We have an aging population in the US and because of that it’s vitally important that we take the time each day to stay in shape. As we get older it’s so easy to slack off. That means it’s even more important to stay in shape when we are older than in our 20’s or 30’s. When we are young we can get away with more and still look great, but latter in life staying in shape means putting in the effort.
Here is a simple routine for people in their 50’s, 60’s, and older for staying in shape and feeling healthy and vital.
Weight Training – As we get older we lose muscle mass so it’s vitally important to workout with weights. Our muscles are not going to stay in shape by themselves. We have to get up and work with weights to keep from losing muscle mass. First of all using some relatively light weights and then adding more weight. Doing a chest press, biceps flex, strengthening our triceps, upper and lower legs work, and crunches for abdominal work can make all the difference in the world when it comes to feeling and looking great. There are lots of gyms around and they are very inexpensive… even as low as $10 a month, and that’s about the same cost as two cups of coffee, and some cities even have free gyms. And having one or two sessions with a good trainer is important… after that it’s all about working out on a regular basis. Perhaps going to the gym just 3 days a week… that’s all that’s needed.
Walking – The simple act of walking is one of the healthiest exercises anyone can do. And walking 5 miles a day has so many health benefits, and walking outside is also important to get us out in nature so we reap the benefits of walking on grass, soil, and listening to the sounds of nature all around. But if that’s not possible then walking in a mall will also work where it’s nice and cool. With all the mega malls around some even open early so seniors can go walking first thing in the morning. And as we get older we tend to become more sedentary and that’s not good. Walking is great for the back, legs, cardiovascular system, and boost up our immune system… and we also feel happier and less emotional when we walk. And those who walk very seldom have depression… walking is great for the mind. So walking 5 miles a day is a wonderful way to stay healthy. Start out walking a few blocks and work up to 1 mile and then add another mile, and soon 5 miles will seem like nothing… and walking is free, it doesn’t cost a dime. And walking is a great way to lose weight.
Yoga – Yoga is very important because as we get older we start to become stiff and lose flexibility. And that also translates into less flexibility in our mind. Yoga keeps a person young… and there are many yoga studios all over the country which give classes for seniors. Just putting in 20 minutes in the morning doing some simple yoga like the sunrise salutation, the sphinx, forward bends, down dog, forward thrust, crane position for balance, the bridge, the plow, spinal twist, triangle pose, and head stand will change life forever. After taking a yoga class and getting down a regular routine it’s all about practice, and practice can be done at home. And some cities also offer free yoga classes for seniors so check with your recreation center.
QiGong – Taking the time to do a little QiGong is powerful. QiGong in a martial arts that moves vital energy into the body and creates health. There are a lot of different types of QiGong on the market and hundreds of free videos to watch on Youtube. And there are also free QiGong classes that people give around the country. Take a class and learn what you need to learn and then practice at home… the practice of QiGong is the most important aspect of the process.
Meditation – If we have a great body but have so much stress going on that we are a wreak that’s not good. Learning to meditate is very important. We now know from the study of epigenics that mediation we can turn off bad genes, and turn on good genes and thus change our genetic makeup. Meditation is one of the few things that actually helps with stress. Taking a short meditation class and learning the basics takes no time at all. Then it’s all about practice, taking the time everyday to sit and meditate and find that place of pure bliss and peace. It’s amazing what a little meditation will do for healing the body and mind.
Customize this routine to fit your exact needs. We all have different needs and that means we all need something slightly different… but movement in general is important.
Personally I get up at 5AM and from 5AM to 9AM that’s my time for my workout, walk, do my yoga and qigong, and meditate. After 9AM the world can have me, but the mornings are for my mind, body, and spirit.
Give it a try, we only have this life right now that we can work with, so lets make life as healthy and vital as possible… and that means putting in the time.
Dr. Paul Haider – Master Herbalist
Feel Free to Share – This information is meant to get you started… so you can do more research on your own… dig a little deeper and find what works for you. This article is for educational purposes only, I strongly recommend that you seek advice from your own GP, private doctor, or medical specialist for any ailment, illness, or medical condition.. this article not meant to be a scientific analysis in any way, shape, or form.
Dr. Paul Haider – Master Herbalist and Spiritual Teacher for over 25 years, helping people to recover and feel healthy. You can also find Dr. Haider on FB under Dr. Paul Haider, Healing Herbs, and at www.paulhaider.com – feel free to connect with him any time.
Here is a short video bio – http://www.youtube.com/watch?v=rK6Eg-xlX3U
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