Exercise is a word that makes many older folks shudder. Ā Retirement doesn’t mean sitting in a rocking chair in front of the TV for the rest of your life. Ā Exercise is important to maintain your health during retirement.
Improving your health doesn’t have to include an arduous workout routine. Ā You don’t have to have special clothes. Ā You don’t have to have a gym membership where you exercise and sweat your retirement away.
Simply put, to remain (or get) healthy, you must increase your physical activity. Ā This can be done gradually with a goal to change your behavior not wear yourself out.
Burning just 200 to 300 calories a day through moderate exercise will decrease your risk of heart disease, stroke, diabetes and even some cancers. Ā You’ll increase your fitness which will lead to greater enjoyment of life.
Activities for Health
Some of the easiest way to increase activity is often over looked.
- Increase the number of steps you take each day. Ā That alone will go a long way toward burning calories and exercising muscles. Ā Buying a pedometer will help you track your steps, but it is not necessary.
Most people over the age of 50 with a sedentary job or life style get between 2000 and 4000 steps a day. Ā Increasing this is easy. Ā Every time you go to a store or a restaurant, park away from the front door and walk instead of driving around until you find a spot in the “rock star parking” area.
- Stand instead of sit. Ā Standing burns more calories than sitting. Ā When you talk on the phone, get out of your seat and walk around. Ā Use even more calories by walking around while you talk.
- Move around. Ā Even slow walking burns twice as many calories as sitting..
- Do household chores. Ā Catch up on your gardening. Ā Do minor repairs. Ā Repaint a wall. Hang decorative wallpaper on a feature wall in your bedroom. Ā Rearrange the furniture. Organize a closet. Ā The list is endless of small activities that can burn calories each day.
Keep on Track
The problem with making a determination to get more exercise is that it is too easy to fall into old habits, again. Ā Long established behavior is difficult to overcome, especially if that behavior is avoiding anything strenuous.
- Set goals. Ā Aim low at first. Ā For example, aim at 5 minutes of walking. Ā When that goal is achieved, then increase it to 6 minutes. Once you reach your goal, you will be inspired to continue on to the next goal.
- Monitor your progress. Ā Recording your physical activities in a diary can help you develop momentum for reaching your goals. Ā Keep the entries short so keeping the diary doesn’t become a chore. Just record an activity and make note of when you achieve your goal for that day.
Safety First.Ā The suggestions listed here should be safe for anyone. Ā Just do a little bit more of what you would normally do. Ā I am not a doctor and I am not giving medical advice. Ā Check with your doctor before starting any kind of exercise program to make sure you can safely do it, especially if you have a history or heart problems, osteoporosis or other physical difficulty that could interfere with your activity.
Important: Ā If you experience worrisome symptoms while exercising, like tightness in your chest, chest pain, a sudden sharp pain in a joint or muscle, or extreme difficulty breathing while exercising contact your doctor immediately.
Photo byĀ Thomas HafenethĀ onĀ Unsplash
Karen Writes More Than Karen Crochets 