Advertising
Advertising

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.

Advertising

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.

Advertising

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 

Advertising

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.

Advertising

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

Trending in Health

1 The Leading Causes of Prenatal Depression and How to Manage it Best 2 10 Benefits of Sleeping Naked You Probably Didn’t Know 3 What Causes Brain Fog? (7 Things You Can Do to Prevent and Stop It) 4 13 Brain Healthy Foods That Keep Your Brain Sharp Naturally 5 The Truth Behind Keto Weight Loss: Does This Diet Plan Actually Work?

Read Next

Advertising
Advertising

Last Updated on October 30, 2018

How To Be Successful In Life? 13 Tips From The Most Successful People

How To Be Successful In Life? 13 Tips From The Most Successful People

What is success to you? How to be successful in life?

To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

What follows is a list of thirteen of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these 13 tips are essential:

1.Think big.

    From Michelangelo Buonarroti, Great Renaissance Artist:

    “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

    There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

    Imagine then, if he decided not to work as an artist.

    Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

    Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
    Instead be ambitious.

    2.Find what you love to do and do it.

      From Oprah Winfrey, Media Mogul:

      “You know you are on the road to success if you would do your job and not be paid for it.”

      This is a good quote to remember and think about when you’re at work.

      Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

      If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

      Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

      Not sure what your passion is yet? You should learn about this Motivation Engine first.

      Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

      3. Learn how to balance life.

      Advertising

        From Phil Knight, CEO of Nike Inc.:

        “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

        All too often, people think that to be successful, they need to make the object of their success their life.

        If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

        However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

        If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

        In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

        To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

        4. Do not be afraid of failure.

          From Henry Ford, Founder of Ford Motors:

          “Failure is simply the opportunity to begin again, this time more intelligently.”

          There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

          Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

          His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

          He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

          Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

          Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

          5. Have an unwavering resolution to succeed.

            From Colonel Sanders, Founder of KFC:

            “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

            This, in many ways relates to the above quote about learning from your failures.

            It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

            If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

            Advertising

            Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

            6. Be a person of action.

              From Leonardo da Vinci, Renaissance Genius:

              “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

              Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

              Think about it, picture someone like William Shakespeare:

              When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renissance era Italy, we think of Michaelangelo and Leonardo Da Vinci.

              Or think about the present day:

              Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

              You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

              All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

              Applying this to you?

              Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

              7. Avoid conflicts.

                From Theodore Roosevelt, 26th President of America: “

                The most important single ingredient in the formula of success is knowing how to get along with people.”

                The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                People liked them. They wanted them to do well.

                This is key to good leadership.

                It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                As such, help people and they may help you; and be good to people, and they my be good to you.

                Advertising

                8. Don’t be afraid of introducing new ideas.

                  From Mark Twain, Famed Author:

                  “A person with a new idea is a crank until the idea succeeds.”

                  It is an unfortunate truth that those with the boldest ideas are often disregarded.

                  Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                  If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                  9. Believe in your capacity to succeed.

                    From Walter Disney, Founder of Walt Disney Company:

                    “If you can dream it, you can do it.”

                    Success has to be something you can imagine yourself achieving.

                    It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                    Keep dreaming!

                    10. Always maintain a positive mental attitude.

                      From Thomas Jefferson, 3rd President of America:

                      “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                      Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                      Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                      If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                      However with the wrong mindset of doubt, you’ll be much easier to stop.

                      11. Don’t let discouragement stop you from pressing on.

                        From Abraham Lincoln, 16th President of America:

                        “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                        It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                        Advertising

                        When surrounded by doubts, giving up can actually seem like a good idea.

                        Don’t pay attention to the doubts. If you are discouraged, ignore it.

                        If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                        Take a look at these 5 Ways to Stop Self Doubt in its Tracks.

                        12. Be willing to work hard.

                          From JC Penny, Founder of JC Penney Inc.:

                          “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                          You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                          Whichever way you frame it, they say one thing:

                          True success comes from work.

                          You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                          Check out this article and you’ll understand Why Hard Work Beats Talent.

                          13. Be brave enough to follow your intuition.

                            From Steve Jobs, Co-founder of Apple Inc.:

                            “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                            In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                            If you strongly believe and desire something, the chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                            It’s like how your body can detect danger even when things seem safe.

                            Ultimately then, you need to trust your own instincts.

                            Final thoughts

                            What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                            Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this:

                            How to Start Over and Reboot Your Life When It Seems Too Late

                            More Recommended Lifehack Experts in Success

                            • Mandie Holgate — Successful life coach in the UK, helping businesses and individuals achieve greatness
                            • David Carpenter — Lifelong entrepreneur and business owner helping others to realize the American Dream of business ownership
                            • Ray Zinn — An inventor, entrepreneur, bestselling author and the longest serving CEO in Silicon Valley

                            Featured photo credit: Ryan Wong via unsplash.com

                            Read Next