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Physical activity is not only fun but also has a positive effect on health. Especially as we get older. I could go as far as to say that physical exercise is the single proven way to future-proof your body for many decades to come.
Because exercise strengthens the muscles and promotes coordination, the risk of falls and accidents later in life decreases dramatically. As long as we keep ourselves active we are less likely to need a high level of care further down the track. Therefore, we can enjoy our well-deserved golden years for much longer. Sport can also strengthen our immune system against various bugs and viruses and protect the blood vessels against disease.
As mentioned, sport and regular exercise - if carried out properly - can help to prevent many health problems. Other positive aspects of doing physical exercise are greater resistance to stress, more restful sleep, and the opportunity to make new social contacts. Listed below are some outdoor exercise ideas for people over 40. Incorporating these can help you achieve an adequate amount of physical activity.
Why outdoor exercise? Problem with traditional, gym-based types of training is that because of the current pandemic many people are very hesitant to exercise indoors if it means sharing space with strangers. So here are a few solutions to get your heart rate up while staying safe and avoiding crowded gyms and recreation centres.
Hiking/walking or cycling. A great cardio option especially if losing weight is one of your main goals. When you carry out low intensity but long duration physical activities such as walking your body really starts to break down those fat stores to use them as energy. If you're just starting out and struggling with your fitness levels walking poles offer support and relieve pressure on the joints when going for brisk walks. The support makes you feel safer and allows you to walk longer distances. In addition, a cycling is great particularly for someone who needs to strengthen their knees and thighs.
Just keep in mind cardio exercise alone is not enough to take care of all of your body's exercise needs. You need strengthening exercises too.
HIIT Workout. In addition to the gym, a local park or playground is a great place to do high-intensity interval training (HIIT). It is possible to achieve effective results with just a 10-minute workout (not including a warm-up and cool-down). Tabata-style exercises are recommended here. For example, squats, jump jacks, push-ups, running on the spot, and mountain climbers, performed frantically for 20 seconds, followed by 10 seconds of rest.
Agility Drills. Aging causes your coordination and reaction time to slow down gradually. Research has found that as people age, their ability to coordinate multi-joint movements decreases. Through the coordinated actions of your eyes, ears, and joints, your sensory organs help keep you in equilibrium. Using agility drills, like side shuffles and skips, prepares the body to rapidly move its centre of gravity over a changing base of support by combining dynamic balance and vertical core training.
Group Training. People over 40 can also join an outdoor fitness group and thus cultivate social contacts together with like-minded people in addition to sporting activities. We have seen it over and over again that people push themselves a little harder and get a better result when encouraged by others. That's why at Growing Younger we place a big emphasis on group classes.
Benefits Of Outdoor Fitness. Training outdoors is not only great for your health but may help to improve mood and minimise the risk of cross-contamination during the pandemic times. Mentioned below are some key benefits associated with outdoor training:
Conclusion. Outdoor fitness not only makes grown-ups fit, helps them lose excess weight, boosts confidence but may even save time. Instead of having to drive to a gym facility, outdoor fitness can take place anywhere, even right on your door step and regardless of opening times. Regular exercise helps people over 40 get adequate oxygen, which improves concentration. Various movements strengthen the body and ensures that the musculoskeletal system remains more flexible. Gently and gradually conditioning muscles helps to prevent age-related muscle loss which often results in significant disability later in life if ignored.