Senior-Friendly Activity Plan – Easy!

This is it for your thirst for physical activity! Now you have done this world a favor big enough to deserve a little rest and an opportunity to take care of yourself! Now you have tons of free time, which you used to spend at work. Remember yourself wanting to get away from your office and take a jog or workout? Do you? Well, time has come to make your dreams come true!

This is it for your thirst for physical activity! Now you have done this world a favor big enough to deserve a little rest and an opportunity to take care of yourself! Now you have tons of free time, which you used to spend at work. Remember yourself wanting to get away from your office and take a jog or workout? Do you? Well, time has come to make your dreams come true!

Make It Safe!

The very first thing you should take care of is your safety. There is just one little warning: please, don’t rush! Sit still and think a little? Do you have pain in the back, chest, legs, or arms from time to time? If you do, how long ago did it occur last time? How regularly does it happen? When you have made this little analysis, consult your local therapist and ask for a general examination. If you have health issues, it is not unlikely that you will have to cross out some activities and exercises. Some conditions, such as heart trouble, diabetes, hyper-/hypotension, obesity, etc., require a specific approach. If you fail to properly evaluate your potential and overdo, your condition may get worse suddenly. Even young and strong people planning an exercise program should pass a health check!

Schedule It Properly!

Rule number one: same old don’t rush! Incorporate physical activity into your daily routine little by little and keep your hand on the pulse. Set a boundary and head for it gradually, marking every little reach and success.

It is advisable not to go for exercises right away. Take up some routine businesses, which require a bit of physical activity. For example, you can walk instead of riding your car or using public transport vehicles. Also, walk upstairs instead of using an elevator or moving stairway. Use every little chance to walk or run.

  • Take up a set of exercises, arrange them in a pattern (use expert advice), and follow it strictly. Every time you do an exercise, note what and how you do and for how long. Thus you can track your progress.
  • Vary your exercise pattern in such a way as to get all your muscles to work. Every time you reach a goal, play jazz and come up with something new.
  • Do not be shy to team up with your loved ones of friends. Consider an area for jogging and running. Make sure it is close enough to your house and far enough from busy roads.

What Kind of Exercise do I Need?

  • Usually, seniors are advised to go for moderate aerobics and strength training exercise. Some physicians advise their clients to alternate aerobics with strength training. For example, you can have 20-40 minutes of aerobics one day and go for a 20-minute strength training session on the next day. A ten-minute set of flexibility exercises each day will be great too.
  • You can either do it yourself at home or in the local park, or you can choose a local senior-friendly fitness center and enjoy activity in a company of friends. The choice is yours.

Adjust Your diet!

Contact your physician and outline a healthy diet. It should meet your current physical state and match your physical activity. Make sure it includes foods with sufficient amounts of fiber, amino acids, proteins, carbohydrates (discuss it with your doctor if you have diabetes!), and vitamins. Avoid foods, which increase blood cholesterol levels.

Make Sure You Feel Well!

It is absolutely mandatory that you listen to your body every time you finish your exercise. If you have pain in your limbs or chest pain or difficulty breathing, stop immediately and contact your coach and health care provider.

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