You may be putting off that over 40 exercise program because you are nervous. You worry that you could get hurt doing aerobics or jogging. Maybe you have been to the gym, but were intimidated by all of the other people who were in far better shape than you. Perhaps you find strenuous activity too uncomfortable. If you let these things intimidate you, you are risking your health and life. However, there are easier steps you can take that will get you started on the path to fitness.
One of the easiest and most effective exercises is walking. Your goal for this kind of exercise should be to elevate your heartbeat for 30 minutes. No matter how far or fast you walk, keep it up for at least 30 minutes. Each week, try to walk a little bit further in the same amount of time. Each week, you will get stronger and faster until you are ready to start a light jog.
Bicycling is a great alternative to walking because it is lower impact and you can do it with others. You do not need to spend a lot on a bike, just find one that is comfortable for you. You can also use a stationary bike, but may be more motivated by the changing scenery of a bicycle. Many are using recumbent cross training machines which are like a cycling machine but also train your upper body.
If you do not think you are ready for a bike ride or a jog, do not be discouraged. You should start at your comfort level. If you do, you will be decreasing the likelihood of failure or injury. Starting slowly with simple exercises can help you prepare for more intensity down the road.
You can even sit at your desk or on a couch and still continue your exercises. Leg lifts, especially with the added resistance of ankle weights, build muscle and prepare you for greater activity. Two or five pound weights can be used to perform curls, which strengthens your upper body. These kinds of activity will help prepare you for more intensity like a brisk walk or light aerobics.
Local pools often offer water aerobics or other fitness over 40 related classes. These workouts are easy on your joints and very quickly prepare your body for greater activity. Water resistance makes the most basic movements twice as effective. You can also use foam dumbbells and aqua belts for even greater resistance.
Pedometers are a great way to track your activity level and increase your fitness over 40. After wearing a pedometer for a week, you will be able to see when you are most sedentary and improve. For example, if you are often inactive at work, then try to avoid the elevator, park a few more spaces away from the door, and talk a walk around the corner at lunch.
There is no reason for you to be nervous. Whether you go for a walk, hop on a bike, or simply workout on your couch, it can be really easy to begin an over 40 exercise program. Do not let your worry keep you from having a longer, healthier life.
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