The Right Exercises, Routines, and Training Settings

Living a Healthy Lifestyle

Weight training is an important key to living a full and healthy life from childhood to older age. All things being equal, we lose muscle mass as we age due to the gradual loss of efficiency in the process of cellular reproduction   Unless you add stimulation to your muscles such as weight training to maintain or to build muscle mass, you’ll lose your current muscle mass. Weight training, alone, can’t provide everything you need to get and stay strong and fit. You need good nutrition, adequate sleep, stress management, and a strong network of good relationships with friends and family for social support.

Pumping up your heart and lungs

Aerobic exercise or cardio training is necessary to keep your heart and lungs healthy and to reduce the risk of diseases such as heart disease, hypertension, and diabetes, as you age. The best form of cardio exercise for most people is walking — it’s cheap and easy, and walking requires little planning

and offers a low risk of injury. Make time for cardio activity on most days of the week — anywhere from 4 days of the week to every day — for at least 30 minutes. Your efforts count

even if you only walk ten minutes at a time, three times a day.

Improving your flexibility

 Stretching is one of the most enjoyable, feel-good exercises that improves your ease of movement and reduces your risk of injury. Stretching to improve flexibility is best at the end of your workout when your muscles are warm.

Balancing options and training your brain

Twenty five percent of Americans who fall and break a hip after the age of 50 die within the first year after their accident. Balance training, while not sexy, can save your life. Like most aspects of fitness, if you don’t practice balance, you lose your ability to maintain your balance and this loss increases the chance of falling. Certain sports, such as skiing, skating, and surfing, also require good balance for effective performance. Adding a few extra balance challenges to your weight training routine is easy and makes all the difference that you need to move with greater confidence and skill. Coordinated moves that require concentration and challenge both the mind and body are also good for maintaining a healthy body and mind. Yoga and Pilates offer many valuable exercises that train these aspects of fitness.