The key to being active in your later years is ensuring that your workout regimen is well-thought-out. The last thing you want to do is to jump into physical activity without preparing for it first, and then injuring yourself, meaning no exercise for even longer. Always remember: before you start any newworkout regimen, come up with a plan and consult your family doctor to get the go-ahead. The first thing you want to do is get into the proper mindset. For example, what is the optimal time for you to exercise? Perhaps you’re a morning person and like to get to it as soon as you wake up. Or maybe you prefer having a more leisurely start to the day and an afternoon workout would be better. Your rate of being successful with physical activities will increase tenfold if you schedule it during a high-energy, highly motivational time. You also need to choose the types of exercise that you enjoy. Your best bet is to have a variety of activities, so that it doesn’t become stagnant. If you like to move, look for fast-paced classes for cardio and strength training. If you’re more of a fan of slower-paced exercise, things like yoga, swimming, water aerobics or golf could be more your style. Create a small at-home gym for easy accessibility (all you need are dumbbells, an exercise ball, a resistance band, a chair and a step or stairs), or join a local gym if you’d like to get out and be surrounded by people. Schedule walks, jogs or bike rides in the mornings or evenings. Create a buddy system with friends whom you can meet a few times a week, so that you have company during your workouts, whatever they may be. Ensuring that you have a mixed bag of active pursuits to choose from will help you keep your entire body in shape. And it’s always more fun to have different activities throughout the week. Here are the main things that you should pencil into your workout plan. Strength/core training: use weights to do squats, curls and shoulder shrugs. Pushups and planks are also great for strengthening your core. Incorporate an exercise or medicine ball into your workout at home for more thorough results. Cardio exercise: you can do aerobics and step aerobics, swimming and water aerobics, running, jogging, cycling and rowing. Elliptical machines and treadmills are also good at-home options. Exercises to improve balance: sign up for different yoga classes (there are so many to choose from!) or roll out a yoga mat at home and do light stretches for your neck, shoulders, arms, legs, ankles and spine. Ease in and out of the stretches slowly and gingerly – no sudden movements. Experts recommend that seniors try and get at least 30 minutes of physical activity every day. Follow up your workouts with something relaxing: a hot shower or bath, a soak in a hot tub or sauna, or a refreshing dip in the swimming pool. Your body will appreciate the post-exercise reward. Also, refuel with a high-quality protein meal (seafood, white-meat poultry, eggs, beans, soy, milk, cheese or yogurt) or a delicious protein drink. You may also want to add certain vitamins and supplements to your diet (but again, check with your physician or pharmacist first). A multivitamin can be beneficial, as can whey protein supplements (to help improve physical strength), glutamine supplements or fish oil. A smart workout plan will make for a successful one. By incorporating a wide range of activities into your weekly schedule, you’ll be able to get in shape, from head to toe, and have a great time doing it too. Fitness by Jennifer Cox CREATING ABALANCEDWORKOUT PLAN 42 | www.snowbirds.org
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