Exercise After 40Exercise After 40

So, You Want to Get FitSo, You Want to Get Fit

In This PresentationIn This Presentation

Picturing yourself Picturing yourself healthy for a long time healthy for a long time

Shaping up your plan Shaping up your plan to shape up to shape up

Finding your finest Finding your finest hour to get fithour to get fit

We’re busy, but…We’re busy, but… One thing all of us can agree on about life in our forties One thing all of us can agree on about life in our forties

and beyond is this: and beyond is this: We're busy.We're busy. Careers are in full Careers are in full bloom, the kids are more involved than ever with school bloom, the kids are more involved than ever with school and extracurricular activities, and we are always finding and extracurricular activities, and we are always finding some new project to volunteer our time for. some new project to volunteer our time for.

Something has to give. In your schedule, the first task Something has to give. In your schedule, the first task you eliminate to save time is your plan to exercise. Once you eliminate to save time is your plan to exercise. Once you cross off exercise from your to-do list, you're left you cross off exercise from your to-do list, you're left with three choices: with three choices:

1.1. Play the martyr and pretend you don't really need to exercise. Play the martyr and pretend you don't really need to exercise. 2.2. Figure there's always tomorrow and that you'll get around to Figure there's always tomorrow and that you'll get around to

exercising next week, next month, or next year. exercising next week, next month, or next year. 3.3. Try again to find ways to include much-needed exercise time in Try again to find ways to include much-needed exercise time in

your over-scheduled life.your over-scheduled life.

You You cancan feel as fit as a fiddle -- like feel as fit as a fiddle -- like you did 20 years ago. That's right.you did 20 years ago. That's right.

Choosing to go through Choosing to go through the rest of your days on the rest of your days on earth without exercising earth without exercising means choosing a means choosing a shortened life span and a shortened life span and a lower quality of livinglower quality of living

If you make the effort to If you make the effort to trade your sedentary trade your sedentary lifestyle for one that lifestyle for one that contains the crucial contains the crucial component -- physical component -- physical activity -- there's no activity -- there's no reason why you can't turn reason why you can't turn back the hands of your back the hands of your body clock. body clock.

If you are in your early If you are in your early forties, you can feel as fit as forties, you can feel as fit as you did when you were in you did when you were in your mid-twenties; if you are your mid-twenties; if you are in your late fifties, there's no in your late fifties, there's no reason why you can't match reason why you can't match the physical fitness you the physical fitness you enjoyed on the first enjoyed on the first anniversary of your 39th anniversary of your 39th birthday. birthday.

No, you won't ever measure No, you won't ever measure up to the fitness peak you up to the fitness peak you enjoyed during your late enjoyed during your late adolescence, but you can adolescence, but you can reclaim lost years if you start reclaim lost years if you start exercising today.exercising today.

Making Commitment TodayMaking Commitment Today You begin by making a commitment to You begin by making a commitment to

start exercising regularly, at least five start exercising regularly, at least five minutes a day. Yes, it’s only five minutes a minutes a day. Yes, it’s only five minutes a day. That's all the time that you need to day. That's all the time that you need to dedicate to start. dedicate to start.

Then you can look at increasing your Then you can look at increasing your exercise to 15 minutes a day, followed by exercise to 15 minutes a day, followed by a half-hour. a half-hour.

You do not need to exercise franticly every You do not need to exercise franticly every day, but you must devise an exercise plan day, but you must devise an exercise plan and stick to it.and stick to it.

Fitness Takes PatienceFitness Takes Patience People stop working out People stop working out

because they don't see because they don't see immediate results. immediate results. Perhaps that mindset can Perhaps that mindset can be attributed to the fast-be attributed to the fast-paced "gotta have it now" paced "gotta have it now" society we live in, where society we live in, where 56K dial-up modems are 56K dial-up modems are dismissed as dinosaur dismissed as dinosaur connections to the connections to the Internet. You are spoiled Internet. You are spoiled with the swift efficiency of with the swift efficiency of everything from PCs to jet everything from PCs to jet travel to microwave travel to microwave ovens. ovens.

