Address:
2146 S Riverside Dr.
Edgewater, FL 32141
Contact Name: Mark or Daisy
Phone: 386-428-3697
Email: dsantana57@yahoo.com
Fitness for seniors - -it's not too late
BY MARK WAWRZONEK " Special to The Edge
It's never too late to start an exercise program. If there was a recipe to create the fountain of youth, the ingredients would be exercise, well balanced diet, and spirituality.
Exercise is not only for the young and fit, it's for anyone who has the motivation and determination to do it. The human body was designed to move, and all aspects of the body perform much more efficiently if we take part in some form of moderate activity for at least 20-30 minutes three times a week.
Always consult with your physisian before beginning an exercise program.
Keep a journal to keep track of your progress, how you feel before, during and after your workouts. You may feel mild fatigue at first, but this will soon leave and a new found source of energy will overcome your body.
The benefits of regular exercise improve heart muscle circulation, it improves blood lipids and cholesterol, can lower blood pressure and reduce stress. It increases bone mass, controls weight, reduces body fat, improves glucose tolerance and metabolism. It also improves your endurance for daily activity and enhances quality of life and decreases risk for injuries.
What exercise should you pursue? Select an exercise that you will enjoy and stay with for LIFE.
Exercise can be as simple as a moderate to brisk walk at least three times a week for 15 to 30 minutes. One hour a day is even better. You could hire a personal trainer who will customize a program just for you.
Some examples are:
Recreational activities: gardening, bowling, golfing, croquet, horse shoes, lawn bowling.
Aerobic exercises: walking, rowing, jogging, stair climbing, swimming, cycling.
Strengthening exercises: calisthenics, resistance / weight training, exercise utilizing elastic bands or tubing.
What is the correct intensity level to work out at?
The intensity level will depend on your level of fitness. Find a comfortable pace between 55 percent and 90 percent of your maximum heart rate. This level should allow you to break a mild sweat and still allow you to breathe and talk comfortably.
If you have a sedentary life style, it's OK to start, with 5-10 minute intervals and gradually work your way up to 20-30 minutes a day.
Diet is a very important part of your exercise program. Eat two hours prior to your workout routine. Your body needs time to digest your food and allow your blood to carry the nutrients to your muscles for maximum performance. After your workout, eat again for optimum benefits.
Do this within 45 minutes to one hour. A good personal trainer will provide you with the information you'll need for a proper diet.
Make sure you wear comfortable clothing and appropriate shoes. Always warm up and cool down for 8 to 12 minutes before and after you exercise. Do not work out if you are sick.
If you experience any of the following, stop exercising and consult your physician: unusual fatique, pain or tightness from the jaw to the waist, loss of muscle control, nausea, dizziness, blurred v1sion, severe breathlessness.
Mark Wawrzonek, certified personal trainer, can be reached at
(386) 428-3697.
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