When I was 14 years old, I often
went to Annie's house. She was my cousin, 21 years old and married. They
congregated at Adventist Church, so they had the periodical "Health and
Home" Adventist magazines which I love to read. I do not become an
Adventist myself, but I admire their commitment to health and avoidance of
luxury foods and worldly pleasures.
From the magazines, I found that
Adventists eat a certain vegetarian diet. The Adventist allows all food to be
eaten including milk and egg, but avoid animal flesh. Their health
recommendations are based on the biblical principles which emphasize on
self-control. Physical exercises are highly recommended as well. I was so
influenced by the articles, so afterwards I usually avoid meaty and fatty food
which the magazine says contain bad cholesterol.
That's why since a teenager, I was
so conscious about health. I became a boy scout and physical exercise like
jogging was my routine. I loved cycling too and several times I took a 15 to 20
km through uphill routes with my friends. This way I had built my calf muscles.
I joined swimming club too for 2 years. I did all this at my teen years.
When I passed my 40, then 50 and
right now I am 59, I feel so healthy, with low cholesterol and no illness like
diabetes etc. I am seldom sick, it only once in 2 or 3 years that I catch cold.
My belly is not too fat either. But inevitably aging is approaching me too. I
begin to find that my balance is reduced due to aging. However, most of my
concerns are that I start losing my muscles, and feel a flab on my chest.
I am sure now that I have to
exercise to get my muscles back. People say that one will go downhill beginning
at his or her 60. Not quite like that. Fitness and wellness experts say
confidently that with appropriate exercises, one at 60s and above is still
"going up" in health; at least one can maintain wellness until one or
two decades to come. At the other side, without exercise, it is a fact that
people at 60s and above is inflicted with the fastest rate of aging which they
do not even realize, but accept it as natural process. But the process is not
unstoppable either.
People at 60, even 70 can still
exercise to form their muscles. If we exercise consistently and properly, we
can prevent the aging process significantly. We can prevent, slow down or even
stop the process. Fitness trainers have
been consistently searching methods that fit different kinds of trainees. With
some new invented methods of body exercise, you can even reverse the aging
process! So that with proper exercise your body is physically 10 years younger
than your real chronological age.
It is up to you, to believe the myth
that our body is deteriorating naturally, or to resist it and do something
which is to exercise properly and to gain your muscle, fitness and wellness
back.
5 Tips to enhance your physical exercises:
1. Eat well: Consume enough calories
on high nutrient on complete and proportional food components, i.e.
carbohydrate, nuts, fat, minerals and vitamins from fruit and vegetables.
Reasonable amount of fat and thus the cholesterol is needed to produce vital
hormone like testosterone which is important to build your muscles. Fat, when
consumed moderately, will not make you thick. Actually, cholesterol is used to
produce the steroid hormones like cortical, which regulates blood-sugar levels
and defending the body against infection.
2. Drink well: Drink 8 to 10 glasses
of fresh water each day. It also depends on how much sweat you produce by
moving or exercising. If you drink less than the amount of water which flow out
of your body, you will experience dehydration, or lack of enough water in your
body. Sufficient water in your body is essential for your health, and essential
too for your body exercises.
3. Sleep well: Fewer hours of sleep
can cause bad mood and less motivation to exercise. So, enough sleep is
important for body endurance during fitness exercise. Conversely, appropriate
exercise also helps to make deep and healthy sleep. "Exercise, sleep and
nutrition form the triangle of health, and all are related," said Dr.
Phyllis Zee, professor of neurology from University in Chicago. If we fulfill
our need for a good balance of exercise, sleep and nutrition intake, then we
will be healthy, and our life will be more vibrant.
4. Divide exercises time length into
small portions: Do not do a day exercises in one long, extensive session.
Instead, break it up into 2 or 3 parts. Do not add extra exercise more than the
portion allocated to you. Overly exercise is not necessary because it can make
you too tired and is harmful to your health. Too much aerobic exercise for
instance, can lead to abnormal heart-beat and fibrosis in heart muscles.
5. Make Variation: Instead of doing
the same kind of exercise every day, combine weight exercise with other sports
like swimming, jogging and bicycling. This way you can avoid boring and make
the exercises more fun and enjoyable.
Do not wait too long. You can practise right away by
joining a fitness class of your choice. You can also do exercise with your
partner under a guide of a fitness instructor, or exercise book. For instance
you can consider exercising here with Steve and Becky Holman. They have a
proven method of fitness exercise for everyone but has put emphasis that take care of seniors
at 40 to 60 specific needs in mind.