But physical fitness But physical fitness doesn't work that way. doesn't work that way. Fitness takes patience Fitness takes patience and perseverance, and perseverance, energy and enthusiasm, energy and enthusiasm, as well as sacrifices and as well as sacrifices and spontaneity. spontaneity.

Let this presentation Let this presentation inspire you to make inspire you to make specific changes in your specific changes in your lifestyle. Begin by lifestyle. Begin by sketching out a plan of sketching out a plan of action. Then act on that action. Then act on that plan.plan.

Overcoming the ObjectionsOvercoming the ObjectionsExcuseExcuse CounterpointCounterpoint

It's too early in It's too early in the morning. the morning.

It's too early for what? Not for the birds. Get up earlier. It's too early for what? Not for the birds. Get up earlier.

I just ate. I just ate. All the more reason to walk it off. After-dinner walks can All the more reason to walk it off. After-dinner walks can be the best, especially with a family member. be the best, especially with a family member.

I'm too fat.I'm too fat. You'll weigh less if you keep exercising regularly.You'll weigh less if you keep exercising regularly.

It's too cold.It's too cold. Dress warmly if you're walking or jogging outside. Most Dress warmly if you're walking or jogging outside. Most people work out at their homes or gyms, which are almost people work out at their homes or gyms, which are almost

always heated.always heated.

It's too hot.It's too hot. Exercise early or late in the day, or exercise indoors. I Exercise early or late in the day, or exercise indoors. I doubt you could find a fitness center without air doubt you could find a fitness center without air conditioning in this day and age. conditioning in this day and age.

I feel like sitting.I feel like sitting. The more you sit, the more you want to sit. Get going!The more you sit, the more you want to sit. Get going!

ExcuseExcuse CounterpointCounterpoint

I'm too tired. I'm too tired. Exercise will give you energy. You'll feel better Exercise will give you energy. You'll feel better when you're done.when you're done.

The treadmill hurts my The treadmill hurts my knees. knees.

Then ride a recumbent bike or swim. Then ride a recumbent bike or swim.

I don't have the right I don't have the right shoes. shoes.

Sneakers are inexpensive. Buy new ones. Sneakers are inexpensive. Buy new ones. You don't have to spend $100. You don't have to spend $100.

It's dark outside when I It's dark outside when I come home from work. I come home from work. I don't want to take a walk. don't want to take a walk.

Wear some reflective materials and carry a Wear some reflective materials and carry a flashlight. flashlight.

I'm afraid of dogs.I'm afraid of dogs. Carry an old golf club. No dog will attack a Carry an old golf club. No dog will attack a

crazy, club-wielding exercise fanatic.crazy, club-wielding exercise fanatic.

It hurts to walk.It hurts to walk. Does it hurt to go five steps or 10 steps? Start Does it hurt to go five steps or 10 steps? Start with five steps and increase to 10 steps with five steps and increase to 10 steps tomorrow. By the end of the week, you might tomorrow. By the end of the week, you might be up to 20 steps. In no time, you can walk a be up to 20 steps. In no time, you can walk a mile in your shoes. mile in your shoes.

ExcuseExcuse CounterpointCounterpointI'd rather go I'd rather go out to eat at a out to eat at a restaurant. restaurant.

Then park a mile or two from the restaurant and walk Then park a mile or two from the restaurant and walk there. You'll work up a great appetite along the way. there. You'll work up a great appetite along the way.

I'm out of I'm out of shape. shape.

So? A thousand-mile journey begins with a single step. So? A thousand-mile journey begins with a single step.

I can't leave I can't leave the kids home the kids home

alone.alone.

Many gyms offer some form of child care. Pay a teenager Many gyms offer some form of child care. Pay a teenager a few dollars to watch your children. Swap babysitting a few dollars to watch your children. Swap babysitting with a friend. Say you'll watch her kids when she with a friend. Say you'll watch her kids when she exercises or runs errands. You can also walk or jog and exercises or runs errands. You can also walk or jog and have the kids ride their bikes alongside. You can also have the kids ride their bikes alongside. You can also push your toddler in a baby jogger. push your toddler in a baby jogger.

