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Fitness for Life,
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Fitness for life is within reach, using natural health and beauty.
The aging process affect a lot of us with aches, pains and stiffness.
Though you may not be able to stop the process through physical activity, you can compensate for it by acquiring and maintaining a level of fitness for life.
As our bodies age, we experience a number of physiological changes. These so-called effects of aging include:
- reduced aerobic capacity;
- weakened bones, through bone loss or osteoporosis, which can make one more prone to fractures;
- diminished muscular strength and endurance;
- decreased sense of balance;
- slowed reaction times; and
- increased body fat, typically a result of slower metabolism the bodys calorie-burning mechanism.
Post-40 Fitness: Fountain of Youth??
The good news is that a wealth of data indicate that such effects may be more a factor of inactivity than of aging per se, and, in fact, may be lessened by regular physical activity. So, while activity may not hold the miracles of the elusive fountain of youth, it can certainly go a long way toward increasing longevity and improving day-to-day function as you age.
Remember, fitness for life can be defined in many ways, depending on your goals, your current level of activity, and how much time you have available.
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On Deck For Physical Activity
A program that includes aerobics, resistance training and stretching will give you the greatest overall health benefits in your fitness for life quest. But, if you can't do it all, don't sweat it! Remember the latest health advice: accumulating 30 minutes of moderate-intensity physical activity over the course of a day can add up to significant health benefits.
The important thing is to do something, as opposed to nothing.
If you can do more, terrific! The formula above is the minimum. The following sections will help you select activities to build a well-rounded, efficient and safe routine.
Health Through Fitness
Perhaps the two most important things in fitness for life to remember are: WARM UP FIRST, COOL DOWN LAST.
These two crucial steps, with stretching as an integral element in both, will help you improve your health through fitness without suffering unnecessary pain or injury.
Warm Up
What?
- Two to five minutes of low-level aerobic activity prior to your workout, starting slowly and gradually increasing in intensity.
- Gentle, static stretching exercises that work the major muscle groups.
Why?
- Increases your body temperature to literally warm up muscle fibers.
- Warm muscles, tendons and ligaments are more fluid, so they stretch and contract more easily, which help make them stronger and decrease the risk of injury.
- Gets the heart pumping faster, which helps increase blood flow to muscles.
Cool Down
What?
- Two to five minutes of continued mild activity after exercise, gradually decreasing in intensity.
- Slow stretching exercises to restretch the muscles.
Why?
- Gradually slows down the hearts pumping action to prevent blood from pooling in lower muscles, which reduces blood flow to the heart and brain, and can cause faintness, or worse.
- Cool-down stretching can also prevent muscle stiffness and soreness by restretching muscles that are shortened during exercise.
Aerobic Activity, Heart of The Matter
Aerobic activity should be the cornerstone of any fitness for life program, with other activities added to this core. The key function of aerobic exercise is to make the heart muscle stronger and more efficient, helping you achieve the first component of the fitness formula: cardiorespiratory endurance.
Most of us need to take a simpler approach: do something. The first step is just being more active even if its only a little.
Start by walking; it can always be worked into your day. Anyone can do it any time, in almost any place, without any special equipment.
The opportunities are plentiful: go for a walk after dinner instead of watching television; walk to work; walk to the store rather than driving; or take the dog or the kids for a long walk. A moderately brisk pace is preferable, but build up to it gradually.
Of course, there are lots of other activities besides walking that will give you the benefits of an aerobic workout, and you should pursue as many as you can and want to.
The most important thing to remember is this: your age or physical condition doesn't matter. It's not too late to start. Start by doing even the least little bit. You shouldn't expect to get fit in a week or 10 days.
It's not a temporary thing; it's got to be a part of your lifestyle, a life-long commitment. And it will be, if you just get started.
Choose the ones you enjoy most, and have a great time while you accquire fitness for life.
Check out these links for additional information:
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