Research has proven that there is a direct correlation between physical activity and longevity. However, staying young and active has another benefit. It will free you from illness and permit you to live those extras years without serious health problems. Remember how well you live is just as important as how long you live. No one wants to extend their life bed ridden and unable to care for themselves.
So that means keep active. Keeping active usually involves some sort of exercise. Many people find exercise distasteful and boring. Thus it is difficult for them to form the habit of exercise. But to be effective, exercise first has to be a habit, something you do regularly regardless of other demands on your time.
This does not mean you need to transform yourself from a couch potato to an Olympic athlete. You don’t have to run marathons or try to be a decathlon champion.
Adequate exercise involves three goals. The first is flexibility. By flexibility, we mean the amount of give that is in your tendons and ligaments. Flexibility is achieved by stretching exercises, which should be done before and after a workout.
The second component of an efficient exercise program is strength training to build muscle. Strength training is usually done against some kind of resistance. You can strength train by weight lifting, using Nautilus machines, and Stairmasters. Since muscle tissue requires more energy for daily maintenance a more muscular body burns more calories. When muscle tissue replaces flab and fat you look better. Muscle strength also protects you from injuries.
The third part of your program should be aerobic exercise. Aerobic exercise conditions your heart. It also burns fat but does not do this until after the first fifteen minutes so if you are trying to lose weight you should schedule thirty minutes of aerobic activity. Typical aerobics are walking, running, swimming, tennis, etc.
When doing aerobics it is important to “be in oxygen.” This means that, for instance, if you are power walking, you should be able to carry on a conversation at the same time. This is the key to knowing if you are “in oxygen.” If you don’t have a companion to talk to, try singing while you walk.
Some activities combine aerobics with strength training. For example, riding a stationary bike is an aerobic activity, which builds muscle strength in your legs and thighs, but it also conditions your heart. A Stairmaster has the same effect. Rowing machines build upper body muscles and strengthen your heart as well.
You should start your program slowly and build up gradually. Begin with a fifteen minute walk three times a week and work up to fifteen minutes a day. To be effective walking must be done briskly, swinging your arms at your sides. The leisurely pace of window shopping or pushing a grocery cart does not yield results. Start with ten minutes on the rowing machine, Stairmaster or stationary bike and work up to twenty.
There is a wide variety of exercise tapes available if you want to work out at home in front of the TV. It doesn’t matter what choices you make. What is important is to follow the Nike slogan, “Just do it!” You may not enjoy the process but you will love the results.
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