Workouts for Everyone A Wirral Mums Guide on Workouts for All Ages
Workouts for Everyone – A Wirral Mums Guide INTRODUCTION What is Exercise? Today, we seem to be a nation of sedentary people. For as much as we go to work and chauffeur our kids here and there, when we return home, we don’t do very much. New technology allows us to conduct much of our business from the comfort of our own home. I can use my laptop and the Internet to pay bills, shop for new clothes, conduct business, communicate with friends around the world, and play some games to pass the time. My behind stays firmly planted in a chair. Our bodies were made to move. The muscles need to be stretched and challenged in order to grow and change. If not, they suffer from atrophy. As the body ages, we lose about a pound of muscle a year when we hit the forty mark. Just think: you could be losing one of your best assets without a fight. Exercise is good for everyone. Physical activity can benefit each of us at any age. From infancy to old age, movement is important to a healthy body and a healthy mind. Yes, I mentioned the mind. The mind-body connection is real. Have you ever watched the reality show, “The Biggest Loser”? One of the benefits of losing weight that most of the contestants mention is feeling better about themselves. But, you don’t have to watch the show to know what I’m talking about. Obesity is an epidemic in this country.
We are a fat nation that is killing themselves slowly with the combination of unhealthy foods and a sedentary lifestyle. If asked, we’d all say that there was something about our bodies that we were not pleased with. If you are overweight, that dissatisfaction grows and with it comes a loss of confidence and self-esteem. Exercise releases chemicals called endorphins. We’ve all heard about endorphins. They are like a “feel good” bonus to all the sweating and heavy breathing. They change our minds and make us feel a little better. One thing about feeling good is that we don’t want the feeling to end. To keep it up, the exercise must continue. So, having said all that, what is exercise? It is the way that we keep our bodies moving. Exercise improves our thought process by delivering more oxygen to the brain. There are all types of exercise that we can do to keep in shape, lose weight, and increase health. We use the word “exercise” to denote an organized physical activity. When someone says that they exercised in the morning, they mean that they set aside time to perform a routine. It could be done using equipment or just using your body as the instrument. Physical activity refers to all types of exercise and other activities that get the body moving. I can work in my garden for an hour and reap the health benefits. I did not exercise in the sense that I did a routine at a predetermined
time. But, I did get my muscles and my body moving. I worked up a sweat and burned calories. There was physical exertion and my body will benefit. So, sometimes the two terms are used interchangeably. It is a minor difference, but it is important to note. Physical activity doesn’t have to be done in a gym facility to change your body and change your life. The Benefits of Exercise Exercise not only makes you look good but it also makes you feel good. The outside is what everyone else sees, but the important work is going on inside the body. You get a glimpse of a person’s health by examining the outside of their bodies, but the inside tells the real story. You’d be amazed at who was really healthy and who was not. Being thin is not synonymous with being healthy. The number one benefit of physical activity is weight loss. I name this one first because obesity brings about a lot of physiological changes in the body that are not good. An overweight and obese individual is at greater risk for heart disease, stroke, heart attack, diabetes mellitus, high blood pressure, high cholesterol, and joint pain. When obesity is no longer a factor through regular exercise, these other conditions that may have developed are lessened or disappear altogether. So, all of the major benefits that we can think of are tied to obesity in some way. Losing weight through exercise makes a big difference in a person’s life.
