No matter what type of exercise you choose, remember that the goal isn’t to add exercise to your life but to make it a permanent part of your life, along with eating, sleeping, and brushing your teeth. So build walks into your schedule and let your family and friends know those outings aren’t expendable. If you’re having trouble fitting walking—or any other exercise—into your day, make it the first thing you do in the morning so it won’t get “bumped” by work, chores, or other activities. On days when you don’t walk, don’t just sit there—rake the lawn, wash the car, pop in an exercise video, or go for a bike ride. Remember, the goal is to be physically active for at least 30 minutes a day on most days of the week, Once your body gets used to moving, you may actually start to crave exercise because it simply feels good. People who exercise sleep better and have more energy and a brighter outlook on life. And there’s another benefit: Even one walk or workout...
Variety is the spice of life, and exercise comes in as many varieties as you could want. Whether it’s walking, tai chi, tennis, gardening, or swimming, the key is to find something you enjoy and keep doing it. (Having a few options to choose from so you can vary your routine helps.) Here are a few fun, inexpensive ideas to try: Exercise Balls One of the hottest exercise trends to hit the country in recent years involves nothing more than a brightly colored, oversized plastic ball. Physical therapists have been using these giant balls for years; finally they’re available to the rest of us. The balls are used in a variety of exercise moves and routines to improve vour balance, coordination, strength, flexibility, and posture, primarily by helping you strengthen your body’s core muscles: the abdomen, back, and sides, The balls trump other exercise routines for numerous reasons, says Liz Applegate, Ph_D., author of Bounce Your Body Beautiful: Sia Weeks to a Sexier, Firmer Body...
Chances are it’s been years since you could touch your toes. You’re not alone. The trouble with losing your flexibility as you get older is that you lose your full range of motion, and that poses a problem if you want to be active (or, frankly, even if you don’t). Flexibility protects you against injuries and pain. It can also help you maintain good posture, But it won’t happen naturally, given today’s sedentary lifestyles. You have to work at it. The Clean-and-Stretch Series Here’s a great stretching routine that’s so simple you can even do it in the shower. Just make sure you have a slip-free shower mat and you’re careful not to fall. If you’re at all unsteady in the shower, or you get dizzy, do these stretches on dry land. 1. Calf stretch Stand several inches from the back wall of the shower (or another wall). Place your forearms on the wail, Extend your right leg about 2 feet behind your left. Lean forward, bending your left knee and keeping...
For some of these exercises you’ll need a pair of light hand weiahts. (The dumbbells pictured are 8-pound weights.) Perform each exercise 8 to 12 times (on each side of the body, where appropriate) or as noted. Work through the exercises with minimal rest in between. Then rest for three to five minutes, and perform the entire routine one more time. To protect your back and make sure you’re working the right muscles, keep your stornach muscles tensed throughout each exercise 1. Lunge Muscles worked: quadriceps, hamstrings, and buttocks Take a giant step forward with your right foot, planting the foot firmly in front of you. As you step, keeping your upper body straight, bend your right leg at a 90-degree angle. (Don’t extend your knee past your toes.) You’ll and up on the ball of your left foot. Hold the position briefly, then press back up to starting position. 2. Bent row Muscles worked: back and posterior shoulders For this exercise you’ll need a bench or...
1. Wall sit Muscles worked: thighs, hamstrings, and buttocks ina Standing position, put your back against a wall with your feet approximately 18 inches from the wall and shoulder width apart. Now slowly lower yourself as if you’re going to sit In an invisible chair, keeping your back against the wall, until your knees are bent almost ata 90-degree angle. If your knees extend beyond your toes. move your feet further from the wall, 2 Outer leg lift Muscles worked: hips Lie on your left side, supporting your head with your left hand and your body with right, as shown. Tighten your abdominal muscles, lift your right leg 45 degrees, then lower. Remember to keep your top hip aligned over your bottom hip; in other words, don’t lean back while performing the exercise. 3. Inner leg lift Muscles worked: inner thighs Lie on your left side as in the exercise above keeping your left leg straight , cross your right over you left leg. Grab your right ankle for support. Tighten your...
Undoubtedly the best workouts for your heart are aerobic activities like walking, running, swimming, biking, dancing, or really vigorous housework or yard work. But aerobic exercise ism’t the only kind shown to help your heart. Strength training—the type of exercise that builds muscle mass—imay also be important to your heart (and it’s certainly important to the rest of your body). In a study published in the British Journal of Sports Medicine, strength training lowered total cholesterol 10 percent and LDL cholesterol 14 percent, and also reduced body fat in 24 women who worked out for 45 to 50 minutes three times a week. Strength training also guards against osteoporosis, helps protect your joints, and revs your metabolism, since muscle tissue burns calories much faster than fat tissue does, And of course being strong lets you put more muscle behind everyday tasks like carrying groceries and grandkids, so you’ll tire less easily and be less prone to injury. A side benefit: When...
To get your heart pumping hard enough to provide cardiac benefits, all you need is a decent pair of walking shoes. According to the Harvard Nurses’ Health Study, which followed 80,000 women for more than 20 years, just a half hour of brisk walking a day—that’s 30 minutes, or the time it takes to watch one sitcom—can slash your risk of a heart attack by 30 to 40 percent There are many reasons we chose walking as the core of the exercise plan. Among them: Walking is safer than jogging. Because a walker lands with just onefifth the force of a runner, walking is much easier on your joints and ligaments. Anyone can walk. It’s a good option ever for people who are pregnant, have arthritis, have heart disease, or are just recovering from a heart attack. It’s inexpensive. A pair of shoes and socks are all you need, (Well, vou should wear clothes. ) You’ll stick with it. Only 25 percent of people who walk for exercise quit, compared to 50 or 60 percent of those who start other exercises...
