Physical Activity for Baby Boomers

Is there any difference between physical activity for baby boomers and exercise over 50? People often use the word exercise instead of physical activity which leads to confusion. Every day you read and hear on TV: "You need to exercise to reduce your weight, to stay fit, to prevent heart problem, etc."

You don’t need to exercise to stay fit or to keep your heart healthy but you need to get regular physical activity which is a much larger notion.

You need physical activity not only because you want a smaller waistline to be able to fit in those cute jeans you bought last summer but because it will help reducing the stress in your life.

To be physically active does not mean that you need to exercise or go to the gym every day. In fact the most fit and active people I have met in my life have never set foot inside a gym.

If you go to the gym and you hate it- you can forget about losing weight. You should go to the gym only if this makes you feel better. If you have to deprive yourself from sleep in order to exercise or your body aches or you feel constantly tired- you need to reconsider your plan and get medical advice.

Besides I would not recommend strenuous exercise without first consulting with your physician. You may have high blood pressure or other conditions that you are not aware of and the gym is probably not your solution.

Physical activity for baby boomers should be gentle on the joints and the heart. Exercise in the gym can be harmful because it is easy to overdo it. Sometimes people use the wrong fitness equipment or the wrong groups of muscles eager to get rid of the fat. If you like riding a bicycle or want to discover the fun and fitness of bicycle riding you may be surprised (as I was) that there are some "boomer friendly" bicycles and tricycles. Who knew it. It may be the only boomer cycling web site that speaks from a boomer's perspective.

The biggest benefits of physical activity for baby boomers are:

1. You are going to feel better about yourself

2. You are conditionning your heart

3. Toning your body

4. Strengthening your bones

5. Your waistline will shrink after awhile (but not because you were on a low-carb or fat-free diet).

6. You will reduce your overall stress level (take the free Stress Level Test to see where you stand).

As a result you are going to reduce the risk for heart disease, high blood pressure, type 2 diabetes, metabolic syndrome, kidney disease, and prostate cancer.

If you do not go to the gym on a regular base(or at all) what are your options to stay physically active?

Keep in mind that every step and every movement count.

Walk

Walk the dog; Walk to the store (park the car far from the entrance); Walk in the park or during your lunch brack; Walk around the house. Take the stairs instead of the elevator.

Here is an easy walking program for boomers with chronic conditions, overweight or who just started taking care of themselves:

Start with level 1 2 x 10 min 4-5 days 2 weeks

If tolerated well- proceed to

level 2

2 x 15 min 4-5 days 2 weeks

Feeling like you can do more? Proceed to

level 3

2 x 20 min 4-5 days 2 weeks

Keep up the pace!

Remember: every step counts in your favor but you need to do it every day. Is that a lot to ask?

If walking is your kind of physical activity you have to walk at least 30 min every day!

Attention Baby Boomers:

Warm up before any kind of physical activity:

Improve the flexibility of your joints with stretching (5-10 minutes) and reduce the chances of getting injured. Yes- you can get injured even when walking!

Streching is a great way to prepare the body for aerobic activities such as walking or swimming.

You can use yoga pilates at home. They are actually great for spine and joints rehabilitation.

Household Chores

Even household chores can save the day.

Things like doing laundry or mopping can count up to 250 calories an hour.

Do manually anything in the kitchen or around the house; Chop veggies by hand instead of using a food processor; Use a broom and dustpan instead of vacuum cleaner; Wash dishes by hand rather than put them in the dishwasher.

It all adds up.

Oh, and don't forget to:

Wash the windows; Mow the lawn; Paint the garage; Tend to the garden – may need some weeding, planting, watering, pruning.

If you don't like the sofa sitting next to the wall- move it. And in case you need new tiles in the bathroom- you know what to do, right?

Dance

Actually when was the last time you danced?

Create your own home gym.

Copyright Dr. Nelly Stoyanova

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Author's bio: Dr. Nelly Stoyanova is a physician, medical researcher and health behavior expert. She studies the effects of stress on heart disease, type 2 diabetes and sleep. Her website: Belly Fat, Stress and Baby Boomers (http://www.stress-fat-heart-solutions-for-boomers.com) evaluates sources of stress for people over 50 and provides great tips to balance your day-to-day stress and stay healthy. Turn your life around and benefit from her expertise. For individual guidance sessions or to schedule a public speaking event use the Contact page or email at drnstoyanova@gmail.com

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