They may not realize it but they are preventing premature death from disease by lowering their body weight. Exercise has psychological benefits. We previously talked about the mindbody connection. On a daily basis, our bodies go through many changes. Depending on the nature of your job, stress could be a big factor. Stress can cause the body to change the way that it works. Stress really can kill if the condition continues and worsens over time. Not only stress on the job, but stress in the home can affect the body. Exercise works to alleviate that stress and the chronic problems it causes. More oxygen to the brain means a clearer head when it comes to creating solutions to problems. You are better able to deal with the situation at hand. Exercise has been known to reduce or get rid of depressive feelings. If your depression is tied to an inability to cope with life or the way that you look, exercise will change the way you look as the program continues. When we feel good, it gives us hope in other areas of our lives. It always seemed funny when women would say that if their hair didn’t look good that they didn’t feel good. It is about perception on many levels. How we perceive ourselves is the defining factor in how we see all areas of our lives. Exercise strengthens all parts of our bodies. We can see what it does for our muscles but it also builds stronger bone and joints. Research has been done on bone strength and exercise in senior adults. High impact exercises actually strengthen bone. This lowers the risk of osteoporosis as we age and
keep seniors moving. Bone density is important to the overall strength of the bone. Types of Exercise There are two types or categories of exercise: aerobic and anaerobic. Each has its benefits but a combination of both is needed for total health of the body. Let’s start with aerobic activity. Everyone knows what aerobic activity is all about. The term has been used to describe a certain type of exercise routine. If you are attending an aerobics class most people imagine that you will be jumping around and performing dance routines to music. By the end of the class you will be soaking wet and panting like a dog. This is the basis of aerobic activity but it is not the only type that exists. Aerobic simply implies the use of oxygen. More oxygen is taken into the body and delivered to the cells so they can perform their job of keeping your body functioning in tiptop shape. Aerobic activity helps the heart and lungs to work better. The lungs receive the oxygen and transport it to the cells via the blood. The heart pumps blood throughout the body and drops off the byproduct carbon dioxide to the lungs where it is exhaled out of the body. Regular aerobic exercise keeps our bodies functioning in peak condition. Our muscles need more oxygen when we exercise and aerobic exercise provides that oxygen. At first, our heart rate will soar because our bodies aren’t used
to the increased activity. As we continue to exercise, our heart rate and blood pressure will lower during activity. We will also experience less fatigue. The fatigue is due to the build-up of lactic acid in the muscles. Once we learn to breathe properly during exercise, more oxygen will be delivered to the muscle cells and less lactic acid will be produced. We’ll be able to exercise longer. Aerobic activity lowers our total cholesterol and raises the level of good cholesterol in the blood. Good cholesterol removes plaque from our arteries so that deposits don’t build up and narrow the opening that blood has to flow through. Now we come to anaerobic exercise. These exercises are done “without oxygen.” You are of course still breathing, but anaerobic exercises are designed to build up muscle. The movements work directly on the muscle fibres to elongate and shorten them, all the while building up more muscle. Growing more muscle means less of a deficit when muscle tissue is lost as we age. For the overall health of the body, muscle burns more calories than fat. Aerobic exercise burns stored fat after a certain point is reached. Anaerobic exercises keep the muscle working even when you are sleeping at night. Imagine your body becomes a fat burning powerhouse 24/7. Anaerobic exercise is also referred to as strength training or weight lifting. Many women don’t like the term “weight lifting” because it brings to mind muscle-bound men with arms and legs the size of tree trunks. Strength training is meant to burn fat and increase muscle growth. How much that
muscle grows depends on the repetitions of the exercises and the amount of weight used. In this Wirral Mums Guide you will learn about exercise and how it is helpful at all stages of life. Everyone can benefit from exercise. And, best of all, exercise is cumulative. This means that a little bit several times a day adds up. If you can only work in thirty minutes a day in ten minute increments you are still providing health benefits to your body. We will examine exercise at various stages of life and offer suggestions for what types of exercises you can perform. The stages we will look at include: * Infants * Toddlers * Youth (ages five to twelve) * Teens * Adults * Seniors
EXERCISES FOR ALL AGES Infants Who needs to exercise? Everyone needs to move their bodies. This includes the very young. It is never too early to start. Infants are so cute. They cry a
lot since they can’t talk but to look into their little faces puts joy in the hearts of their parents. Infants are not immune to the need for movement. I have seen babies that were more than a few pounds overweight for their age. People think that their little rolls of extra fat padding are adorable but they could also mask a problem that is, excuse the pun, in its infancy. There’s no better time to teach them the importance of exercise than when they are still young enough to form a good habit. An infant does not eat solid food so they basically utilize all the nourishment that they ingest to keep their bodies functioning. A breastfed baby has even less of a fat content in the milk that they are eating. This is why they are hungry more often than a baby that is given the same amount of formula to drink. Up until the age that they are able to eat baby cereal, an infant will pretty much maintain a healthy wait notwithstanding any other health issues. When solid food is introduced, this is the time to be careful about overdoing it. Babies do not walk so movement on their own is limited. Eating more food than they need will put extra weight on their bodies that will continue to build until they are able to become independently mobile. To keep your baby adorably plump but not overweight, carefully monitor how much they eat when they start solid foods. And, begin to exercise with them. You may be wondering what type of exercise a baby can do. It is not how
much that is important at this point but how often you take them through the motions. Babies have very little motor control in the beginning so you will have to control their movements for them. This is done with a few simple exercises. Have you heard about baby massage? It is a technique that parents can use to aid in getting a baby to go to sleep at night. Babies that are learning a regular pattern of sleep can get cranky at the beginning. Baby massage is used to relax their muscles and calm them. This massage can also be an exercise for the muscles of the infant’s body. You can use your bare hand or baby oil scented with aloe or lavender. The massage starts on the front of the body and then progresses to the back. Rub his forehead and face in a circular motion. Move to his chest, arms, stomach, legs, and so forth. The massage will keep his muscles relaxed. A massage is good for stretching those muscles gently. During playtime, move the legs and arms up and down and gently in a circle to give baby full range of motion. This is not extensive exercise but it is good for the body. Babies sleep so much when they are that young. While they are awake, keep them as alert as possible.
