October is Breast Cancer Awareness Month. This is a great time to focus on health and wellness. An important part of staying “cancer free” is maintaining a healthy weight and exercising regularly. If you are overweight, inactive and post-menopausal, your risk for breast cancer increases. Whether you are 25 or 75, there is a fitness plan that is right for you to promote a healthy lifestyle.
As women, many of us dread aging. But regular exercise can help make you feel and look a lot younger than you really are. There are many benefits to exercise at any age. For example, exercising regularly can help you manage your weight. Regular exercise can raise your metabolic rate. An increased metabolism means your body will get more efficient at burning calories. Overall, you’ll burn more calories all the time, even when you’re not working out.
It’s never too late to commit to a regular fitness program. The challenge is tailoring your exercise to the limitation and challenges of your current age. You’ve probably heard the standard disclaimer “consult with your doctor before starting an exercise program.” That’s good advice under any circumstances. This is especially true if you’ve been inactive for a while. Also, if you have or suspect a heart condition, high blood pressure, diabetes or any other serious ailment, a stress test conducted by your doctor is in order.
The next step is to gauge your current fitness level. These are all important areas worth taking some time to evaluate:
* What is your cardiovascular fitness level right now?
* Have you done any strength training on a consistent basis?
* How about stretching, Yoga or Pilates?
Below are three categories and some of the major considerations of any new exercise program:
Up to 35 years old
Two fitness components often neglected during these years are form and flexibility. Practicing good form in any sport – whether it be tennis, swimming, running, etc. – will help you stay injury-free later in life. Devoting time to stretching, yoga or Pilate will also help. Avoid overtraining by always building rest into your exercise program.
35-50 years old
Strength training should be a part of your fitness goals. Perform 30 minutes of resistance training at least three times per week. This is vital for women in order to help prevent osteoporosis and osteoarthritis.
50 and up
Even if you haven’t exercised in a long time, you have every reason to start now. The real key is slow and gradual progress. Begin any new activity with its lowest rung. For example, instead of running, start walking first. Instead of lap swimming, take a water aerobics class first. If you’re unsure about how to start an exercise program, consult with a qualified personal trainer.
No matter what your age, commit to fitness and you will increase the quality – and quantity – of your life. For more information, please contact Kim Miles, County Extension Agent – FCS at 325-646-0386.