ASK SATIN WELLNESS?
Dear Satin Wellness, I just turned 55 and although I have been working out on and off for years (more off), I’m curious what makes a really good workout program? N.F., Concord, MA
Dear N.F., First of all, congratulations on the milestone of reaching your mid-fifties – your health becomes even more important than ever.
There are four key pillars to an effective exercise program, especially if you are over 50.
Pillar #1 - Strength training is resistance exercise that builds muscle and bone strength. As you age strength is a critical factor for leading an active life and being able to do the things you want. Whether you use resistance tubes, free weights or even detergent bottles they all do the same thing which is to build muscle and bone strength. You need strong muscles and bones to help you move better and as we age they begin to weaken, strength training has been proven to help replenish them.
Pillar #2 - Flexibility is stretching that helps to open the joint spaces between your bones. Better separation between your bones helps offset many common ailments of aging including arthritis, lower back pain, shoulder, and neck pain. Whether you stand on your feet all day at work, sit at a desk for hours, or find yourself in any prolonged position for extended period, flexibility exercises offer an easy way to help relax muscles after a long day.
Pillar #3 – Cardiovascular (“cardio”) exercise is continuous movement that helps your circulatory system bring oxygen and nutrients to your brain, muscles and bones. Common examples of cardio are walking, biking, swimming and the many pieces of exercise equipment available today. Cardio needs to be done for more than 10 minutes at a time to have an impact on your circulatory system.
Pillar #4 – Balance and coordination are an often missed but very important component of a comprehensive exercise program. Many research studies have shown a direct correlation between better balance and a lessening of lower back, hip, knee and ankle injuries, especially as we age. The better your balance, the lower your risk of falling. There are simple ways to build in balance exercises into your day, for example brushing your teeth each morning standing on one foot works great.
Whether you want to walk up stairs comfortably, hit a golf ball further, move easier or get down on the floor to play with grandchildren and be able to get up again; your goals for fitness are personal. If you are just starting a workout routine, start slowly so you feel no discomfort, don’t just focus on one area of your body, be consistent (at least 3 times per week) and develop a goal that’s meaningful to you. As you step into your fifties and beyond - take it slow, include all four pillars and most of all remember to have fun!
As with any exercise program, please consult your doctor before you begin to make sure you are ready to begin.
Steve Satin, Exercise Physiologist, is the founder and owner of Satin Wellness an in-home personal training company since 1991. Have a fitness question? Send it to ssatin@satinwellness.com. For more information, visit www.satinwellness.com or call 978-369-3492.
