ageing actively

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tonic | Summer 2011 | 61 Ageing Actively R  EGULAR EXERCISE  becomes increasingly more important for both our minds and bodies the older we get, and if you're thinking about how to begin a fitness routine, good for you! No matter what your age, health, or fitness level is, you will benefit from moving more. Here are some helpful tips to get you started (make sure you get the green light from your GP before you start any physical programs): First, be sure to include warm-ups, flexibility, cardio, resistance, balance exercises, and cool- downs into your program. Miles Nadal JCC Active 55+ Coordinator and Personal Trainer Colin Blayney recommends starting with large muscle groups (i.e. legs, chest, and back). These muscle will give you the most bang for your buck, so try using the leg press, chest press and seated row.  “In my experience, the single biggest determinant of a person’s success with their exercise program is consistency. The people who exercise twice a week, every week, for months and then years, often achieve their personal goals. Those with inconsistent exercise habits are far less likely to achieve their goals,” says Blayney. > The Importance of Getting and Staying Fit Later In Life by Teri Nitsopoulos

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The following article was written by Teri Nitsopoulos for the summer 2011 edition of Tonic Toronto Magazine. Teri is the General Manager of Prosserman JCC Fitness & Health in Toronto. She has been a successful fitness professional for over 20 years with a diverse background in sales, marketing, personal training and group exercise. Miles Nadal JCC Active55+ Coordinator and Personal Trainer Colin Blayney is also quoted in the article.

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Page 1: Ageing Actively

tonic | Summer 2011 | 61

Ageing Actively

R EGULAR EXERCISE  becomes increasingly more important for both our minds and bodies the older we get, and if you're thinking about how to begin a fi tness routine, good for you!

No matter what your age, health, or fi tness level is, you will benefi t from moving more. Here are some helpful tips to get you started (make sure you get the green light from your GP before you start any physical programs):

First, be sure to include warm-ups, fl exibility, cardio, resistance, balance exercises, and cool-

downs into your program. Miles Nadal JCC Active 55+ Coordinator and Personal Trainer Colin Blayney recommends starting with large muscle groups (i.e. legs, chest, and back). These muscle will give you the most bang for your buck, so try using the leg press, chest press and seated row.

 “In my experience, the single biggest determinant of a person’s success with their exercise program is consistency. The people who exercise twice a week, every week, for months and then years, often achieve their personal goals. Those with inconsistent exercise habits are far less likely to achieve their goals,” says Blayney. >

The Importance of Getting and Staying Fit Later In Life

by Teri Nitsopoulos

Page 2: Ageing Actively

62 | Summer 2011 | tonic

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WalkingWalking is a perfect way to start exercising. It requires no special equipment (aside from a pair of comfortable walking shoes) and can be done anywhere.

Senior Sports or Fitness ClassesThese help to keep motivation alive while also providing a source of fun, stress relief, and a place to meet friends.

Water Aerobics and Water SportsWorking out in the water is wonderful for seniors because water helps to reduce stresses and strains on the body’s joints.

YogaThis combines a series of poses combined with a a focus on breathing. Moving through the poses works on strength,

flexibility, and balance, and yoga can be adapted to any fitness and experience level.

Tai Chi and Qi GongThese are martial arts-inspired systems of movement that increase balance and strength. Classes for seniors are often available at your local community center. 

Keep it Simple and Start Slowly“If you haven’t been active in a while, it can be harmful to go all-out. Instead, build up your exercise program little by little. Try spacing workouts in ten-minute increments twice a day or try just one class each week. Prevent crash-and-burn fatigue by warming up, cooling down, and keeping water handy,” recommends Elv Freda from Prosserman JCC Fitness & Health. 

Food and YouIn conjunction with regular activity, eating and sleeping at the same times each day will help to increase your energy level and will also improve your activity progress. Another important

part to do is to make sure you eat breakfast every day, don’t skip meals, and avoid over-processed foods. Stick to fresh vegetables, fruit, whole grains, calcium rich foods, and lean forms of protein and meat.

Page 3: Ageing Actively

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Teri Nitsopoulos is the General Manager of Prosserman JCC Fitness & Health in Toronto. She has been a successful fi tness professional for over 20 years with a diverse background in sales, marketing, personal training and group exercise. 

Buddy UpFind a buddy to exercise with you and keep you motivated. Whether it’s a friend who will walk around your neighbourhood or a personal trainer in a gym, working with someone makes

it more likely that you’ll do the walk or workout.

HydrationWater is the true fountain of youth. Be sure to drink plenty of water throughout the day and avoid sugary drinks.

S-T-R-E-T-C-HOur level of fl exibility is a huge determinant to how comfortable we feel in our own bodies. People should do a few minutes of light stretching every day. Tight muscles can lead to postural issues, mobility problems, and can eventually lead to instability and an increased risk of falling.

Safety FirstWear proper shoes for foot comfort and support. If you have arthritis, diabetes, or orthopedic problems, you can still be active with the help of appropriate shoes and if it hurts, don’t do it! Remember to wear hats, sunscreen and avoid exercising in hot, humid weather. Wear brightly coloured clothing to be visible on the roads. When the weather brings slippery conditions, walk

indoors to prevent falling. Also, pedometers are a great tool for tracking your distance and keeping you motivated.

Train Your BrainExercise is good for the brain. Exercise benefi ts regular brain functions and can help keep the brain active, which can prevent memory loss, cognitive decline, and dementia. Exercise may even help slow the progression of brain disorders such as Alzheimer’s disease.

Leading an active lifestyle into your golden years helps you look and feel younger, so get moving!

tonic | Summer 2011 | 63