| Fitness over 40 is as simple and as easy as | | | | bacterial and viral infections which seem to come |
| fitness UNDER 40. However, people over 40 do | | | | our way and which often seem to wreak havoc |
| have some things to consider before they leap | | | | on the older population. |
| into any old fitness program. Here is an overall | | | | Even better; regular, moderate exercise seems to |
| review of the benefits of fitness over 40 as well | | | | be somewhat effective in helping ward off such |
| as some suggestions on points to consider before | | | | common companions of aging as high blood |
| beginning any fitness program. | | | | pressure, type II diabetes, and even some forms |
| It seems pretty hard to be fit over 40, doesn't | | | | of cancer. |
| it? | | | | What exercise program is beneficial for fitness |
| Well, I could tell you about people like Kelly Nelson | | | | over 40? |
| and Morjoie Newlin, two female bodybuilders. | | | | In the first analysis, almost any physical activity |
| They're not your typical bodybuilders. Kelly Nelson | | | | which gets your heart rate up, makes you |
| first began training with weights in the early | | | | breathe more deeply than normal, and which |
| 1980's at age 53 and was still competing in the | | | | challenges muscles beyond their normal range of |
| 21st century in her late 70's...in a bikini...and lookin' | | | | activity is going to be on the list. There are people |
| good if I may say so! Morjorie Newlin was in HER | | | | in their 80's hiking mountain trails, water skiing, |
| 70's before a 50 pound bag of cat litter convinced | | | | playing softball, weightlifting (as pointed out earlier), |
| her that if she didn't do something, old age was | | | | or even cheerleading. It is NOT necessary to take |
| going to be a difficult time. That's when she began | | | | out a membership in a local gym, hire a personal |
| a fitness training program that included | | | | trainer, or invest in a lot of exercise equipment |
| weightlifting. Morjorie Newlin was participating in | | | | and apparel...unless that helps get you motivated. |
| bodybuilding competitions, and winning, in her 80's! | | | | Anything from walking, to swimming, to yoga, to |
| Same comment...in a bikini and lookin' good. | | | | weightlifting will generally fill the bill. There are, |
| Now, obviously, these are special ladies who put in | | | | however, some simple points to think about. |
| a lot of extra effort to accomplish some specific | | | | 1. Get your doctor's approval first. "Nuff said? |
| goals, but it does make a point. Life...and | | | | 2. Pick an activity, or even a group of activities, |
| fitness...does not have to end at 40. Both of | | | | which you will enjoy doing. Don't be afraid to try |
| these ladies STARTED their fitness careers after | | | | something new...take some classes in yoga, tai chi, |
| age 40. Kelly Nelson was 53 and Morjorie Newlin | | | | or even karate. Maybe you will feel better in a |
| was 72. Years later, both were still active in their | | | | certain amount of solitude and just want to pick |
| chosen fitness areas and still enjoying life as well | | | | up a set of weights and exercise in the privacy |
| as, or better than, many in their 30's or 40's. | | | | of your home. Perhaps the idea of biking around |
| Fitness over 40? Heck, all around the globe, | | | | the neighborhood or even around other parts of |
| people in their 80's are skiing, hiking, canoeing, | | | | the country appeals to you. If this is a new set of |
| biking. Some, not so adventurous, are lifting | | | | decisions, realize that you may try a few things |
| weights or sweatin' along with Richard Simmons. | | | | at first that just don't pan out for one reason or |
| Some are black belts in Karate, and some quietly | | | | another. Keep experimenting until you find what is |
| and calmly practice yoga or tai-chi. | | | | right for you. You are STILL exercising, right? |
| As easy as this sounds, fitness over 40 requires | | | | 3. Put some variation into your exercise. |
| regular performance of the proper exercises. Just | | | | Any exercise cannot itself provide the three basic |
| as in our 30's or 40's, sitting in the easy chair, | | | | types of exercise needed. We need exercises |
| clicking the remote, doing 16 ounce curls with a | | | | which will stretch muscles and joints, exercises |
| Miller Lite just doesn't cut it. However, it is not | | | | which strengthen muscle, and exercises which |
| necessary to pack up and head for the gym and | | | | improve our cardiovascular fitness. This is not |
| try to keep up with the hardbody cuties, either. It | | | | really hard to do, however, and should not take a |
| IS necessary to pick an exercise program or | | | | lot of time out of your life, particularly when you |
| physical activity, combine that with some healthy | | | | consider how much it will put back into your life. |
| eating habits...AND STICK TO IT! | | | | As one example, you could do a simple weight or |
| Even over 40, the benefits normally associated | | | | resistance training for strength two or three |
| with a regular, moderate exercise program will | | | | times a week, some sort of low-impact aerobics |
