If you are out of shape, beginning an over 40 exercise regiment can be intimidating. You may worry about injuring yourself in an aerobics class or while running.
You may dread the discomfort of a strenuous workout. Maybe you are a little nervous about being a novice in a gym filled with athletes.
Do not let obstacles keep you from regaining the health of your youth. Instead, try these simpler exercises and take your first steps towards life-long fitness.
1) Walking is one of the simplest exercises, but it can have a substantial positive effect. An ideal workout elevates your heartbeat for at least 30 minutes.
When you start walking, do not worry about how far you walk or how fast. As long as you walk for 30 minutes, you are doing everything right. After your first week, set a distance goal that is slightly further and try to cross that distance in the same amount of time.
As time passes, you will increase in strength and speed. Gradually, you will be able to achieve a light jog.
2) A simple bike ride is an excellent alternative to walking. Bicycling is lower impact and something you can do with a group, to stay motivated.
You do not need an expensive bike, just one that feels comfortable. Stationary bikes are just as effective, but you may prefer the changing scenery of a bicycle.
Also, many people are having success with recumbent cross training machines which is a stationary cycling style machine that exercises your total body.
Do not worry if you are not ready for a jog or a bike ride. It is very important that you start at a level that is comfortable for you.
If you begin with too much intensity, you are more likely to lose motivation, quit, or injure yourself. If you want to start very slowly, there are simple exercises you can do through your day to prepare yourself for increased activity.
3) You can continue your over 40 exercise program even if you are sitting at a desk or on a couch. Simple leg lifts can help build your leg muscles and prepare you for more activity.
You can add ankle weights to increase resistance and tone muscle. Using small two to five pound weights while performing light arm curls will strengthen your biceps. Each of these activities should ideally prepare your body for a brisk walk or light aerobics.
4) You should check with your local pool to see if they offer water aerobics or other classes. Water aerobics are easier on the joints and can be a great way to develop into a more intense exercise program.
The resistance of water makes even a simple leg lift twice as effective. Your pool may also offer equipment, such as foam dumbbells and aqua belts, to increase the water resistance.
A pedometer is great tool for anyone beginning to focus on fitness over 40. Wear the pedometer everyday for a week to see your normal level of activity.
Note the times when you are most sedentary. Make a goal to increase your activity during those periods. For example, if you are active at work then try to avoid the elevator, park a little bit further from the building, and walk around the block for your lunch break.
There is no reason for you to be nervous. Whether you go for a walk, hop on a bike, or simply workout on your couch, it can be really easy to begin an over 40 exercise program. Do not let your worry keep you from having a longer, healthier life.
Source by Scott Fisher