Beginning an exercise routine is often the hardest step of doing it. Lori Bowden, our Fitness and Exercise expert, shares some of her secrets for getting out there and getting started.
Wellness Advisor: How much do I need to exercise?
Lori Bowden: It is never too late to get started on an exercise routine. Ultimately it is best to exercise at least 30 minutes each day. You can gradually work up to this though, and eventually increase to an hour per day.
WA: Is aerobic activity as important as strength training?
Bowden: Aerobic activity and strength training are equally important. Aerobic activity, such a running or anything which raises your heart rate, is important to keep your heart and lungs healthy, and to reduce your risk of heart attack, stroke, high blood pressure, and developing diabetes. Aerobic activity will also strengthen your muscles and bones, which will help circulate your blood and nourish your skin and organs. Strength training is also important so that you can keep a higher metabolism and don’t lose too much muscle over the years. Many seniors lose muscle as they age, and it is important for them to stay strong to maintain independence and prevent injuries.
WA: I’m pretty sedentary right now. What are your tips for getting started exercising?
Bowden: Follow a gradual, realistic plan. Choose exercises you enjoy. Work up to 30 minutes a day, three times per week. Eventually you want to go up to one hour a day. Listen to music or a book on tape on a walkman if you find yourself getting bored.
WA: How often do I need to exercise?
Bowden: Three to four times per week is the lowest amount of recommended exercise, however, daily exercise is best. 30 minutes is great, but an hour is ideal. You can even do this by doing two separate workouts, such as a 30 minute walk in the morning, and a 30 minute walk at night.
WA: What are other benefits of exercise I may not know of?
Bowden: Exercise improves your mental outlook. It increases serotonin, endorphins, and reduces stress. Exercise can help our bodies to deal with both mental and physical stress. This helps keep our heart strong, less prone to heart attacks and stroke and helps control high blood pressure. Exercise can also help reduce headaches, depression, anxiety and trouble thinking clearly. As well, weight bearing exercise and weight training helps fight bone loss and osteoporosis, makes your bones stronger and denser, improves posture, balance, muscle tone, and manages weight! At times of stress, we tend to eat improperly: exercise can help you stick to a good eating plan, burn more calories, curb hunger, crave healthy foods, and feel better about yourself.
