Cardio exercises for all-around good health

Cardio exercises for all-around good health

Fitness fundamentals
Cardiovascular exercise is important to heart health and weight loss. According to the Centers for Disease Control and Prevention, the health benefits of physical activity for older adults are certain. Moderate activity has been shown to reduce the risk of dying from heart disease and stroke; reduce the symptoms of depression and anxiety; and help with managing diseases like Diabetes and Hypertension.

One of the most important steps in starting an exercise program is choosing realistic activities that you enjoy - or can at least tolerate. The exercises you think you should do based on what others tell you may not be the best fit. Sticking to activities you like makes it much easier to follow your regimen - especially during those "off days."

Warming Up
Another important step in starting an exercise program is to warm up and start off slowly. Working too hard too soon can cause injuries and even strain your heart or other vital organs. If you're out of shape, check with your health care provider to ensure you're healthy enough for physical activity. Then ease into exercising with low-impact activities like walking or biking. They don't require a gym membership or special equipment and can be done almost anywhere.

Listen to what your body says and be careful not to overexert yourself.

Warm up with 5-10 minutes of stretching and light exercises. This is the best way to gradually increase heart rate and avoid unnecessary injuries. Some examples of warm-up stretches/exercises are as follows:

• Toe touches
• Arm circles
• Hip rotations
• Side bends
• Windmills
• Dips
• Jumping jacks.

Starting to Exercise
After you've warmed up, ease into your chosen exercise without setting a time limit. Listen to what your body says and be careful not to overexert yourself. At first, it may only be a few minutes of non-stop activity; for others it may be 10-20 minutes. It is best to start off exercising just two to three days per week, with one full day of rest in between. The American College of Sports Medicine and American Heart Association recommend that healthy adults under age 65 do moderately intense cardio 30 minutes a day, five days a week. As an alternate, they recommend vigorously intense cardio for 20 minutes a day, 3 days a week combined with eight to 10 strength-training exercises, twice a week (12 repetitions of each). Adults over 65 should create an exercise plan with their health care provider.

Getting in the Routine
Developing an effective exercise routine can take knowledge and experience. Focus on what you like and what delivers results - your routine will come together with time. Some suggestions for cardio exercises are power (speed) walking, swimming, cycling, jogging, low-impact aerobics and racquetball. Participating in at least three activities can prevent your routine from growing too monotonous. Here are a few additional tips to help you stay on track:

• Increase your exercise time by a few minutes each week until you can go continuously for at least 30 minutes.
• Don't think about distance, pace or speed. Focus on being consistent and building stamina over time.
• End each session with a "cool down" period. This could involve stretching the muscle groups you've just worked.

Please note that 60 to 90 minutes of physical activity may be necessary to lose weight or maintain weight loss. The 30-minute recommendation is for the average adult to maintain health and reduce the risk for chronic disease.

Warm up with 5-10 minutes of stretching and light exercises.

Thanks
 
French Montreville
fmontreville@yahoo.com
1-617-487-4340
http://www.myempoweringteam.ws/
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