There are some things that naturally happen to our bodies as we grow old, even though we might not like them. You can’t stop your blood vessels from getting more stiffed or testosterone levels to drop. The good news is that you can delay them as long as possible if you take care of your body by leading a healthy life. Aside from a healthy nutrition plan, you need to make sure to exercise on a regular basis. Aerobic exercises will help you fight that increasing body fat and keep lungs and heart in shape, while strength workouts will prevent losing a lot of muscle tissue. Of course, we feel obligated to mention that you should talk to your doctor before beginning any of the exercises.
Let’s clear one thing up first – steer clear of running. With years you are far more prone to injury and running can do a lot of damage to your hips and knees. As much as you should avoid running, you should embrace walking. It’s pretty much a natural state of human movement and a great cardiovascular exercise. You should make sure to have certain pace when walking, so try to walk a single mile in less than 20 minutes or two miles in under 35.
An important note is to ALWAYS stretch before and after the exercises, this will greatly help to prevent the injuries.
If you are intimidated by the young people at the gym (although there is no reason to be), you can do these exercises at home or even outdoors, considering they don’t need additional equipment.
- Isometric Push-ups – Get into the regular push-up position. Look forward in order to keep your spine straight and keep the position for at least 10 seconds. Repeat at least three times and make sure to rest appropriately between the repeats;
- Isometric Bridge – Lie on the floor and lift your knees while your feet are still flat down. Place your hands on your stomach and raise your bottom of the floor. Hold for at least 10 seconds and repeat three times, with rest in between;
- Heel Raises – This one is simple but will do wonders for your calves. Find a sturdy surface to hold on to while standing up. Raise slowly on your toes, keep for 10 seconds and slowly go back to the starting point. Repeat this exercises ten times.
This might be the next step but a necessary one to really keep in shape. With just a set of weights, you can make an amazing progress with your body. There are no limits when it comes to exercises that you can do but be aware that you are not young anymore. Find the exercises that aren’t too complex (this is an individual feeling) and do them. Make sure to cover all the muscles in your body, so, as an example, combine shoulder presses, triceps extensions, bicep curls, and lunges. Experiment and find the perfect combination for you. Once you finish exercising, stretch and make sure you get a proper rest later.Read more