When you work out on a routine basis, you do your body a world of good. You’ll boost your immune system. You’ll reduce stress. You’ll even improve your memory and your sleep patterns. And those are just a few of the benefits of regular exercise.
Better yet, you don’t need a gym membership to tone those muscles. Just buy a mat, a few hand weights and maybe some new workout clothes, and you’ll be ready to go.
When it comes to your exercising, begin slowly. As time passes, you can gradually increase your challenge level. Also, you should speak to your physician before you start this program.
You and your doctor can compile a list of exercises that you can do, or you could consult a professional trainer. That way, you’ll be sure you’re doing the right numbers of sets and repetitions.
A Typical Workout
Begin each of your fitness sessions with a warm-up. Stretch your muscles. Then do a light form of exercise to increase your heart rate. Walking in place or riding a stationary bike for a few minutes are good examples.
Three to five times a week, you should do cardiovascular exercises. You might jog on a treadmill, do jumping jacks, or take a brisk, 20-minute walk around the neighborhood.
A few times weekly, perform strength training exercises as well. They could include planks, push-ups, squats, crunches, calf raises and tricep dips. And, with your free weights, you could do bicep curls, hamstring curls and shoulder presses. Just be sure to target each major muscle group at least twice during the week.
End your routine with a cool-down, which is similar to a warm-up. Start with a few minutes of slow movement, breathing deeply the whole time. Conclude with thorough but gentle stretching.
A Couple More Tips
Remember to vary the exercises you do. That way, you’ll keep “surprising” your body — forcing it to work hard and not simply go through motions by rote. Plus, you’ll keep your workouts fresh and interesting.
As a final note, to maintain your exercise program over time, do whatever you can to avoid injuries. A home elevator, stair lift or platform lift could be key to that effort. After all, when you avoid climbing stairs, you avoid the falls that millions of people — older people in particular — endure every year. For information about home elevators and lifts, please visit Asansair.com.