts help your body adapt to the daily stresses you place on it. When you exercise regularly and suddenly stop, the climb back to the top is a challenging one. After Covid, I was out of shape and unable to recover my stamina. Prior to the illness my exercise began and ended with power walking, and a goal of 12,000 steps per day. Physical and mental exhaustion are common side effects and slow to heal, but I wanted my strength back. I had a classic case requiring no medical intervention, but it was a full six months before the debilitating fatigue left and my sense of smell and taste returned. The human body has over 600 muscles, and the ones in my body were suffering through a slow recovery from Coronavirus. ![]() It’s a journey requiring a serious investment of time, some weights, and the determination to see it through.įitness Over Fifty is a key component to aging well. Now I know I’m late to this party but I’m still outpacing everybody sitting on the couch. Some of my inspiration derives from a bout with Covid-19 and the lingering side effects of the illness and the rest comes from-how shall I put this-vanity. Since I am on the north side of fifty sixty, I have new-found respect for what it means to have a healthy body. It involves purpose researching and creating a plan to improve overall health. And by fitness, I mean a full program involving mindful eating, daily exercise and weight training. Two months ago, I made up my mind to embrace physical fitness. The most important investment you will ever make is in yourself ~ Warren Buffet
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