Exercise Programs That Get Results
The following exercise program tips should help you get off to a good, comfortable start. Use your own best judgment when starting any exercise program.Don’t overdo it! Slow and steady is the key!
This section is a bit lengthy, so, take your time, grab a cup of tea or coffee, relax and read.
You can check with your doctor, of course, but, look objectively at him or her and ask yourself: “Is he or she in good shape?” If your doctor is overweight, as a lot of doctors are, and is not eating a healthy diet, or on any kind of personal exercise program, that may not be the best person to help you with your health.
Look for a health care professional, key words: Health care, who works out, is concerned about nutrition, and believes in using natural remedies, like diet, before just putting their patients on a pharmaceutical drug program.I will repeat what I say throughout this site: It is your life, and how you choose to live it is not up to your doctor, it is up to you and the choices you make. Your doctor does not go home with you, he or she is not in your shoes, does not feel your frustrations, and is not as concerned with your health as you are.
Join A Gym!
Joining a gym inspires you to work out, follow through with your exercise program, and there is a LOT of energy there that you can work off of!Hire a personal physical trainer for awhile to show you the best way to get the most from your exercise program. This is important!
If you have an issue paying a physical trainer, look at it in a different way: it just makes sense to have someone show you the best way to work with what you have.For example: if you play golf, and you want to improve your game, who would you go to: the kid who cuts your grass, or a professional golf instructor? If you want to learn how to cook, who would you go to: someone who just knows how to microwave their food, or someone who is a chef who makes dishes that make your mouth water just thinking about them?
It is the same thing with a personal trainer for your exercise program: if you want to get the most out of your workout, hire a professional.There are also a lot of people who have no hesitation with paying a medical doctor $150 for a visit that will do nothing to improve their long term health, and will probably get them started on an unhealthy pharmaceutical drug program. So, as they say: “just bite the bullet and do it!”
Always remember, especially when you feel like it isn’t worth the effort: You are investing in your future health and wellness (or lack of it), with each weight you lift, each stretch that you do, each deep breath that you take.No one can do it for you. Being healthy doesn’t “just happen”, just like a good golf swing doesn’t just happen: you have to set up your exercise program, set your goals, practice, and you will see the results. I can guarantee that it will take longer to see results than when you were younger, but doesn’t everything take longer as you are aging? Well, except for time, that moves at a rate that sometimes turns days into minutes! You want to be on the road to healthy aging, not a drug induced, brain dead future. Just remember, this is YOUR exercise program, tailored to you, and what your goals are, and your comfort level--just don't make it too easy! Some Simple Exercises
I will only be covering a few simple exercise programs here, I will be adding more as time goes on.
Exercise at least 15 to 30 minutes each day.
Walk as much as you can every day.A simple weight training exercise program to supplement your regular workouts, is to have some barbells close to where you spend a lot of time, by the couch, in your office, etc. When you think about it, or, if you’re like me, and exercise helps you to think, pick them up and do a few “reps” to work your muscles. Remember to pay attention to your posture.
Am I Making Any Progress?
If you do the math, it all adds up. Let’s say you do 15 bicep curls a day, using 15 pound weights outside of your regular work out. In a week, you have done an extra 105 curls, or, lifted an extra 1575 pounds!;in a month, an extra 420 curls, or, an extra 6300 pounds!! That’s 3 tons!! Now THAT should impress you!
Hey, if someone asks you: “So, what have you been up to, just hanging around?”You can say: “No, I’ve got myself on an exercise program, I’m lifting an average of 3 or 4 tons a month!”
In a year, not counting your regular exercise program at the gym, you will have done an amazing 5040 extra biceps exercises, and, if you are lifting 15 pounds, that’s 75,600 extra pounds you have lifted in a year—almost 40 TONS! Now, is that impressive?
An exercise tip: When you are even just doing a simple arm curl, use correct posture, and suck your stomach in, which will work on your abdominal muscles, and also give you an upper body workout at the same time.
Suck it Up!
I’m all for getting the most out of what I’m doing! You can do abdominal work every time you think about it during the day, when you are sitting at your desk or watching TV, even when you are lying in bed at night before you go to sleep.
