Exercise is a powerful tool against the physical effects of aging, and it is not too late to get started. Being a senior citizen is not a reason to avoid exercise, says University of Illinois greatest professor of kinesiology. In fact, any exercise, such as walking even if you have to use crutches, will benefit your health. It's important to "choose a job to do," That professor noted in an article he wrote for Quest magazine. He suggests that some people may benefit from such activities as keeping a diary of all their physical activity, which includes even things like a short walk, to the store with their walking sticks, doing housework or gardening. Seeing a diary of their activities may encourage people to exercise because they will want to avoid days when they cannot write. Another tactic to promote an extended walk is to find a dog. The dog will insist on going for a walk, even if the owner may not be in a good mood. Even for those who can't walk without a wheelchair, exercise can be very helpful. People think that people in wheelchairs do not need exercise, while I think they need as much as healthy people. Many of those who use wheelchairs use their limbs, but they use chairs because they get tired easily. Walking may not be the best choice for exercise in this case. Instead, they can try to raise the legs in a sitting position. Start by lifting one leg at a time and moving it horizontally. Do this 10 times per leg to get started, working up to three sets of 15 leg lifts per leg. When this is easy, lift both legs at once, starting with 10 lifts and working up to three sets of 15 legs lift. To increase the workload on the leg muscles, ankle weights can be added. Start with one pound per leg and start over with the lowest number of elevators. Start with a weight of one pound for 10 repetitions per exercise. If you do not have weight, a can of peas from the kitchen is a good substitute. Many web sites and exercise tapes show extra exercise that can be done while sitting.
I recommend doing your workout in the gym. There are a few good reasons for this, and I will keep telling you some best. First, you can find a place in the gym. Of all the dangers of exercise, most could be avoided with a proper spotter. This is especially true with free radicals that can injure or kill you if you are forced to shed them based on muscle fatigue. This is a very important reason to go to the gym, but it is actually far from the only one. The fact is, exercise is easier when you go to the gym. With all those people around you giving their time to be in good shape, there is no way you will ever feel like loosening your weight training program while you are in the gym. Many gyms have personal trainers available, who will help you achieve your best, working harder than you can on your own, and helping you set goals. They can even suggest which weight training exercises you should use and how many, to strengthen your favorite muscle groups.
Before you can start doing weight training work, however, you should do some cardiovascular things. While you can live well without exercise, cardio is very important for your health. You will live longer, healthier, and happier, and have more energy if you do certain aerobic activities every day to stay active. We do not stay young forever, but those of us who get enough exercise stay younger longer than those who do not. Once you start doing that, you can add to your exercise program.
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