A recent study conducted by the University of Birmingham in the United Kingdom found that people who didn’t consistently exercise all their lives had the same ability to build muscle as those who exercised regularly their whole lives.
This is good news for people who have neglected to exercise because they can still improve their health.
However, if you are looking to begin an exercise program, it’s wise to do it properly. Schenectady Center for Rehabilitation and Nursing has four tips to help you get started.
- Check with Your Doctor First
Before increasing your physical activity, make sure you make an appointment with your doctor for a complete assessment. Your doctor will be able to let you know if any health issues would cause restrictions on physical activity.
- Have a Plan
As you decide what your exercise plan will include, focus on activities you enjoy. Swimming is a great exercise for seniors because it’s easy on the joints and it will build your endurance. Do strength training every-other-day, and include a balance activity (yoga, tai chi, or even just spend some time balancing on one foot) daily.
- Start Slow
One of the mistakes novices make is doing too much, too quickly. It can lead to injury or, more commonly, extreme soreness over the next couple days as your muscles recover. Many times, this can cause people to stop exercising as quickly as they started. Start slow with stretches, very light weights, and perhaps even a brisk walk to start with.
- Eat and Drink
Your body will be expending much more energy than it’s used to, so you will need to adjust your diet properly. Be sure you’re drinking enough water, and it’s important to do so before you start exercising. If you feel thirsty, you’re already becoming dehydrated. As for your diet, focus on foods high in fiber and good carbs – fruits, whole-grains, and vegetables.
