Get Stronger Now! Wellness Is Too Good To Waste!
Wellness programs, regimens designed to promote good health before we get sick, are more popular now than ever before. Most people know that exercise is good; but most people do not realize that a regular physical activity program is an accepted treatment of high blood pressure and heart disease, high cholesterol, diabetes, heart disease, and obesity. Regular exercise can make one look and feel younger and healthier; exercise can also save a lot of money! When a person spends time several days a week to maintain health, that person is much less likely to spend money on doctors and hospitals curing the problems arising from bad health. Health, Looks, and Better Attitude too; how can a person say no?
Easy you say, exercise is boring, people laugh at my poor physique and make fun of me, I don’t know how to do all (any?) of the routines, I like my TV programs, “Fat people are happy people!” In fact there are no excuses. Exercise programs are available for all ages and the facilities and their training personnel are available in almost every neighborhood in the country. It is possible to arrange exercise programs for groups of like-minded people (especially seniors) so that exercising can be a social occasion as well as a health occasion. Contrary to popular opinion, people do NOT laugh at other people trying to maintain a health lifestyle. Most often, envy is the operable emotion. And the long-term results of these programs can provoke a lot of envy.
Starting An Exercise Program
Most gyms and exercise centers have trainers and therapists who can guide the average person into the right exercise program or routine. However, most seniors should consult their doctor for advice. Your regular physician will be able to:
- Evaluate your current physical condition to determine the appropriate exercise routines without over exercising
- Suggest specific exercises which address your personal goals or needs
- Develop a time table for results
The right exercises and diet are necessary to achieve wellness goals. Equally, an objective timetable helps prevent “burnout” when overly optimistic expectations are frustrated by the reality of the time it takes to get into shape.
If you attend a fitness club, have a personal trainer show you the exercise machines that will help you achieve your fitness goals. Make a point to ask how each machine functions and what your limits should be. The trainer will be able to set up a program aimed at your personal goals but which will not be so taxing as to cause injury. The trainer will also guide you in increasing the weight or resistance levels of the equipment as you meet interim goals in your wellness program.
When involved in “strength training” ensure that all parts of your body strength are included in your program. Core muscles, the back and abdominal muscles, must be developed as well as arm and leg strength. Core muscles help stabilize the spine and pelvis; improved core strength will help improve posture and prevent many types of common injuries. The trainer will help determine when goals are reached and when to increase the target for each exercise in the wellness program.
Many fitness clubs have schedules for exercise/ fitness classes. Some of these classes may offer yoga or “pilates” exercises, which improve core strength and flexibility. Clubs, which have pools, may offer classes in water aerobics, low resistance programs that are great for seniors and particularly beneficial for people who do not choose to use weights for whatever reason.
Many churches, synagogues, community colleges, and senior centers offer wellness activities. The YMCA and recreational parks offer swimming, walking, and dancing opportunities as well. Many companies, recognizing that well improves performance on the job and reduces absenteeism, provide club memberships and other exercise program opportunities. Personal programs can include bowling, dancing, fishing, walking, or gardening as an alternate to “structured exercise.” Regular activity is effective although it may not give all the benefits of aerobic activity or resistance training. Even thirty minutes every day is sufficient to generate significant wellness results.
What to Look For After You Begin Your Exercise Program?
The initial phase of your wellness program will result in some soreness for the first few weeks as muscles, which haven’t been exercised in a while, are suddenly being used. Shortly into the program the degree of soreness will lessen and the positive results of the program will kick in. Mobility will improve, attitude will turn more positive, and self-reliance will be easier to achieve. Excessive soreness is the result of over exercise and can result in real injuries. Set your program realistically and stick to the program to achieve your “healthy rewards.”
Remember to stay hydrated during exercise; drink plenty of water to replace body fluids. You should contact your physician is you experience any of the following symptoms:
- Chest pain
- Irregular, rapid, or fluttery heart beat
- Severe shortness of breath
- Ongoing, unplanned weight loss
- Infections (especially if accompanied by fever) which can cause rapid heart beat and dehydration
- Blood Clotting
- Hernia symptoms which can be painful
Any of these symptoms can signal a problem, which must be corrected by your physician. Exercise is not only healthy for you but may also give you the warning signs you need to recognize, identify, and correct conditions which may be critical to your long-term well being.
Whether you re in your teens or rapidly descending the hill, exercise is a very important aspect of healthy everyday living. The benefits of feeling better, looking younger, and living a longer, healthier and more independent life can result from a wellness program that can be fit into any daily schedule. Social activity can be combined with your wellness program; you don’t have to exercise alone. All aspects of everyday life can be improved through a well-designed wellness program. Consider joining a fitness facility real soon!