FITNESS FOR BOOMERSExercise Tips for Baby BoomersYour Physical Fitness routine should always start with a warm up, this is the most important step you can take to prevent injuries. What ever type of activity you chose for fitness, weather it is an Aerobics class, Yoga, Tennis, Running or Dancing start with a 3 to 5 minute warm up first. This could simply be walking in place, riding a stationary bike or jumping jacks. Once you have warmed up do a set of slow stretches holding each for 30 seconds. No matter what do this routine every time you wish to work out.Yes, Dancing is a work out and a very good way to exercise and stay fit. My next recommendation is not to become a "weekend warrior" cramming all your activities into the weekends. This will cause you undue pain and possible serious injury. If you have not been exercising regularly and are now wanting to improve your physical fitness level begin slowly. SLOOOWLY that means S-L-O-W-L-Y!! I can't say that often enough. We forget that we are no longer in our 20's and capable of with standing any activity we chose. I recommend you start out with some very basic exercises. Such as toe touches, side bends, knee bends and leg lifts Try doing 3 sets each with a rest in between. Your sets can be as few as 5 repeats or as many as 20 but don't over do it the first day. Build the number of reps daily until you feel the muscles burn.Then stay at that number of reps and add another set each day. This will increase your fitness level with out causing you injuries. I know this seems like a very low level of exercise and it is but you can move through it at your own pace once you get started. You can also build up your muscle by walking or cycling. Start walking at a regular pace and then increase it until you are speed walking. You will be surprised at the results you will feel from speed walking. Be sure you slow your pace towards the end of your work out. If you go in and lay down after wards you will find your leg muscles will start jumping and twitching, this is their reaction to your not slowing the pace. I'm sure you have seen horses being walked after a long ride or a run, this is to cool them down and you need to cool down slowly also. Horses have to stay fit also. Okay, now you are ready to start something that is fun and enjoyable. You have built up your strength and endurance level, so now is the time to branch out into other activities. If you want to take up a new sport, for fitness, then do it the right way. Take lessons and use the right equipment. Proper form and instruction reduce the chance of developing an "overuse" injury like tendonitis or stress fractures. Even if it is a sport you have played before take a few lessons just to refresh your moves.Play it safe please. Above all else pay attention to what your body is telling you.Do not push your body to the breaking point, you will simply not be able to do everything you did 30 years ago. Develop a balanced fitness program incorporating cardiovascular exercise, strength training and flexibility. This will give you a total body workout and keep you from getting bored. When adding activities and new exercises do so cautiously.One maybe two new activities a week is a solid smart plan. When changing your activity level do it by percentage. Either increase it by 5% or 10% but never more. Remember you are building up and if you injury yourself you will lose some of the gained benefits you have acquired. Play it smart. What does the National Institute of Health recommend for its top 4 Boomer exercises? Strength exercises build older adult muscles and increase your metabolism, which helps to keep your weight and blood sugar in check. Balance exercises build leg muscles, and this helps to prevent falls. Stretching exercises can give you more freedom of movement, which will allow you to be more active. Endurance exercises are any activity—walking, jogging, swimming, biking, even raking leaves any thing that increases your heart rate and breathing for an extended period of time.
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