SO, exhale, pull your stomach in, and up—like you are trying to put your stomach where your lungs belong. Let’s say you do 5 sets of 10, or , a total of 50 “suck-em-ups” each day—OK, here’s the math:
• 50 times 7 is 350 per week;
• WHOA!!--1400 per month!!!;
• GOOD GRIEF: 16,800 per year! THAT’S THOUSANDS!!
Talk about “bragging rights!” Do you see what I’m getting at?Small, simple actions turn into measurable results. Do you think that if you tighten your abdominal muscles that many times in a year that something will happen? You can bet something will happen, you will be building muscle, which burns fat, improving your posture, and also increasing your energy! You may not see any noticeable results right away, just keep going. Check in with yourself after a month, 2 months, 6 months and a year, and you will find that some very positive changes have happened. Work Your Knees
You can also do an exercise program of shallow, or deep knee bends whenever you think about it, again, be aware of your posture, and your comfort level. You don’t want to hurt yourself.You know your body better than anyone else, and you need to realize that you are not in your 20’s or 30’s any longer, so you may need to modify your exercise programs.
If you have arthritis, or joint pain, there are natural remedies that can help.I used to have arthritis in ALL of my joints, I mean, it was a chore to get started in the morning. I had to do an exercise program of yoga and stretching just so I could move. I got rid of the arthritis in 30 days, it never came back, and that was 10 years ago! For the best source of products that can help with this, contact us.
So, working with your knees, do the same numbers as with the biceps exercises, and I think you will see how easily you can fit your exercise program into your day.It really doesn’t take long, and after a short time, you will find that you have more energy, you are breathing easier, and you feel more solid on your feet. If this seems like a lot of work to you, remember that we are meant to be active as human beings, not lumps sitting around!
I’ll go back to my car racing days for an example. What would happen if you had a brand new, hot, fast car, it was awesome!!
What if you didn’t change the oil, didn’t tune it up, never fixed the brakes, put junk gas in, did “jack rabbit starts” (remember those?!), and just generally abused the car.After awhile, you would have a problem, wouldn’t you? It would take A LOT of energy and time to rebuild it to the point where it was like new—and it never would be quite the same as when it was new. We are the same, keep that in mind when you are working out, you are rebuilding the “car” that you drive, non-stop, for 70 to 90 years, through your life. You are strengthening your amazing heart. Your “parts store” is good nutrition, an exercise program, and perseverance.
Another easy way to move towards senior fitness, or, really, for anyone, is to practice a stretching exercise program each morning, even before you get out of bed.Then, practice breathing deeply as you sit on the side of your bed, or in a chair. Just like with the barbells, anytime you think of it, do a couple of simple stretches. It will become a habit. Again, always remember your posture, opening your chest area, and breathing deeply.
You can also see what kind of stretching classes, like Hatha Yoga are available in your area, or you can do a regular class on the television, although it is much better if you get out and be with a group of folks when you are doing some of your exercise programs, for the energy, personal training and camaraderie.The benefits of yoga, and the benefits of regular stretching are numerous. Some of these, according to recent scientific studies are:
• Increased strength and flexibility;
• Better muscle tone;
• Help with arthritis and joint mobility;
• Stress reduction;
• Better balance;
• More graceful movements like walking as your muscles relax;
• You look younger, and feel younger;
• Improved digestion;
• Improved circulation;
• Healthier arteries; See: Your amazing heart!
• Better overall cardiovascular health;
• There is more oxygen in every cell of your body.
That’s just from stretching! Imagine what a regular, solid exercise program will do for you!I think you will be surprised at how easy it is to see improvements in your health with simple, focused exercises. Posture
I can’t tell you how important posture is when you are involved in an exercise program.I think that correct posture is one of the most difficult things to be aware of as you work out, or go about your day. You want to be building muscles in the right way, not in a slumped over way. SO, stand up straight, pull in your stomach (as much as you can), roll your hips back, move your shoulders up, back, and down, and relax them in that rolled back position. I can tell you right now, it won’t be easy at first, but try to maintain correct posture when you are working out, it will become easier and easier as time moves on, and you will find that you are unconsciously maintaining good posture even when you are not exercising. When you maintain good posture, you appear to weigh less, and you look younger. You don’t have that old, tired hunched over look. I know that not everyone can stand up straight like John Wayne, just do the best you can, make it a part of your every day exercise program.
