When it comes to health and fitness, it’s never too late to get in shape and partake in all of the benefits of physical exercise. A new study published in the journal JAMA Network Open states that increasing physical physical activity later in life can help you reap all of the same benefits in terms of reducing the risk of cancer, cardiovascular disease, and all-around mortailit, as being active from adolescence through adulthood. For both younger and older participants, optimal risk reduction is evident when engaging in a weekly total of 150 minutes of moderate activity. Some examples include gardening, manual housework, or over an hour of vigorous activity, such as running, aerobics, or walking. Read on to learn more about some ways to be and stay active in your 30’s and 40’s. Celebration Orthopaedic & Sports Medicine Institute is a top Orlando orthopedic center. Call Celebration Orthopaedic & Sports Medicine Institute in Celebration, FL today!
Tips To Stay Active From A Orlando Orthopedic Center
It’s important to start low and go slow when it comes to meeting the weekly activity guidelines that are set forth for optimal risk reduction. What this means is that prior to starting any exercise program, older individuals in their 40’s and above are always advised to check with their physician. When they decide to begin an exercise program, upon physician approval, it should include:
- Stretching prior to every workout
- A slow, starting routine that includes aerobic exercise, such as biking or a treadmill, and sensible weight training building up to a 30- to 40-minute workout, five times a week
Getting Into Shape After 40
Getting into shape as you get older comes down to two main goals: mindset and specific exercises. Some tips from experts about easing into fitness over 40 include:
- Moderate aerobic activity for 30 minutes daily (100 steps per minute)
- Anaerobic exercise (muscle strengthening) exercises with all major muscle groups at least three days per week
- Balance exercises at least two days per week
Another key to getting in shape as you get older is to build a motivational platform anchored by the most important relationships in your life, such as your spouse, children, partner, grandchildren, or career. Your interpersonal relationships create the personal “why” when it comes to the effort and sacrifices of living in an optimal manner, as healthy living is a team sport. Another great option is to keep a robust social calendar centered around healthy activities to keep you on track in terms of your health and fitness goals. Oftentimes, the biggest barrier to success is mindset. Research with physically active men over 50 shows that the biggest success factor is an ability to connect the dots between one’s diet and exercise routines with their ambitions in life.
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It’s never too late to start reaping the benefits that come with being active. It’s important to make diet and exercise a lifestyle that incorporates your relationships and social activities. Celebration Orthopaedic & Sports Medicine Institute is a top Orlando orthopedic center. Call Celebration Orthopaedic & Sports Medicine Institute in Celebration, FL for an appointment today!