Page 9 - Scene Magazine 42-02 February 2017
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• What type of exercise should I do?
• What exercises or activities should I avoid? • Should I take medication at a certain time
around my exercise routine?
Tips for starting a safe exercise routine: Start slow and gradually increase your
activity level. Start with an activity you enjoy, go at your own pace, and keep your goals manageable. Accomplishing even the smallest fitness goals will help you gain body confidence and keep you motivated.
Make exercise part of your daily life. Plan to exercise at the same time every day and combine a variety of exercises to keep you from getting bored.
Stick with it. It takes about a month for
a new activity to become a habit. Write down your reasons for exercising and a list of goals and post them somewhere visible to keep you motivated. Focus on short-term goals, such as improving your mood and reducing stress, rather than goals such as weight loss, which can take longer to achieve. It’s easier to stay motivated
if you enjoy what you’re doing, so find ways to make exercise fun. Listen to music or watch a TV show while you workout, or exercise with friends.
discouraged if you skip a few days or even a few weeks. It happens. Just get started again and slowly build up to your old momentum.
Stop exercising if you experience pain,
discomfort, nausea, dizziness, lightheadedness, chest pain, irregular heartbeat, shortness of breath, or clammy hands. Listening to your body is the best way to avoid injury.
Avoid activity involving an injured body part. If you have an upper body injury, exercise your lower body while the injury heals, and vice versa. When exercising after an injury has healed, start back slowly, using lighter weights and less resistance
Warm up, stretch, and cool down. Warm up with a few minutes of light activity such
as walking, arm swinging, and shoulder rolls, followed by some light stretching (avoid deep stretches when your muscles are cold). After your exercise routine, whether it’s cardiovascu- lar, strength training, or flexibility exercise, cool down with a few more minutes of light activity and deeper stretching.
Drink plenty of water. Your body performs best when it’s properly hydrated.
Wear appropriate clothing, such as sup- portive footwear and comfortable clothing that won’t restrict your movement.
issue. Instead of worrying about the activities you can’t enjoy, concentrate on finding activities that you can.
The more physical challenges you face, the more creative you’ll need to be to find an exer- cise routine that works for you. If you used to enjoy jogging or cycling, for example, but injury, disability, or illness means they’re no longer options, be prepared to try new exercises. With some experimenting, it’s very possible that you’ll find something you enjoy just as much. Troy Huggett, or other fitness professional, might be what you need to help create a plan tailored to your needs.
Finally, realize that you may also experience mental or emotional barriers to exercising.
It’s common for people to feel self-conscious about their weight, disability, illness, or injury, and want to avoid working out in public places. Some older people find that they’re fearful about falling or otherwise injuring themselves. Joining a program such as those offered by Senior Health Partners can get you back on track with the safety of seated exercise as well as limited supervision.
Be proud when you make the effort to exercise, even if it’s not very successful at first. It will get easier the more you practice.
Expect ups and downs. Don’t be
Don’t focus on your mobility or health

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