Keep Active - Get Movin' at 50 Plus
By: Source: AARP.org Date Posted: 2003-06-19 12:36:00-04:00
With all the demands on our time, many of us feel hard-pressed to squeeze in exercise on a regular basis. In fact, a lack of time is the single most common reason people give for putting off fitness. The good news is, you don't need to go to a gym or even make extra time to begin getting fit. Even the busiest day offers numerous opportunities to work in physical activities.
As discussed in the previous sessions, your fitness activities should address four areas: endurance, strength, flexibility and balance. As you take every opportunity you can throughout your day to be active, try to include activities that work to improve each of the four.
Finding Time for Fitness
Whether you've already made physical activity a regular part of your day or are brand new to fitness, this printable calendar can help you keep track of your daily progress.
Any Time Will Do
When it comes to making time for fitness, any time will do. Whether you squeeze in a quick walk during your lunch hour or do a few stretching exercises during the nightly news, you're on your way to meeting the recommended fitness goal: at least 30 minutes of activity, at least five times a week.
Energize Your Chores—Inside and Out
At home, vacuum with gusto and mop to music. It's a win-win situation--you work your heart and other muscles and get clean floors. At the office, skip voice mail or e-mail and hand deliver messages. Brainstorm with colleagues while walking the hallway.
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National Institute on Aging
Everyday chores can provide a needed workout.
It's easy to energize outdoor chores as well. Raking provides a great stretching workout for the arms, back and shoulders, while digging is good exercise for the legs. And brisk mowing counts as an endurance activity. Even washing the car can be transformed from a routine chore into a fitness activity that combines balance and stretching exercises.
Go The Distance
When you go to a mall, park far from the store you plan to visit and walk there. Turn shopping into an aerobic activity. Keep walking for 10 minutes straight and you've already accumulated one-third of your daily fitness goal! At work, make a point of taking the stairs instead of the elevator, even for just a few floors.
Make Static Time Active Time
- Grab your hand weights and do some arm repetitions while talking on the phone. If you don ' t own weights, use cans or jars from the pantry.
- Balance on one foot, then the other, while waiting for the elevator.
- Stretch your muscles and do sit-ups, push-ups or other exercises while watching the news.
Be Prepared
You never know when you'll have the opportunity to exercise. Keep shoes and clothes at work or in your car trunk so you'll be ready to take advantage of a few unexpected free minutes.
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