When summertime comes, many people take the opportunity to show off their fit bodies in exercise class or by the pool. However, you don't have to look as toned as an athlete or celebrity to enjoy the benefits of fitness this summer. Being fit means having a healthy body that can participate in the activities that summer offers...no matter what your age.
According to the American Council on Exercise, physical activity provides all sorts of benefits aside from tight abs. Getting regular exercise can help prevent heart disease and it can keep your bones strong. Exercise also relieves stress and helps you sleep better, thus giving you more energy to go out and have fun in the warm months.
The American College of Sports Medicine released a new paper in June 2009 outlining the importance of exercise for older people. The organization recommends that older people do:
- At least 150 minutes of moderate aerobic exercise each week.
- Strength-training exercises at least twice a week. These should involve at least eight exercises working all your major muscle groups. You should lift a weight - or stretch an elastic band or use a strength-training machine - for 8 to 12 repetitions on each exercise, with an intensity of about 5 to 7 on a scale of 10.
- Flexibility exercises at least twice weekly, doing stretches that work each major muscle group.
The Centers for Disease Control and Prevention have made suggestions for older people to help them enjoy exercise more. Keep these tips in mind:
Find reasons to motivate yourself to keep exercising. Are you looking for a particular health benefit, such as stronger muscles? Are you hoping to improve your appearance? Do you enjoy the social aspect of working out with other people? Remind yourself when you're getting ready for a workout that you'll be getting these benefits.
Avoid scheduling strength training workouts on back-to-back days. Leave a day between them to allow your muscles to recuperate.
Schedule your workouts on your calendar. Exercise should be just as important as your other daily tasks.
Use weights designed for exercising. Avoid making your own weights from jugs and buckets. These don't allow you to do the exercises using good form.
Learn more about screening for osteoporosis.
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