It’s safe to say that an active life is important to one’s health. Ideally, adults should combine moderate to vigorous aerobic activity with muscular strength and endurance workouts. This means that physical activity should be a consistent part of your routine. Not only can this improve your mental and physical health, but it can also cut down on your risk of developing life-threatening illnesses or injuries.
Mobility work helps you increase flexibility, decrease soreness, and activate the proper muscles in your workouts. Adding 10 minutes of mobility pre-workout will help you fire up the correct muscles. Try doing a walking lunge, heel raises, and neck circles, for instance.
As we age, it’s normal to naturally lose muscle mass. To combat this, add muscle-gaining and strength-training workouts to your routine instead of focusing solely on cardio. In addition to improving muscle definition, strength-training also increases metabolism and improves mobility.
If not practiced, flexibility is a skill you can quickly lose. And as you get older, it may require more time and patience to get it back. Therefore, it’s important to pay attention to your form and flexibility to keep your body away from injuries.
With metabolic changes as we age, the best way to combat this is to invest in a cardio routine you can follow and commit to. Whether it’s biking, indoor cycling, boot camps, or jogging, the goal is to keep your heart rate raised for a prolonged period.
As we live extremely busy lives, it can be hard to find the time for workouts. To incorporate some more activity into your life, try taking the stairs more or going for a walk during your lunch break.
To avoid tight muscles that cause pain, make your warm-up more dynamic with jumping jacks, squats, and inchworms. This will help you reduce the risk of injury and perform better.
To support muscle tone and strength, alternate between one to three days of low-impact exercise like yoga, hiking, and walking, with one to three days of muscle-building exercises, like Pilates or weight lifting.
If you haven’t been staying active and want to start working out more regularly, it’s essential to start slow. For instance, begin with some yoga and work your way up to hill-walking as your muscles start to strengthen.
Being in tune with your mind and body will help you make better decisions overall. Make sure you pay attention to the physical queues, as you might need to see a doctor or give yourself some rest. This will help prevent any serious damage in the future.
For most, simply drinking plenty of water is sufficient. But if you’re doing a heavy workout or running a marathon, choose drinks that replace fluids plus essential electrolytes.
Make sure you choose the correct clothes and shoes designed for your type of exercise. It’s also important to replace shoes every six months as cushioning wears out.
When you exercise and your muscles work harder, your body uses more oxygen and produces more carbon dioxide. You shouldn’t hold your breath, as this could affect your blood pressure.
When lifting weights, use smooth, steady movements. Breathe out as you lift or push a weight, and breathe in as you relax.
Avoid jerking or thrusting movements. Make sure that you’re also not locking the joints of your arms and legs into a strained position, as this can cause injuries.
Always warm up and cool down with stretches. But never bounce into a stretch—make slow and steady movements instead. Note that stretching should never cause pain, especially joint pain.
Reduce the risk of a head injury by wearing a helmet when you bike. The same goes for other safety equipment, as you want to diminish any unnecessary risks.
It’s important to have good form when doing strength training. So initially use no weights, or use only light weights, when learning the exercises. Never sacrifice good form by hurrying to finish reps or sets, or struggling to lift heavier weights.
Exercising vigorously in hot and humid conditions can lead to serious overheating and dehydration. On days when temperatures reach 80°F (25°C), exercise during cooler morning or evening hours or at an air-conditioned gym. Watch for signs of overheating, such as headache, dizziness, nausea, faintness, cramps, or palpitations.
When working out in cold weather, make sure to dress properly to avoid hypothermia. Depending on the temperature, wear layers you can peel off as you warm up.
As muscle mass diminishes when we get older, it’s important to focus on strength training consistently. Both weights and resistance bands are great tools for this.
When working out at home or alone, you might not be aware if you’re doing incorrect techniques. For this reason, it’s very important to know your limits. Consider consulting with a professional to avoid unnecessary injuries.
The more sedentary you are, the more your muscles, joints, and other body parts start to freeze up. So even if you’re new to working out, the important thing is to keep active. Even if your workouts are simple, they’re still efficient.
Keep your exercise area free of clutter and make sure that it doesn’t end up looking like an obstacle course, which can elevate the risk of being injured by tripping or falling.
Make sure you know how to properly perform the exercises that you’re doing. If you use equipment, adhere to the manufacturer’s instructions for using each device.
Establish an accurate benchmark for your starting level of fitness, and then, based on your progress, develop safe and efficient goals. Be mindful that these goals are dynamic and might need readjustments as you go.
For home workouts, dress like you’re going to the gym and make sure to use the correct equipment. You will feel more like exercising with the proper athletic gear.
No matter what exercise you’re doing, have fun with it, be present, and enjoy the movements. When you do something that you enjoy, it will feel less like an obligation, and will run much more smoothly.
Working out with a partner gets two sets of eyes on any problems that may develop. It’s also a perfect way to encourage each other to drink water, breathe correctly, and also have a few laughs while at it.
Research has shown that the most successful athletes are not the ones who work out the hardest, but those who avoid the insidious buildup of fatigue. It’s important to be smart with your exercises, and ensure that you get plenty of good rest.