Walk, and, if you can, jog. It’s pretty simple. Number one, again, is posture, don’t just “shuffle along”, concentrate on placing your feet on the ground, with your toes pointed straight ahead.Really, regardless of your age, remember WHO you are, WHAT you have accomplished in your life, and BE PROUD of who you are now, and the fact that you have made it to this point in your life. We ALL get old, what a bummer! How you get old, has a lot to do with attitude. Check out our healthy brain area on this site for some ideas of how you can give back your knowledge and expertise to help others along the path.
OK, walking, that’s a pretty simple exercise program, right? Well, not necessarily.Most people don’t pay any attention to how they walk, how they stand, or their posture. Try not to do the “duck walk” like so many people do, you know, toes pointed way out, knees kind of bending in, it is really hard on your feet, ankles, knees, hips, and back. Look UP and straight ahead as you walk, walk with purpose, point your toes forward, constantly being aware of your posture! You probably saw that one coming! Pull in your stomach, put your shoulders up, back, and down, open your chest, take deeeep breaths, your feet are pointing straight ahead. Yeah, I know, everything seems to have a mind of its own! Just be persistent, and you will see changes start to happen. The benefits of a fitness walking exercise program are substantial:
• Better balance;
• Increased leg strength;
• More joint mobility;
• Help with arthritis;
• Better circulation and cardiovascular health;
• Improved breathing and oxygen utilization;
• Improved mental health;
• Reduced stress and depression;
• Improved feeling of self worth;
• Healthier body;
• Improved health and wellness.
WOW, those are a lot of results from just walking! Don’t you agree?It's a fact: all of those benefits, and more have been proven by scientific studies. Can I Afford It?
Walking, and/or jogging is not expensive, all you need is a good quality pair of walking or running shoes, not cheap junk shoes, but a good pair from a shoe store, or other trusted source.If you are in your 60’s, 70’s or above, you probably remember the "real" shoe stores, where they would measure your foot, try the shoe on, really check the fit for the whole foot, and if it wasn’t right, start over. Now, you’re lucky if you can find someone to help you, and when you do, 9 times out of 10, the person knows more about delivering pizza than they do about shoes or feet! I won't go into that discussion! Times have changed, haven’t they!
So, for a good pair of walking, running or cross training shoes, you are looking at $70 to $100.DON'T go for the "cheapies"!! If you balk at the price, remember what two tires cost for your car the last time you had to buy them! Would you put some cheap imitation tire on your car, or go for the ones you know are quality? The least you can do is to do the same for your feet.
You also want to wear comfortable, not tight clothing that allows freedom of movement, and also makes you feel good about how you look.It’s a little thing, but if you feel good about your appearance, you will naturally stand up straighter, and put more effort into what you are doing.
Pick an area to walk that is relaxing and easy on your mind, if all you have is the city, go to the park, or carpool with some other walkers and head out of town.You can find local walking groups on line, or just start your own. You can eventually get “competitive” with your fitness walking or jogging program if you choose to, but in the beginning, your focus should be 95% on your posture and feet. You will find that this is not an easy task!
Get On The Ball!
Use an exercise ball.These are large balls, that come in several sizes, and are available for around $15 to $25. You can use them for a variety of different strengthening exercise programs. Using exercise balls can really help to strengthen your core muscles, and have many other benefits mentioned in this section.
You can sit on the ball—be sure to have something, like a chair, within easy reach in case you lose your balance, or you start to roll.Sit on the ball and with your hands on the top of your legs (towards your knees), gently start to stand up. If it is uncomfortable for your knees, you don’t have to stand up all the way, just until your rear is starting to lose contact with the ball. Then sit back down, and use the bounce of the ball to help push you up again. This is a great exercise to strengthen the muscles you use to get up from a chair or a couch. Do these 10 to 20 times, depending on your comfort level, several times throughout the day and evening.
