Somewhere along the road in life, I concluded that aggressive exercise or fitness training was for young people and my body could not stand the rigor and pounding. I have discovered the door to a strong body is not closing on me because I am getting older nor is it likely to hit me or you in the butt just because we are now seniors, whatever age you think the term "senior" means.
This past Christmas, my kids colluded with my wife to offer a gift that included free weights, exercise bands, a portable pull up bar and the P90X video workout program. Hint...Hint!
It has been 4 weeks since I started the program and survival has been the operative word but I am beginning to appreciate the program and seeing tangible increases in strength. By the time I reach the 12th week, I expect to be in the best shape of my life. And I am north of 55 years old.
Retirement or not, our bodies do not have to fail us. They can be reinvented despite our poor care for many years. There is no excuse for not starting even if you have some health issues. Just counsel with your doctor and establish a plan.
There is virtually no proof that I have found that says older folks must train or exercise differently than young people. Regardless of your age, you can build muscle, get significantly more flexible and be aerobically strong. I am proving this fact to myself. When you do start your program, it will not be comfortable but you must be willing to challenge yourself and go beyond the point when your mind says "STOP!"
What will you get?
Fitness training that involves both aerobic activity and weight lifting strengthens your heart, improves circulation, helps you process sugars more efficiently, gives you better balance, and builds muscles mass. These benefits reduce the risks of all kinds of disease associated with older people including diabetes, heart disease and osteoporosis to name a few.
There is no winning if you do nothing. Studies suggest a passive or "do nothing" approach to fitness after the age of 35 costs you measurable muscle mass. And seniors between the ages of 50 and 70 years old involved in a reasonable level of strength training do not lose any muscle at all in most cases.
Keep in mind, the goal is not to look like Hulk Hogan at 25, but to preserve muscle mass and ensure muscle efficiency.
Proof that seniors are getting the message reflects in the growing number of sports injuries doing activities such as skiing, biking, tennis and skating. Significant injuries have also occurred in weight training activities such as strains, tripping etc. But seniors do not appear to be injured any more frequently than young people and heal as well according to Dr. Walter M Bortz II, author of Dare to Be 100.
Don't get lost and lose your commitment trying to figure out what type of exercise is best for you. You can begin by just taking a good walk or you could try Yoga or Tai Chi. But look for a combination of exercise that offers aerobics, resistance training, balance and stability activities.
When you are ready, write down your starting point health condition including body mass, weight, and resting heart rate as an example and develop a program that starts at your level and progressively challenges you.
If you take on the P90X program, be ready to face both sore muscles and significant fatigue during the first couple of weeks. These symptoms will cause you to question the value of the program and weaken your resolve to continue but don't give up.
Starting a new exercise and strength training program requires you to eat a good diet to counter the fatigue. It is also useful to evaluate your need for nutritional supplements. Complex B vitamins, Omega supplements are often recommended. And you will require more sleep than usual.
A fitness training program may be the least expensive and most productive activity any senior in retirement could do to ensure an active, happy and engaged life.
For more than 20 years, Karl Edmunds has been a nationally recognized author within the business and management consulting industry. As a senior, he now engages his curiosity and observations about life to write about key issues of importance to the growing community of seniors (Boomers), and the value of living life to the fullest every single day. Give me your comments and get the most relevant news and information for seniors at [seniorretirementtrends.org]
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