In this article, you will learn tips for starting an exercise routine and how much and what kinds of physical activity you need?
Some physical activity is better than none. You can begin slowly and build up from there.
If you are a healthy senior, you can do aerobic and strengthening activities as part of your regular exercise routine. But if you have:
- A medical condition like high blood pressure, heart disease, or diabetes, first, check with your doctor about the types and amounts of physical activity that you do.
- A disability keeps you from some activities; ask your health care professional about types of physical activity that might work well with your abilities.
A healthy adult or senior should aim for at least 150 minutes a week of moderate-intensity aerobic activity.
Brisk walking, light jogging, swimming, dancing, or other moderate-intensity types of aerobic exercises will make your heart beat faster and cause you to breathe harder. Try to be active for at least ten minutes at a stretch without breaks. You can add up each ten-minute stint of activity to make up for your physical activity goal. Some examples of aerobic exercises are:
- Fast walking
Keep in mind to do aerobic activities at a moderate intensity. “Talk test” is an easy, practical way to ensure you are exercising at a pace good for you and which you can maintain. That is, you should be able to speak a few words in a row, but you should not be able to sing.
Try to do at least thirty minutes of aerobic activity most days. It’s free & requires only some willpower.
Aim for at least 300 minutes a week for higher benefits.
You may need at least 300 minutes a week of aerobic activity. Doing a brisk walk in the morning, evening, or when your schedule permits may be a practical way to meet the target of aerobic exercise in your routine.
Do Strengthening Activities Twice A Week.
Activities that make you pull or push against some resistance will enhance your strength and balance.
Build and Maintain Muscles & Bones.
If you want to strengthen your whole body, you will need to work on all your major muscle groups, including those in your arms, shoulders, chest, legs, back, and abdomen.
Doing two to three sets for each muscle group twice a week will provide you with more benefits. Even one set of strength training offers benefits. (Give site link here), such as:
- lifting weights
- working with resistance bands
Improve Your Balance & Flexibility
Exercises that build strength in your lower body can improve your balance. Do exercises that work on your lower legs, feet, and ankles.
Yoga & Pilates can improve balance, muscle strength, and flexibility.
Use resistance bands to strengthen your muscles.
Take breaks from being still.
According to recent studies, long periods of inactivity can lead to health problems like heart disease, diabetes, and stroke. You may download an app to your phone or other devices to remind yourself to add movements to your daily routine.
Regular tasks such as vacuuming, sweeping, mopping, and gardening can also be part of your physical activity plan.
How to start exercising for beginners?
Choose An Activity you would like to do.
Make a list of the activities you enjoy, like walking, tennis, basketball, aerobics, or taking a class at a community or fitness center. To increase your physical activity level, add an activity that sounds fun to you and try it out. You are more likely to stick to it and remain active if you pick activities you enjoy.
Begin slowly and gradually add a little at a time.
To some beginners, the idea of being active at least 150 minutes a week may look like too much at first. Begin by moving for ten minutes per day. Then, every few weeks, add five to ten minutes until you reach thirty minutes most days.
Set a Goal, Add To Calendar, Phone, or Computer And Work Toward It
Setting goals and planning to achieve them will help you stick with a physical activity routine.
- Set specific short-term goals that can be tracked. For instance, rather than thinking, “I’m going to be more active this week,” set a specific goal of walking thirty minutes per day on three days this week.
- Plan for the times and days when you could do the activity, for example, say first thing in the morning, during lunch breaks, after dinner, or on Saturday afternoon. Look at your phone, computer, or calendar to ascertain the days and times that work best and commit to those plans in writing. You can set your phone to send reminders not to miss your schedule.
How Can You Overcome Stumbling Blocks?
Starting a physical activity routine and sticking with it may be easier than you think. Here are some practical suggestions to conquer the common stumbling blocks to physical activity.
I don’t have time.
Are you struggling to cope with work, family, and other demands that make it hard to be active? Try the following tips for incorporating physical activity into your everyday routine. Keep in mind every little bit counts.
- Do ten minutes of physical activity at a time. Spread the total activity in doable parts throughout your day.
- Include a fifteen-minute walk or activity that you like and will stick with during your lunch break or after dinner.
- Find opportunities to make physical activity part of your everyday routine. For example, walk up & down a flight of stairs instead of taking an elevator, or walk or bike with your child to school instead of driving.
- Take a break from sitting, for example, at the computer or TV, every half an hour or so. Instead, stretch or go for a short walk.
I’m Not That Motivated or Interested.
Do you find it difficult to get moving? Does working out seem like an unnecessary chore? Here are some ideas that might help you:
- Switch it up. Consider a new activity, like water aerobics or dancing, to determine what you enjoy most.
- Make it social. Involve your friends & family. Physical activity is good for them also. Think of some enjoyable physical activities that let you spend quality time together and stay on track.
- Go with a friend for a walk or train together.
- Join a sports class where you can meet people and work out.
- No matter your children’s age, pick an activity you can do together. Play sports such as tennis or basketball, or dance to music.
It’s too hot, cold, or rainy.
You can stick to your plans in any weather.
- Wear the right gear. A sun hat & sunscreen, winter clothes, or rain jacket will protect you and help you reach your fitness goals.
- Use an indoor place to stay active. Take an indoor class when the weather is terrible, or download an app to your phone or another device to be active at home. Your local recreation or community center may offer low-cost options.
I’m afraid it will cost too much.
Getting physical activity will not cost a lot of money.
- Check out your local community or recreation center. These centers usually cost less than health clubs, gyms, or fitness centers. Find one that allows you to pay only for the months or classes you want, instead of the whole year.
- Opt for physical activities that do not need advanced skills or special gear.
- Turn on some music at home and host a dance party with family and friends.
Prepare to break through your barriers.
What are the top obstructions that keep you from being physically more active? Use your diary, phone, or computer to make a list of any roadblocks that come to your mind and how you can overcome them. For instance:
Roadblock: You don’t have anyone to watch your kids.
Solution: Be active with your child. You can play games or walk together. Lifting or carrying your baby, on the one hand, works your muscles; on the other helps you bond with your child. Some community centers offer “baby and me” classes. Another option is to find childcare. Ask whether your recreation or community center has childcare. A good solution is to find a family member or friend you trust who is willing to watch your child while you exercise. Some people take turns watching each other’s kids.
About Author: Renu Bakshi, AKA Fitness Buffhq, is ISSA Certified Elite Trainer. He passed Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, the USA, obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says: “For me, age is just a number!”