Regardless of age or fitness level, one thing remains the same. We all aspire to live a healthy life that allows us to embrace our best selves. Whether your goal is increased strength, fat loss or improved flexibility (or all three!), it’s important to find a program that you can sustain throughout the seasons of life. The workouts we did in our 20s don’t always look the same as the workouts you’ll do when you, God willing, turn 75. Rather than get lost in the mainstream media shuffle of quick fixes and high-energy, fast-results fitness programs, it’s important to take into account your goals as well as your current fitness level.
Here are 5 of our favorite workouts that can be sustained throughout the seasons of life. With commitment and consistency, you’ll see improvements in your health and fitness level while utilizing routines that are easy on the joints, efficient and effective.
Walking
Never underestimate the benefits of walking. Walking is one of the best ways to improve cardiovascular health and offers the opportunity to get outdoors (which offers countless benefits in itself). Not only does walking get you out of the house or office, all you need is a pair of shoes. It’s an extremely affordable form of exercise that can be done alone or with friends. Without the high impact of running, walking is easy on your joints and works the heart muscle along with the rest of your body. As your heart becomes stronger, it functions more efficiently, decreasing your risk for disease and increasing your energy levels and mood.
Pilates
Named after the late Joseph Pilates, this method of exercise offers a low-impact way to strengthen your body while improving flexibility. Joseph Pilates designed this program as a way to use physical fitness and muscular conditioning to rehabilitate the body. Pilates goes way beyond core strength and being able to touch your toes. The spring based resistance used on a Pilates reformer offers two-directional work, firing up the large muscle groups as well as the smaller, stabilizing muscles. Pilates uses full body exercises to increase body awareness, improve alignment and correct posture.
Strength Training
If strength training makes you think “big and bulky,” think again. Using resistance bands, dumbbells and body weight exercises to does far more than improve your physique. After the age of 35, we typically lose approximately 1/2 to 1 pound of muscle per year. The metabolic activity of muscle is what keeps your body burning calories throughout the day. Strength training is a low impact way to can help you reduce body fat, improve muscle tone and increase your bone density.
Cycling
Craving that sweat-inducing workout that makes your heart beat rapidly and your muscles burn? Running and boot camp routines burn significant calories and can cause so much sweat that even dry shampoo cannot salvage your hair. However, these high impact activities can aggravate your joints and result in injury if not done properly. A better alternative? Cycling. Cycling is an amazing low impact, cardiovascular workout that elevates the heart rate while simultaneously using resistance to strengthen the legs and core. You’re in control of how much resistance you use, how fast you pedal and how hard you work.
Swimming
Swimming is one of the best ways to improve lung capacity and heart health without stressing your body. Whether you’re recovering from an injury, experiencing arthritis or wanting to add variety to your routine, swimming is an option that utilizes nearly every muscle. Swimming is great for reducing stress and increasing energy levels as well.
The benefits from these 5 workout methods are endless. Remember, the most successful program is the one you can attain AND sustain!
