Baby Boomers FitnessAfter age 50, it's "what kind" and "how often"? I've always been fit and active, enjoying a variety of sports over the years - swimming, skating, biking, downhill skiing (which I still love), and golf. In recent years, I started walking in the early morning, 3 times a week for thirty minutes. Sounds pretty good, doesn't it? You can imagine my surprise when I learned that after age 50, thirty minutes of walking was not enough to stem the tide of decay associated with aging. That is the message from "Younger Next Year" by Chris Crowley and Dr. Henry S. Lodge. It is one of the best books I've read on health and fitness for Baby Boomers."Unless we signal our bodies to keep growing by exercising six days a week - yes, six days - our bodies head downhill after fifty. Exercise provides the signal that jolts our cells into repairing and renewing themselves." From "Younger Next Year" by Crowley and Lodge As a Boomer, how much exercise do you need? From his research, Dr. Lodge recommends that after age 50, you need a routine that consists of:
That's a fitness regime totaling 6 days a week - and a walk around the golf course doesn't count! 
Activities that do qualify as aerobic are speed walking, biking, jogging, using an elliptical machine or stair-climber, rowing, swimming, cross-country skiing, singles tennis, and hiking. Your choice but it's essential that you work out at an aerobic level. You Know It's "Aerobic" When... Aerobic is a steady exercise that gets your heart rate up and keeps it up. Your breathing quickens and you usually start sweating. You can determine whether you are working at an aerobic level by using the "Talk Test" or a heart rate monitor. Take it easy at the beginning If physical exercise hasn't been part of your regular activity, begin slowly. Regardless of your fitness level, always start with a warm-up. Moving at a relaxed pace for 15 to 20 minutes to give your muscles and joints a chance to warm up. A warm-up is essential to avoid injury. Don't skip it. After the warm-up, pick up the pace to get your heart rate up and keep it up. Remember the "Talk Test"? Continue for 45 minutes. If, in the beginning, you find 45 minutes too difficult, go for as long as you can. But don't give up. Start again the next day. Always Cool Down. Once your fitness routine is completed, it is important to let your heart rate come down gradually - spend 5 to 10 minutes at a relaxed pace to cool down. At the same time you're cooling down, drink water to replenish the fluids lost while exercising. 
To make it easier, pick an activity you enjoy. If "enjoy" and "exercise" don't go together for you, start walking. It's easy, you can walk anywhere and no special equipment is needed, just a good pair of walking shoes. If it will help you stay motivated and committed, work out with a friend. Don't Forget! Check with your doctor before beginning any new fitness regime. Your doctor may have information on what activities are best for you and what to avoid. Does It Seem Daunting? It may seem daunting and a little overwhelming to get started, especially if regular exercise is new to you. But there is too much at stake not to take it seriously and commit. Next step? Complete the Fitness Review to get started and stay committed to your fitness routine. Being fit and active is just one part of the vision for your life. For on-going support, subscribe to the monthly newsletter "Active and Alive!". As a bonus you will receive my free e-course "Simple Self-Care Strategies". Return from Boomers Fitness to Boomers-Active and Alive! |
