Physical, getting Physical…that song is now stuck in my head!
I’ve been concentrating this blog on different aspects of Healthy Lifestyles for the over 50 crowd. This particular post will focus on our Healthy Fitness Lifestyle.
Yes, I am talking about exercise! In terms of longevity, regular exercise seems to have an impact that few other health measures can match.
So, what’s the problem?
It seems we actually feel stuck, confused, or misdirected by all the exercise advice coming our way.
So, how do we fix this?
By first having goals as to the outcome desired, such as to lose weight or to avoid illness. Our goals will differ, but that’s okay. The following will focus on a few different goals and exercise outcomes that may fit your particular Lifestyle journey:
Goal: Lose Weight:
Apparently, Boomers have the highest obesity rates of any age group – topping 35% in 17 states and 30% in 41 states. If you do have a weight loss goal, try the following:
- Do interval training.
- Eat meals on a regular basis. In general, eat breakfast within an hour of waking up. Then put no more than 5 hours between meals.
- Look for ways to reduce stress. Taking even a 15 minute relaxation break can boost your metabolism – the rate at which your body burns calories.
Goal: Reduce Stress:
Reducing stress is the number 2 top motivator for working out according to a Concorde University study. AARP Bulletin Jan/Feb 2014 shares that people 50-64 feel more stressed out than people over 64.
So, how do you de-stress? If you are like many Americans, you turn to TV or online activities. However, people who use these methods also report not finding them very helpful. What is helpful for de-stressing? No surprise – physical activity. That’s pretty much ANY movement. How is that good news and easy advice to follow? Do what ypu enjoy and you’ll be less stressed.
Goal: Reduce Blood Pressure:
Need to reduce your blood pressure? Try isometric exercises. Those are the kind where your muscles are under tension without changing length or joint angle. Planks and wall sits are good examples as is a chest squeeze where you press the palms of your hands together in front of your chest and hold the resistance pressing hand to hand.
Goal: Increase Your Lifespan:
Let’s aim big here. Do you want to live longer (and better?) Then you must pump it up. A UCLA study of men over 55 and women over 65 confirmed that more relative muscle mass leads to a longer life. And you’ll probably look and function better in that life as well! Start in a strength training class led by a knowledgeable instructor. You’ll get exercise ideas, form feedback, safety cues, and interaction to make the experience more enjoyable and effective.
Goal: Have Better Balance, Flexibility, and a Happier Life:
If you want more life satisfaction, improved psychological well-being, increased flexibility, and better dynamic balance – take up Pilates. Mat classes brought benefits ad did work on Pilate’s reformers and other socialized equipment. Find the Pilates training that you enjoy and reap those many benefits!
Goal: Make Better Decisions:
Want to make better decisions and smarter choices? Engage in 15 minutes of concentrated meditation prior to making your decision. Yu will be able to focus more effectively on information available now and to ignore other emotions, thoughts, or issues that might get in the way of your ability to think rationally and clearly. Another suggestion is to take a beginners Yoga class.
These are just a few examples of goals you might set for yourself. Here at Bristol Village, we have a certified trainer and all the equipment and classes to fulfill these goals. Lifestyle Goals are definitely individual. What you set for goals will benefit your journey and your health and fitness.
What are your goals for staying healthy and fit? Keep these dialogues going…let me know and share your suggestions and tips that may have worked for you.
As always, I am…The Boomer Explorer.