It is never too late to start exercising and taking care of yourself. If you are a 75 year old woman with arthritis, joint pain and osteoporosis and have never exercised a day in your life, it is never too late to start. There are studies demonstrating the effectiveness of exercise on those 86 to 92 year olds. You just have to do the right exercises, and target the right areas.
Your body is a very complex machine. If you are a baby boomer, or senior citizen, your body may have an extensive history of abuse or of having been taken care of. Your body has been in motion ever since you were born, even from before you were born, so there can be a lot of wear and tear to reverse. It can take a very long time to reverse some issues, but it beats the issue progressing and getting worse. If you can do the right exercises, you can strengthen up previously injured and structurally unstable areas.
I am going to walk you through a few stretches and exercises that you can do to get yourself onto the road to getting into shape. If you haven’t exercised in years, this is a great place to start. If you are in pain or have an area that always goes out or bothers you while exercising, my system may help to set you on the path to reversing that cycle.
The first thing you have to do is breath properly. If you don’t breathe properly while exercising, you can hyperventilate or even pass out. Breathe deeply into your belly. Push your belly out as far as you can to pull as much air into your lungs as possible. Then blow the breath out as slowly as you can through pursed lips. Practice breathing that way while you are watching the television, walking around the mall, driving to work, at the desk. Do it as much as you can all day. And when you exercise, keep breathing this way.
Stretching is a very important, and vastly over looked component of fitness. If you have an imbalance or tight muscle, muscle pull, strain, sprain, stretching is essential to healing and preventing injury. It helps you stay healthy so you can continue to exercise. If you have pain and continue to exercise the irritated area, you will only reinforce an imbalance and drive it deeper into your system and make it harder to get worked out. If you can see a Nimmo trigger point chiropractor, or someone else that does some form of myofascial release, they can help heal these issues and get you primed for exercise. Otherwise, the Pain-freelifestyle stretching regime is set up to hit all of the major muscle groups in the body and the most commonly overused muscles in the body.
Other than stretching, using a foam roller can help work out muscle knots and imbalances. There will be instructions on pain-free website on how to use a foam roller on most areas of your life. Ti Chi, Yoga and Pilates are also all excellent, low impact full body exercise systems that focus on balancing the body out and strengthening it up simultaneously.
Everyone has to do cardio-vascular exercise. If you are overweight, it is essential to losing weight. The trick is to do something that you can do consistently. Chose something that is easy on your body and doesn’t hurt. Because if you are going to be doing this exercise consistently 3 to 5 times a week, you have to enjoy it and it has to be easy on your body. Otherwise overtime it will affect your body and cause an injury. So no running. It can be as easy as walking out your front door 10 minutes and turning around and walking back. If you can’t walk or don’t like walking, try swimming, elliptical machine, rowing machine, stationary bike, outdoor bike. Just pick something that you can do comfortably and consistently. You want to aim to do 2 to 3 times a week for 20 minutes to start. Go easy, don’t hurt yourself.
Core strengthening is essential to stabilizing the low back, hips and knees. If you can strengthen up your core muscles, they will stabilize your back, hips, and knees. They can provide the stability to walk without support. They will improve your balance and coordination. But you have to make sure to work to the 2 major areas of the core, the front and back.
Your core consists of all the muscles from the bottom of your rib cage to the tops of your knees, on the front of the body and the back of the body. Crunches are a great, easy on the body way to increase the strength of your abdominal muscles, which are a key part of your core muscles. And you want to do something for your low back extensor muscles. These are the muscles that connect the bottom of your ribs in your back to the top of you pelvis or hips. An easy way to strengthen them is to lay on your stomach with your arms stretched out in front of you. Now using your butt and low back and leg muscles, raise your chest and shoulders and head off the floor. Hold this for 10 seconds and release. Do that a few times for one set. You can do core strengthening exercises 2 to 3 times a week to start. Don’t do them every day. You will not get 6 pack abs by doing these exercises every day. But they will stabilize your low back, hips, knees and core, and will reduce pain.
Over time if coupled with cardio-vascular exercise and good genes, you can get 6 pack abdominals, but that’s not the goal of pain-free lifestyle. The goal is to get you exercising in a way that is not painful, in a way that improve your activity levels and functioning, and even reduce some pain along the way.
These are some good exercises to start with, that are easy on your body and easy to maintain. In order to get any benefit from exercising, you have to do it consistently. Consistency is the key. These exercises can get you started, and if you progress past these ones, check out the ones at pain-free lifestyle. There are other ones that are just as easy on your body, and just as good for you.