~Source: Credit given to: http://www.sheknows.com
Exercise for baby boomers~ Exercise is essential throughout your life, and if you are that Boomer age, exercise will make you feel just like a youngster. Consistency is the key to make you stronger with results that will make your kids pea-green with envy! (Hopefully, your enthusiasm for physical activity will also kick their butts into gear to get active, too.)
Three key components of boomer fitness~
Fitness is a combination of cardio, strength training and flexibility.
1. Cardio is the sweetest six-letter word~ You just have to get-up and get-moving! Don’t be afraid of it; embrace it!
Cardiovascular exercise is any activity that uses your major muscle groups and increases your heart rate and breathing. You don’t even have to go to the gym to do it. Go for a walk, run or cycle, even it’s only for 15 minutes. Your fitness is on its way with this vital first step.
2. Get strong~ Strength training is another component of fitness; it will build and maintain your muscle mass while increasing your strength and metabolism. Regular strength training will keep you strong for your daily activities as well as decrease your risk of injury and age-related diseases such as osteoporosis, for both men and women. Additionally, strength training is imperative to regulate glucose metabolism, which means it will reduce your risk of diabetes or help you control it, if you have diabetes.
Thirty to 45 minutes twice a week of push ups, squats, lunges, bicep curls, triceps extensions and resistance bands is all you need. You’ll feel the results first and see the results second, so commit to it and stay consistent.
3. Stretch it out~ Flexibility is the most neglected component of fitness for most people, and all you need is five to 10 minutes a day.
Flexibility declines with age, and inflexibility can seriously impair quality of life, particularly for people who are sedentary. Incorporate stretching into your fitness routine, if not into your every day, to lengthen and loosen your muscles.
Do some head circles and stretch in the shower and just before you go to bed, stretch those leg muscles after your workout, do 10 minutes of yoga each morning, simply stretch whenever you have a few free moments. Just remember that it is important to gently warm muscles before attempting deep stretches.
Think of your muscles like taffy; when cold, taffy doesn’t stretch, but when warmed up, it is willingly pliable.
Be flexible in other ways~
Being 50 has allowed me to be more forgiving of myself and now is the perfect time for you to be more self-nurturing, too. Don’t feel guilty if you miss a day of exercise. You can always catch up the next day.
Don’t get dragged down by trying to drastically diet. Simply make a point to eat better every day, allowing yourself an occasional indulgence.
Add variety to your life; it will add excitement and challenge and make every day much more interesting.
Being a boomer no longer means you are old and aged, it means having the opportunity to get up, get moving and get healthy.
I am a proud Baby Boomer and I do believe “consistency” is a key word for me. It is the feelings I have throughout my whole body that keeps me going back to the gym, or power walking and doing some running.
I have been gently pushing myself harder and doing more running. My goal is to be able to run a total 5 km. My daughter, grand daughter and myself are hoping to enter the Mother’s Day 5 km run this year. I will be doing a post in the future.
My younger brother has run in a few half marathons and he inspires me!