Most individuals fear getting old because of the physical changes that go along with old age. When a person enters middle age, the overall health and well being are affected and then most individuals move their focus on ‘staying fit’.
After you cross forty, and come in tune with middle age you notice changes such as loss of muscle mass, decrease in energy, graying of hair, loss of skin elasticity etc. It has been noticed that most people turn their attention to their physical bodies after they have reached 40.
Exercise is a vital component to any fitness plan. Middle aged individual wish to get back their stamina and health and in pursuit of the complete fitness take up a new sport or exercise regime. In most instances, the individuals are highly spirited but their muscles and tendons are not.
Dr Ashish Contractor Head of Preventive Cardiology and Rehabilitation in Asian Heart Institute says,”Individuals who start exercising after a longer duration and set unrealistic goals feel tired. It is suggested that you start slowly and do not quickly move over to strenuous activity. Once you have gained the momentum you can slowly move to higher intensity work outs.”
It is very important to start a fitness regime at forty in the right way:
It is very imperative that you consult your doctor before taking up a sport or any rigorous activity. You should discuss your complete exercise plans and get a complete over-look done by your doctor to avoid later trouble. You can take his advice regarding exercises which may or may not be proper for you. If you are suffering from any ailment, you may opt to undergo light to moderate exercises.
Dr. Ashish Contractor says, “You need to check with the doctor for cardiac and basic profiles before starting any intensive regime.”
Always begin your exercise slowly and make it fun and not overly strenuous. In order to change your lifestyle from sedentary to physically active, it is important it have a workable plan. You may be very enthusiastic but it is important to start gradually so that you finish your exercise with a sense of achievement, and give yourself the motivation to continue.
Dr Ashish Contractor suggests, “You can start by walking, for 20 -30 minutes for 3-4 times a week and then gradually increase your pace into jogging or running mode”. If you wish to take up a sport like badminton or tennis you can start by practicing the swings and movements for the games before you actually start playing.
When our body is at rest, our muscles are cold and stiff. Cold muscles do not absorb shock or impact and they are more susceptible to injury. A low impact exercise such as warm up is the best way to start any strenuous activity.
- Warm up prepares your muscles for stretching.
- They also prepare your heart for an increase in activity and prevent a rapid increase in blood pressure.
- Warm up increases the supply of oxygen and nutrients to your muscles and prevents you from getting out of breath too easily.
Know your limits:
A middle aged individual should always remember that he cannot have the energy, stamina and vigor like a teenager. Passage of time has laid its own limitations and they must be respected. It is very important to know your limits and adhere to them. Observe the impact of the exercise on your body and proceed only favorable.
Do not brave injury. Look out for symptoms and stop when you feel tired or if you feel you have hurt yourself. If you feel tired, or experience a sharp shooting pain, swollen joints or pain persisting for more than a day or two. It is advised that you visit the doctor immediately.
Stretch at the end of the routine:
Stretching at the end of the exercise routine is generally overlooked. However, it is important to remember that stretching at the end of your routine gives muscle the time to relax and cool down sufficiently. It is important to bear in mind that you should stretch after the sport and not before the game.
