Getting Back Into Shape PT Sue

By February 5, 2014Uncategorized

Generic older couple taking exercise.

Now that the holidays are behind us, it is time to think about getting back into shape. Besides returning to sensible eating and smaller portions, it is time to get back into doing exercises.

The first, and perhaps most important, step is to figure out what will motivate you to exercise consistently. Would you want to exercise to firm up your muscles; feel better; improve your balance; help out your heart; improve your endurance; and/or keep your weight under control? Identify what will motivate you to exercise, and then set some goals. For example, if your motivation to exercise is to firm up your muscles and improve your strength, your first goal would be a chore that you are currently struggling with, such as lifting grocery bags with less effort or increase your walking distance with less muscle strain. Set your goals to be realistic, short term, and accessible. As you reach one goal, then create your next goal to continue progressing forward. It really helps to keep a log of the date, your goal, and when accomplished. Logging your progress can really help you stay self-motivated. As you improve, you will not remember your starting point. Seeing the progress in writing will help to validate your work.

Exercise accomplishes more benefit when done against resistance—using free weights (Velcro ankle weights and dumbbells), elastic bands, or weighted machines. If you chose to exercise in the comfort of your own home, free weights and elastic band are the best. Other individuals prefer going to a gym. You need to find what will work for you and then commit to doing the program consistently. Exercising on a regular basis 5 to 6 times a week rather than one huge program once a week is so much more beneficial for the body. For strenuous workouts in a gym, the recommendation is 3 times a week. The key to success, no matter what the method, is consistency.

It also helps to set a specific time in a day to do the exercises. The best time to exercise is in the morning, which is a great way to mobilize your joints, warm up and tone up your muscles, and increase your heart and circulation function after lying in bed all night. And the exercises are done. If you put off the exercises, they tend not to get done.

When you exercise you should always be in a safe position. Always remember to concentrate and stay focused—no day dreaming allowed!! Remember to breathe and always check and re-check your body position.

Please visit my website, ptsue.com, for the rest of the article. Please feel free to contact me if you have any questions at my web site, ptsue.com; my office (951)369-6507; or my email, askptsue@gmail.com. My goal is to help seniors keep healthy and moving. I welcome all questions and/or comments.

 

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