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If You Take Care Of Your Need, Age Wouldn’t Be A Problem To Your Fitness Routine

If You Take Care Of Your Need, Age Wouldn’t Be A Problem To Your Fitness Routine

You have heard it time and again, you benefit from exercise. Perhaps when you were younger you played a sport if not on an organized school team – but with your friends. As you were in your late 20’s or 30’s your way of exercising may have changed. It could have been for more aesthetic reasons. Also over time you have seen different types of gyms pop up in your area or read about them.

Do not hesitate to ask more and allow yourself to feel comfortable in the gym

Priorities change or evolve over time and also you start seeing some nagging injury creep up or know of others that have had some difficulty getting around. Walking into a huge gym with people dropping weights, grunting and using some things you may have not seen before could be an intimidating experience. But you know that you still need to get that blood flowing in some way.

Just like buying a car, do your homework and don’t feel bad about walking away. There may be some smaller (called boutique) studios that seem more inviting. Perhaps the larger gym does have some individuals on staff that are dedicated to working with the ever growing babyboomers and other groups. Or in both instances there may be a group class that is angled for people just like you!

For the business that you feel comfortable in, don’t be afraid to ask questions. All gyms that truly want to keep their clientele will be happy to show them the ropes of the equipment. Of course, personal training sessions could be an additional fee. However – think about that investment. If you really wanted to avoid hurting yourself (i.e. the right form or appropriate weight) and start moving better, why not work with someone to create a plan of attack? Ask questions and seek out those that are happy to help you.

Exercise doesn’t need to happen indoors, go outside and get moving

Another alternative is using the great outdoors. Especially if you live in a place where you are able to take advantage of nature, a hike can be a great way to exercise. Walking poles can be a useful accessory to take pressure off the knees and also give the arms a bit of a workout too.

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One of my clients’ trains with me twice a week. I always give my clients an option of me assigning them “homework.” He took me up on that offer. My homework for him is to go for a hike as time and the weather provides. He purchased some good hiking shoes and often joins his friends on the trails. The transformation he and his friends saw was that his stamina increased. This is attributed to his effort in my sessions during the week and also being proactive to ask for homework.

Some mental notes to keep in mind before you get going

With all the above in mind, here are 10 fitness tips for individuals 40 and up. These are to give you some direction on your path to moving better. You know which ones apply to you more than others. Above all the most important thing to understand is that spending your days sitting around will not help you move better. Empower yourself!

1. Understand your body and health condition 
Before starting to exercise it is important to kick the tires. Talk to your doctor to get cleared for exercise. Also, ask him or her to review your medications. Talk to your doctor about how to address your chronic conditions (i.e. diabetes) and how exercise and what type of exercise is best for you.

2. Start of with activities you enjoy

Start with what you like doing.  At the end of the day, the most valuable exercise that anybody does is the exercise that they do on a regular basis.  Build that habit.  If you enjoy going for walks, hiking, swimming etc. – start with that.

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3. Take things slow

Build upon what you are already doing after you establish a foundation.  It has been a couple of months and you are in a good rhythm walking once a week.  Now it is time to build upon this.  Add another day or two.  Don’t immediately increase the mileage each day or whatever you are doing.  Wait until this is getting easier to add another layer – add more mileage, time or increase the pace.

4. You can always exercise to your needs

Ask qualified professionals for advice. You want to move better on your own. That is understandable. However, you may need some advice to steer you in the right direction. Things like proper form when in the gym or even when jogging can help you avoid the risk of injury and improve your progress. Make sure that whomever you speak with has experience with your age group and is giving you personalized attention. Even if you don’t live in an area where you have access to such people reach out the AARP or Council on Aging branch that can help connect you with someone.

5. Don’t forget your meals are important too 

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Be mindful of what you are eating.  Between chronic conditions and long bouts of inactivity a poor diet does not do you any favors either.  Be attentive to what you should not eat that can affect any conditions that you have.  Consult a qualified professional about things like how much protein you should be eating or what is best to avoid with your chronic condition.  Also – stay hydrated!!

6. Make exercising your life work

Train for life.  Work on things like balance, rotational exercises or leg strength.  You want to be able to move better in your everyday life at the least.  Being able to be independent, get up, pick things up off the ground or climb stairs is important.  On that note using some form of weight or resistance is helpful.  This weight could be in the form of a dumbbell or a resistance band.

7. Make new friends while exercising

Join a group class. This is a way not only to have an instructor lead you on how to correctly do an exercise but also at a cheaper rate than a personal training session.  Also, being a part of an exercise community can be a fun and supportive environment.  Knowing your fellow class members and keeping each other honest can be a great way to hold each other and yourself accountable.

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8. You can “always” exercise

Remember that what you do when you are not exercising is also important.  If you can take the stairs then skip the elevator.  Park further away from the store so you have to walk.  Pick up gardening or have some sort of outdoor project that you can volunteer at.

9. Your muscles need time to rest and recover

Don’t forget to stretch.  As we age it is important to lengthen the warmup and cool down periods.  Read up on great modified stretching techniques that anyone can do sitting or standing.  A plus to a group class is that the warm up and cool down is already part of the class!

10. Make exercising a pleasant hobby

Exercise has many forms – pick your own!  If a large gym is not your thing, don’t let that stop you from moving.  Look to see what is available in your community that you can join.  Start with something that you enjoy or people that you like to work with!

More by this author

Damien Joyner

Fitness Professional for the diverse 40+ Population!

How to Set a Fitness Goal That Will Last? If You Take Care Of Your Need, Age Wouldn’t Be A Problem To Your Fitness Routine Age Shouldn’t be Your Restriction When It Comes To Exercising

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Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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