You may be putting off that over 40 exercise program because you are nervous. You worry that you could get hurt doing aerobics or jogging. Maybe you have been to the gym, but were intimidated by all of the other people who were in far better shape than you. Perhaps you find strenuous activity too uncomfortable. If you let these things intimidate you, you are risking your health and life. However, there are easier steps you can take that will get you started on the path to fitness.
One of the easiest and most effective exercises is walking. Your goal for this kind of exercise should be to elevate your heartbeat for 30 minutes. No matter how far or fast you walk, keep it up for at least 30 minutes. Each week, try to walk a little bit further in the same amount of time. Each week, you will get stronger and faster until you are ready to start a light jog.
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 throughout your day to prepare yourself for increased activity.
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 adequately prepare your body for a brisk walk or light aerobics.
Local pools often offer water aerobics or other fitness over 40 related classes. These workouts are easy on your joints and very quickly prepare your body for greater activity. Water resistance makes the most basic movements twice as effective. You can also use foam dumbbells and aqua belts for even greater 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 inactive 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.
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To find out more about over 40 fitness, check out Scott Fisher's authoritative fitness articles on the above mentioned links.
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