Having a fitness regimen can help you maintain a healthy weight and help improve your overall health. There’s lots of evidence to show that incorporating some movement and exercise into your day can help lower your risk of chronic diseases like heart disease, diabetes, and some cancers. Zachary Lott, MSN, ARNP, AGACNP-BC, and the team at Nexus HealthSpan in Corona del Mar and Lake Forest, California, can help you with exercise planning and provide guidance. Use the online tool or call the office today to schedule an appointment.
You don’t have to be an athlete to reap the benefits of exercise. Incorporating some movement into your day, such as going for a walk with a friend, can help. Physical fitness may:
Regular exercise can benefit anyone at any age, and you can get started right away.
It can be hard to fit exercise into your life. But with some planning and guidance from a healthcare provider, you will find ways to fit in exercise regardless of your schedule. Even starting small, like taking the stairs instead of the elevator, parking the car farther away from your destination, or taking a walk each night after dinner, can help.
If you find you are easily bored during exercise, try listening to a podcast or audiobook while you exercise. If you’ve been doing the same activity, try switching to something new for a while. Exercising with a friend can also help keep you accountable on days when you don’t feel like exercising.
It’s also important to set attainable goals for yourself. For instance, you may want to start with a goal to walk 30 minutes each day. You can keep track of your goals in a journal or a phone-based app, which may keep you motivated to stay on track.
Each individual has different needs when it comes to physical fitness. The goal of Nexus HealthSpan is to advise activities that target prevention of common ailments that plague adults as they age: frailty, loss of balance, lack of flexibility, and a loss of cardiopulmonary reserve or cardio endurance. A combination of resistance training, cardiovascular exercise, and yoga (or a guided mobility routine) seem to accomplish this quite well regardless of age or gender.
Resistance training might be one of the most impactful types of exercise and may improve insulin resistance, help with weight loss, and prevent osteoporosis, in both men and women. Resistance training should be performed at least two days weekly. If you are not experienced in resistance training, the team advises that you seek the expertise of a personal trainer or a physical therapist who can coach you through proper body mechanics so as to prevent injury.
Cardiovascular exercise is often not performed at optimal intensities. An important component of cardiovascular health is known as Zone II cardiovascular exercise. Zone II is most easily described as low-intensity cardiovascular exercise, where you can continue to carry on a conversation. This zone is achieved 3-4 days throughout the week and the duration is dictated by your fitness level. Zone II training is contrasted by high-intensity interval training (HIIT). HIIT should likely be performed only once weekly.
Balance and flexibility are both lost as adults age. A loss of balance can result in a fall which can be detrimental if a hip fracture occurs. A proper exercise regimen can help improve balance and flexibility.