You can also sit on the ball, with your feet on the floor, and slowly roll your rear from side to side and in circles, while keeping your head and shoulders as stationary as possible.This helps:
• Your balance;
• Hip flexibility;
• Abdominal strength;
• Lower back pain;
• Overall flexibility.
Again, your posture is critical to get the maximum benefit from this exercise program;Shoulders up, back, and down, relax; open your chest and take deep breaths; pull in and tighten your abdominal muscles as you get up each time. You thought it would be easy, didn't you! Some More Ball Exercises
Wall Knee Bend
Stand with your back to a wall, stomach pulled in, shoulders up, back down and relaxed.Step away from the wall about 2 to 3 feet, and place the ball between your middle back and the wall. Slowly bend your knees, keep your stomach tight, look straight ahead, hands on your waist, and go into a slight squat—don’t go more than you are comfortable with. Repeat 10 to 20 times.
This is a very mild combination stretch and upper body work out.
1. Stand holding onto the ball in front of you, and raise your arms over your head, or as high as you can comfortably go.
2. Push up with both arms, lengthening your arms and opening your shoulders.You should feel the stretch in your upper back as well as your shoulders.
3. If you are comfortable with the stretch, move the ball you’re your head, first to the right, then center, then to the left.
Again, be sure you are close to a piece of solid furniture or a wall so that in case you lose your balance, you won’t fall, or, just sit on a solid chair.This exercise can also be used as a wheelchair exercise following the same instructions.
Not everyone can do this exercise, but if you can there are numerous benefits such as improved digestion and bowl function.
1. Lie face down on the ball, with it being centered in your stomach area;
2. Gently roll from side to side, and back and forth to give your abdominal area a deep, comfortable massage: Don’t fall off!
There are a lot of exercise programs that you can do with an exercise ball, you can be really creative!Some of the benefits of doing these simple exercises on a regular basis are:
• Stronger quadriceps. These are the muscles on the front of your legs that are critical for simple activities like getting up out of a chair;
• Stronger “core” or support muscles that help with balance;
• More joint mobility;
• Better balance;
• Better digestion;
• More shoulder mobility;
• Increased blood flow to your muscles;
• More self confidence.Swimming, Pool Exercise
This is such a great way to exercise! Even if you can’t swim, you can work out in the pool and benefit from the very gentle, but solid resistance of the water.Walking in, no, NOT on, the water, moving your arms, squats, lunges, and most other exercise programs are very easy when you don’t have to fight gravity. If you can swim, you benefit even more as you move your arms over your head, kick your feet, and pull yourself through the water using your own muscle power. Some of the benefits of swimming are:
• Better balance as you strengthen your core muscles;
• Help with arthritis;
• Improved circulation;
• Greater lung capacity;
• Help with low back pain;
• More joint mobility; neck, shoulders, spine, hips, ankles, knees;
• More flexibility.
What Else Do I Need To Work Out?
Comfortable clothes are a must. And, as I mentioned earlier, be comfortable with how you look.You don’t have to make a fashion statement. Also, as you get into a regular exercise program, you will need to pay attention to drinking more water, even on days that you are not working out, preferably water with electrolytes. Drinks like Gatorade™, and other sports drinks are generally loaded with sugar, which you don’t want, and they are expensive.
What Are Electrolytes?
Electrolytes are essential for proper muscle hydration and function, especially before, during and after exercise.When you don’t have enough electrolytes in your system, and you are exercising, it can cause damage to your muscles, including your heart.
Electrolytes help your muscles to be more flexible, and get rid of excess waste and toxins developed during your exercise program.Most sports drinks have a lot of sugar and only 2 electrolytes. There is one company that has a sports drink with 4 electrolytes, one third of the sugar of the leading sports drinks, and costs less than half. Click here for more information. Feel free to look around our site, it is loaded with information to help you attain the best possible health, and to live a long life. Thanks for reading! --------Healthy foods------- --------Vitamins for optimum health-------- --------Vegetarian diets------- --------Eye health------- -------Senior physical fitness-------- --------Senior Mind Power-------- ----------Return to home page----------