Fitness Tips

Fitness Tips

Hi Folks, the Fitness Tips I’m writing about here aren’t my invention nor are they new. I’m sure you’ll find something similar if you go online. However, I’ve adapted these tips and advice to better serve older adults and people who don’t like to go to the gym.

Be Consistent

I can’t stress that enough. If you’ve read my earlier post, you’ll read that I’ve tried several ways to lose weight. Nothing really stuck. Other than the fact that I was only dieting, a big no-no according to Leslie Sansone (see here), I wasn’t consistent enough.

Follow an Effective Exercise Routine

If you’ve been reading my posts, you’ll see that I’m a big fan of Leslie Sansone and Jessica Smith. Recently, I’ve also added Gina Buber. Their walking programs are very good and effective. But that alone might not be enough. To get the most, you need to add strength training and sprinkle in HIIT training. All three have HIIT routines in their walking programs. Leslie has some strength training and toning using a resistance band or a miracle band, such as:

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Jessica has more varieties as far as strength training goes. Here’s a sample:


Gina has a Total Body Circuit DVD or to see a sample of her strength training

Set Realistic Goals

If your main exercise has been walking to your car, then you can’t expect to do a full 45-min program (especially Jessica’s) and not feel like you’re not up to this fitness stuff. I started by walking one mile a day (Leslie), then I gradually added to a full five-mile walk. Now, though, I tend to do Jessica’s 30-35 min programs during the week and longer programs on the weekends. Give yourself time!

Make the plan fit your lifestyle

If you are a morning person like me, then maybe you want to get up a little earlier to walk one mile or do a 30-min program. It’s easy to stick to the habit if you do it consistently and if mornings work for you. If you’re a night owl, maybe you want to do that before you go to bed. Figure out the best time for yourself.

Little Extra for Older Adults

Evidently, as we get older, we are less flexible and our balance isn’t as good as youngsters. If you’ve been yoga, then good for you! Because that’s one of the best to improve balance and flexibility. However, if you don’t like yoga, you can try this simple exercise to help improve your balance:

  1. Stand directly behind a sturdy chair, such as a dining room chair that won’t tip easily.
  2. Rest one hand on the back of the chair and the other hand on your hip.
  3. Lift your right leg, bending the knee slightly.
  4. Hold your leg up for a count of 10. Relax for a moment.
  5. Then do nine more repetitions on that side, before switching legs and repeating on the other side. As your balance improves, you can do the same move without resting your hand on the back of a chair.

For flexibility, try this simple neck stretch while standing or sitting down:

  1. Slowly turn your head toward the right until you feel a slight stretch.
  2. Don’t tilt your head backward or forward.
  3. Hold this pose for 10 to 30 seconds.
  4. Then slowly turn your head to the left. Hold for another 10 to 30 seconds.
  5. Repeat three times in each direction.

Well, I hope these advise/tips help motivate you to be more active. (To read more on older adults, go here.)

 

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