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By Dr. Neli Stoyanova
While it is a no brainer that big waistline and physical activity for baby boomers are related, 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."
But what is physical activity for baby boomers?
Boomers, you don’t need to exercise to stay fit or to keep your heart healthy. You need to get regular physical activity which is a much larger notion.
You need physical activity for baby boomers not only because you want a smaller waistline to be able to fit in those cute jeans you bought last summer but because physical activity for baby boomers 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. Women can find a wealth of information about all kinds of exercise specifically tailored for them.
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.
What are the biggest benefits of physical activity?
The biggest benefits of physical activity for baby boomers are that you are going to feel better about yourself along with conditionning your heart and tone your body.
Your waistline will shrink after awhile not because you were on a low-carb or fat-free diet or were running 5 miles a day, but because you were fighting stress and feeling better about yourself.
As a result of your physical activity you are going to reduce the major health risk that stress and big waistline entail ( heart disease, high blood pressure, type 2 diabetes, metabolic syndrome, kidney and liver disease and prostate cancer).
So, what are your options if you don't go to the gym every day?
STAY ACTIVE THROUGHOUT THE DAY
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 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?
Have fun
DANCE
Actually when was the last time you danced?
Create your own home gym.
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