Toddlers As a child grows, they gain more control of their motor skills. When a child has reached the age of eighteen months, they will probably be walking. The
movements will be wobbly and they will fall a lot but that is all a part of learning. Babies also learn to crawl before they walk. When they are tired of trying to walk, they will get back on the ground and crawl around to reach what they want. Toddlers are feisty people. They want to explore their world. Toddlers also have teeth and they are able to eat small bits of food without assistance. A mouthful of teeth seem to appear overnight and they want to eat everything that you are eating. This is another time when children are at risk for the beginnings of obesity. We feed them from the table but everything that we eat is not good for them. Introducing some foods too soon can cause food allergies. Besides that, a child is learning what they like to eat so introducing fruits and vegetables now is an excellent way to teach healthy nutrition. While they are moving and learning about themselves the last thing that they need is extra weight on those tiny legs. If you’ve ever been around a toddler you know that they can be exhausting. They love to move and run and play. Take the time to encourage that movement by organizing it into some sort of exercise routine. Try exercising in the park. A park has swings, slides, and jungle gyms. Most playground toys these days are made of hard durable plastic that is kid friendly. Playing is exercise and it hits all of the major muscle groups. When kids crawl through those jungle gym tubes they pull themselves with their arms. This strengthens the bicep
and triceps muscles of the upper arm. Climbing up the stairs or down a ladder uses the large muscle groups of the legs. Those quadriceps muscles get a good workout. You don’t have to go to the playground to have exercise fun. In the living room, practice basic calisthenics with your toddler. You can use the game of Simon Sez. Simon might say to reach high above your head. This is a stretching movement to get them ready for more vigorous work. Show them how to jump, hop, skip, and roll. Pop in their favourite tunes and turn it into a dance. Exercising with toddlers is not hard to do. They already love to move and you can join in as well for some muscle-moving fun.
Youth (Ages five to twelve) Once kids reach school age, they learn to make friends and socialize with others. A new concept is introduced into their lives. They find themselves surrounded by people who are not immediate family and they spend the day with them. All schools have some sort of physical education program that gives students time to move. Another thing that schools do is offer lunch. When your child was at home, the foods they ate were controlled by you. Now, they are eating a new variety of things. Many schools also offer breakfast. It becomes more important to watch what they eat.
Youth are also learning about themselves and becoming more aware of their bodies. In the latter years of this period, kids start puberty and the body will start to deposit fat in places where it was not before. Hanging out with friends, they are likely to snack and eat sweet treats if they are offered. Technology can make your child lazy. Computer games and the Internet keep them glued to the chair or the couch instead of outside playing. A lot of mindless snacking occurs when they turn into couch potatoes. Encourage your child from school age to continue to stay active. This activity can be in the form of organized sports or family activities. Kids learn to ride bikes and scooters in their youth. Riding a bike is excellent exercise and it gets you places faster than walking. What about roller skating or skateboarding? Me and my sisters were doing all of those things when we were in primary school. The key to activity here is family involvement. On a Saturday, everyone can go to the park and ride bikes or walk a nature trail. Hiking trails offer adventure for the entire family. Kids will think it’s cool just to get new boots and gear. Set up game time and do some things together. Hang a basketball hoop and shoot some balls in the driveway. Start a pickup game while dinner is on the stove. Simple games like hopscotch, kickball, and tennis get the blood pumping and the muscles working. The constant starting and stopping
movements of tennis and basketball keep the heart rate up so that the body burns fat for fuel. If your child wants to play a sport after school or on a school team, encourage them to take part. The participation will teach teamwork and how to discipline their body through physical activity.
