Time constraints are frequently named as one of the most common barriers to regular exercise, according to the Centers for Disease Control and Prevention. As you get older, your range of responsibilities often expands to include career, family, home, spiritual and social obligations. With a sink full of dishes to do, kids who need help with homework, and a spouse pleading for some quality time with you, it can be difficult to find the motivation for exercise. At the beginning of the week, set aside five 30-minute time slots for exercise. Unless something completely unexpected and emergent pops up, stick to your schedule.
Distance and cost are two major variables involved in a gym membership. Whether you truly can’t afford the membership or simply prefer to divert that money elsewhere, you can still find ways to work out for free -- and you won’t even need to leave your home. Walking at nearby parks or around your neighborhood is a simple and effective workout plan. During inclement weather, borrow exercise videos from your local library and work out in your living room. If all else fails, take advantage of commercial breaks to do lunges, squats, push-ups, crunches, triceps dips and jumping jacks.
If you’ve lost flexibility or mobility with age, certain exercises can be uncomfortable or even quite painful on your muscles, bones and joints. Furthermore, these physical changes can make you quite fearful of getting injured during physical activity. Learning how to properly warm up and cool down can help prevent pain and injury. Begin and end your workout by slowly walking for a few minutes. Gently stretch your muscles after each walk.
Choosing an exercise that’s appropriate for your age, health and fitness level is also crucial for preventing pain and injury. Even if you’ve spent your adolescent and early adult life running marathons and lifting weights in the gym, those exercises might be inappropriate for you in middle and late adulthood. Choose activities that involve minimal physical stress, such as walking, swimming, bicycling or yoga.
For some people, simply finding the motivation to exercise can be a difficult task. Allowing bad habits to develop tends to be far easier than breaking those bad habits -- and when you haven’t exercised in months or years, making the effort to start anew can seem overwhelming. Ask your friends and family members for support; this will help you stay accountable to your goals. Also, finding a workout buddy or joining an exercise class at the gym can help keep you motivated. Set small, easy-to-reach goals for yourself when you first begin. Once you accomplish a goal, reward yourself in some small way and then set a new goal.