| kick in, but for seniors, some benefits are of | | | | or walking for cardio on other days, and do some |
| special importance. | | | | simple stretching exercises every day. None of |
| People over 40 tend to break bones, usually from | | | | these workout periods needs to be more than |
| falling. | | | | about 30 minutes, although a little more time and |
| As we age, bones weaken, as do muscles. We | | | | effort may produce better benefits, particularly |
| lose some of our proprioception, the perception | | | | once you have trained up to a level where your |
| of stimuli relating to a person's own position, | | | | body is comfortable meeting the demands you |
| posture, equilibrium, or internal condition. Our ability | | | | place on it. |
| to react quickly to a loss of balance, whatever | | | | You are more likely to stay on a physical fitness |
| the source, or to avoid an obstacle or actual peril | | | | regimen if you enjoy it. However, things do tend |
| becomes diminished. | | | | to get stale over time. It doesn't hurt to vary |
| Exercise helps bones stay strong and exercises | | | | your approach from time to time in either the |
| such as weightlifting and other resistance training | | | | manner in which you do certain exercises, or by |
| help your body maintain balance and stability. | | | | varying the exercises themselves. While not exact |
| Weight bearing and resistance exercises assist the | | | | equals, for example, swimming, biking, and walking |
| body in maintaining proprioception by improving | | | | can be somewhat interchangeable as part of your |
| the connections and conditions of the muscles and | | | | fitness routine. In some cases, simply varying the |
| their anchoring in bone. This training also triggers | | | | environment, i.e. taking a walk in the park or |
| the reconditioning of the signaling system from | | | | botanical gardens as opposed your neighborhood |
| body to brain which allows the brain to realize the | | | | may be all the variation you need to feel like you |
| danger and transmit the appropriate signals to | | | | have put a little zing into your day-to-day |
| muscles which can react to correct the situation. | | | | workout existence. |
| Weightlifting and resistance exercises can help | | | | 4. Start off easy. At any age, a common reason |
| give your muscles the strength and agility to | | | | for failure to stay on ANY exercise program is |
| respond to those signals if you are tripped, off | | | | that people tend to try to do too much at first |
| balance, or in other peril requiring quick reaction. | | | | and try to progress too fast. Whatever you |
| People over 40 begin to lose their zest for living | | | | choose, your body needs time to adjust to the |
| and experience more health crises. | | | | new demands being made on it, and results will |
| Part of this is due to normal changes that take | | | | never come overnight. |
| place as we grow older. Our bodies get thicker | | | | 5. Don't stop. Probably the most important aspect |
| and lose the gracefulness of youth. Things seem | | | | of any exercise program, or any other |
| to become heavier and harder to move, and we | | | | self-improvement program, is the commitment to |
| begin to feel aches and pains that often | | | | what you know you should be doing day after |
| accompany aging. Some of those aches and pains | | | | day. A haphazard approach to your exercise |
| may be due to arthritis, and other ills may also | | | | program is detrimental at any stage in your life. |
| attack us as we seem to become prey to every | | | | After 40, however, making sure you get your |
| passing cold or other social ailment, and also see | | | | regular dose of anti-aging exercise is incredibly |
| some deadlier or more debilitating conditions crop | | | | important. |
| up in our age group, if not in ourselves. | | | | 6. Eat healthy. I try to avoid the use of the word |
| Regular exercise comes to the rescue here as | | | | "diet", and often substitute the term "healthy |
| well. It can help with weight loss, or it can help | | | | eating" instead. Diets don't work and can even |
| with weight management once we get to our | | | | work against you. They are difficult to stay on |
| appropriate weight. Regular, moderate exercise | | | | and take a major portion of fun out of life instead |
| can keep joints supple, in many cases even joints | | | | of making life better. Healthy eating choices will do |
| under attack by arthritis. I know about this as I | | | | the trick if you make them a regular part of your |
| have been afflicted with fairly severe | | | | life. |
| osteoarthritis for several years and manage to | | | | While fitness over 40 can demand some of your |
| keep myself active and the condition somewhat | | | | time and attention that you might not want to |
| under control by my own exercise activities. | | | | surrender to it, the rewards in overall health, |
| Exercise also strengthens the immune system, | | | | fitness, and enjoyment of life will far outweigh |
| which helps us avoid or fight off the normal | | | | any investment you put into it. |