Teens Teenagers are some of the most complicated individuals. They love you one minute and hate you the next. It is never a dull moment if you have one in your home. Besides, teenagers struggle with a lot of issues not the least of which is self-esteem. Teens are at a great risk for depression, eating disorders, and suicide. Throw raging hormones in the mix and you could have trouble. With all the changes in their bodies and their minds, that is all the more reason to stay active. A healthy body leads to a clear head and better decision making processes. And teenagers need all the help they can get in that department. If your teenager wants to lose a few pounds or just get healthy, here are some exercise options for you. Everyone is not into organized sports. The competition can create another area of stress that they don’t want to deal with. That is no problem. For those teens that thrive on competition,
organized sports provide the needed exercise and mental challenges that a body needs. For others, there are more choices. Teens are just like adults when it comes to hating the “idea� of exercise. So, let’s take that idea out of their head. Start with the basics. Take a walk every day after dinner. Make a few laps around your neighbourhood. Get the upper body involved in the workout. Pass a ball from person to person every once in a while. The person with the ball is in charge of the conversation. Spend time riding bikes or roller skating on the weekends. They can go with you or their friends. Each weekend, choose a different activity. Some families love to camp and hike. Park your car at the entrance to nature park (if you live near one) and hike in to a camping spot. All that walking and climbing builds strong arm and leg muscles. I like to take classes. Some of the best ones are kickboxing, salsa, belly dancing, and hip-hop. Join with your teenager and have a ball. Attending a class three times a week will improve their cardiovascular health and strengthen muscle groups. Dancing is good for developing a strong core. Kickboxing builds muscle through controlled kicks and punches. It is a good sweat and more fun than getting on the treadmill. Adults If obesity begins at an early age, it settles down here. From bad eating habits, stress, and a sedentary lifestyle, adults all over the country are obese.
Many risk factors that come from obesity have increased medical treatment. High blood pressure and high cholesterol are no longer exclusively health issues that affect older adults. Younger adults who are overweight are experiencing these conditions as well. How do we combat it? We have to get moving. As an adult, our bodies are going through changes as we age. If we don’t take care of ourselves now, osteoporosis, muscle loss, and disease are waiting down the road for us. Adults need a combination of aerobic exercise and strength training for weight control and disease prevention. The good thing about exercise is that there are so many kinds to choose from. You can start with one and move up as your fitness level progresses. The best overall exercise is walking. Start by walking a couple of miles. Walk at a pace where you sweat but can still talk. As you get used to it, carry weights to increase the resistance on your body. Instead of joining a gym, you can purchase and build a library of exercise tapes to workout in your own home. Choose a combination of high and low impact workouts. Low impact is excellent for beginners. If you come out too fast, you are more likely to give up on the program. Start with walking or bicycling. Move up to aerobic kickboxing, step aerobics, Pilates, dance routines, and yoga. People who would rather be outdoors can participate in group sports, swim, play tennis, and a host of other things that are fun and don’t feel like exercise.
Strength training will increase the amount of calories that you burn and help you lose weight. Using machines teaches proper technique for each exercise. Don’t worry about lifting a lot of weight. Do more repetitions instead. Be sure to hit all major muscle groups at least once or twice. When the weight gets so light that you are losing form, increase the poundage.
Seniors People are living longer. What is their secret? It is not just a better diet, but also more movement. They hold senior Olympic tournaments and thousands compete. People are defying time and taking care of their bodies to look and feel younger. That is the secret. As we age, certain changes take place in our bodies but we can hold those off by keeping our body in tiptop shape. The best thing for senior adults is to keep the body moving. Older adults often experience circulatory issues and breathing issues. Any exercise that a senior adult participates in should get their heart rate up and involve their entire body. It is okay if you can’t jump all over the floor. Start at your own pace and work up to a higher level of intensity. When you walk, swing your arms to involve the upper body. If jogging or running is hard on the knees, take up organized sports. The high impact of tennis or basketball will build stronger bones and joints. Over time, jogging may not be as jarring as it once was.
Seniors have to strength train as well. The level of repetitions is more important than using a higher weight. Start with light poundage like three or five pounds and perform a total body workout twice a week. Using free weights encourages a greater range of motion than machines. The exercises don’t have to be anything elaborate. Try bicep and triceps curls, leg curls, leg lifts, and shoulder exercise. Push-ups work the chest area and crunches strengthen the core muscle groups.
CONCLUSION How will you go about getting into better shape? No matter what your age group, exercise provides benefits that will carry you through the rest of your life. Just thirty minutes a day of moderate intensity exercise can make a difference in your life. Do that three or four times a week and the change to your life will be amazing. While you are sticking to that exercise routine and getting stronger, don’t forget the food. Exercise in combination with healthier food choices equals a total program for fat loss and increased health. Many people have eliminated many medications that they were taking before they learned to control their diet. It is amazing how the human body can bounce back when it is given the right fuel for optimum function. So, grab your child, spouse, parent, and grandparents and start to get active. Lean on each other for support to stick to the plan that will keep you healthy for life.