But the secret lies not in products you buy, but within your own body and soul. Exercise is the BEST anti-aging remedy out there. Simply put, it’s time to MOVE it!
Sitting is a risk factor for all causes of mortality. People who don’t move are high risk for poor health. Regular exercise reduces the likelihood and severity of a number of chronic illnesses. What’s more? Working out regularly can cause someone to look
and feel 35 at 60 or beyond. Not only does a healthy exercise regimen keep one looking fit and toned, but exercise also carries away free radicals and protects one’s skin from wrinkles. In addition, exercise bolsters mental health by enhancing your mood.Given all the benefits, there is no reason not to start exercising.
HOW TO GET STARTED
If you are over 50 or have risk factors for heart disease, it is important that you talk to your doctor before beginning any new exercise program. Once he or she has given you the all clear, it is important to start slowly. Walking, gardening or joining a group fitness class for up to 50 minutes per week may be a good place to start if you have been sedentary for a while. You will find your fitness level will improve quickly, and you may want to slowly add strength training and flexibility to your regimen. A complete fitness program includes the following:
Walking, cycling, step aerobics and Zumba are good forms of aerobic exercise. They work the large muscles in your body, which benefits your cardiovascular system -- and your weight. Work up to getting 20 or more minutes per session, three or four days a week. Exercise at a pace that lets you carry on a conversation -- what’s known as the “talk test.”
Studies have shown that lifting relatively light weights for many repetitions is a safe
and effective way to build lean muscle and reverse the effects of aging on muscle loss and bone density. There is no need to try to lift heavy weights as we get older, in fact, in many cases our own body weight provides all the resistance we need.
Stretching exercises help maintain flexibility and range of motion in joints. They also
reduce the risk of injury and muscle soreness.Yoga and Barre or Pilates are good forms of stretching exercise that will build core body strength and increase stability while improving flexibility.
DON’T LET CHRONIC PAIN OR INJURIES STAND IN YOUR WAY
Many people feel they cannot or should not exercise because of an underlying injury or chronic pain. They feel that taking it easy might be a better solution. In a recent article in Stanford Medicine, one surgeon wrote, “there is practically nothing that exercise isn’t good for.” Aside from the proven cardiovascular benefits of exercise, exercising regularly can help people who suffer from chronic pain actually decrease the pain as they unwind, de-stress, lose weight, increase range of motion or the normal amount your joints can be moved in certain directions, and build muscle and bone strength. For those who suffer from tension headaches, exercise reduces muscle tension and boosts endorphins, the body’s natural pain relievers. Perhaps one of the most immediate benefits of exercise is the psychological boost you get
with the decrease in anxiety and tension, mood enhancement and well-being, and
a general state of relaxation. Again, your doctor should clear you for exercise following any injury, but in most cases he or she is likely to prescribe exercise as the best medicine for maximizing the healing process.
NO BONES ABOUT IT
Like muscle, bone is living tissue that responds to exercise by becoming stronger.
Young women and men who exercise regularly generally achieve greater peak bone
mass (maximum bone density and strength) than those who do not. For most people, bone mass peaks during the third decade of life. As we age, we begin to lose bone. Women and men older than age 20 can help prevent bone loss with regular exercise. Exercise maintains muscle strength, coordination and balance, which in turn helps to reduce the risks of falls and related fractures. This is especially important for older adults and those who have been diagnosed with osteoporosis. Any exercise that features weights or leverages your own body’s weight for resistance such as
stretch bands, light weights, walking, jogging, dancing – or anything that moves against gravity--is going to be best for your bones.
Titan Total Training in Temple makes getting started easy and offers personal training
sessions for those who need one-on-one help with creating a personalized program,
motivation or aid with a specific form of rehabilitation. Others will find the large
variety of classes led by certified instructors is all they need to get into a healthy routine. All of the T3 instructors are skilled at training beginners to advanced-level participants and can help you modify your workouts to meet
your physical needs and prevent injuries. From yoga to boot camp, indoor cycling and
Body Pump, group classes challenge you to improve your overall fitness in an enjoyable and energizing environment. Visit www.titantotaltraining.com to view a complete class schedule. Mention you read about Titan Training in Tex Appeal and enjoy a FREE one-week trial membership. If you’re ready to start feeling and looking better, then it’s time to get up and start MOVING. Don’t let negative thoughts about your current physical condition, strength or ability prevent you from trying.
Remember to start slow. Find a local group or trainer for motivation and support.
Choose an activity you enjoy and make an honest effort to MOVE daily. The more you
move--the better you will feel and the better you feel-- the more you can move. The power to change is all within you, and you are only one step away from making the best move of your life.