My husband My husband won't join me. won't join me.

Let him loaf. You can't let a reluctant exerciser affect Let him loaf. You can't let a reluctant exerciser affect your health. Setting a good example, however, may your health. Setting a good example, however, may inspire him to join you. inspire him to join you.

There's There's something something

good on TV.good on TV.

Then tape the show with your VCR.Then tape the show with your VCR.

ExcuseExcuse CounterpointCounterpoint

I have only 20 minutes.I have only 20 minutes. Not only is that enough time, it's far better than Not only is that enough time, it's far better than doing nothing. doing nothing.

I'm on vacation.I'm on vacation. What better time to exercise than when you What better time to exercise than when you have so much free time? Walking is a great have so much free time? Walking is a great travel pastime, especially if you're visiting the travel pastime, especially if you're visiting the

European crown cities.European crown cities.

I hate gardening.I hate gardening. Then you're missing out on a great form of Then you're missing out on a great form of exercise. exercise.

I love shopping.I love shopping. Then make it a walking excursion! Then make it a walking excursion!

I can come up with I can come up with more reasons not to more reasons not to

exercise.exercise.

That still doesn't let you off the hook.That still doesn't let you off the hook.

Setting Realistic Goals You Can Setting Realistic Goals You Can Live With Live With

Starting your exercise Starting your exercise program means setting program means setting realistic goals -- long-term realistic goals -- long-term and short-term and short-term benchmarks for things benchmarks for things you want to accomplish in you want to accomplish in your life.your life.

Don't worry. You have Don't worry. You have plenty of years left to set plenty of years left to set long-term goals.long-term goals.

Short-term Goals Short-term Goals Short-term goals, when realistic, can motivate you to keep Short-term goals, when realistic, can motivate you to keep exercising for the long haul: exercising for the long haul:

Walk 30 minutes without stopping Walk 30 minutes without stopping Walk one hour without stopping Walk one hour without stopping Lose ten pounds Lose ten pounds Wear older clothes that didn't fitWear older clothes that didn't fit Quit smoking Quit smoking Drink less alcoholDrink less alcohol

Long-term Goals Long-term Goals Exercise consistently for the Exercise consistently for the

next 12 months next 12 months Lose 25 pounds Lose 25 pounds Lose 50 pounds Lose 50 pounds Drop one or two dress sizes Drop one or two dress sizes Wear size 34 pants again Wear size 34 pants again Run in a 10-kilometer race Run in a 10-kilometer race Lower your blood pressure Lower your blood pressure Play in a father-son tennis Play in a father-son tennis

tournament tournament Hike to the top of any mountainHike to the top of any mountain Ski six straight days in Utah or Ski six straight days in Utah or

somewhere else somewhere else Go on a New England bicycle Go on a New England bicycle

tour in the falltour in the fall

Every Beginning is Hard…Every Beginning is Hard…Tips for Tips for your exercise programyour exercise program:: Work out three days a week. Whether it's for five Work out three days a week. Whether it's for five

or 50 minutes, three days a week is your or 50 minutes, three days a week is your baseline. baseline.

Add five to ten minutes to your thrice-a-week Add five to ten minutes to your thrice-a-week workouts during the first two weeks. workouts during the first two weeks.

Be at 30 minutes, three times a week, by the end Be at 30 minutes, three times a week, by the end of your third week. of your third week.

Maintain this exercise level for several months. Maintain this exercise level for several months. Add a fourth day to your weekly exercise plan Add a fourth day to your weekly exercise plan

after you reach the six-month point, or anytime after you reach the six-month point, or anytime along the way.along the way.

Try to exercise every day.Try to exercise every day.

Try To Exercise Every DayTry To Exercise Every Day

Don't kid yourself. If you promise yourself that Don't kid yourself. If you promise yourself that you are going to exercise two, three days a you are going to exercise two, three days a week, life has a way of erasing one of those week, life has a way of erasing one of those days each week. If you make a commitment to days each week. If you make a commitment to exercise exercise everyevery day -- which could mean a 6 a.m. day -- which could mean a 6 a.m. visit every morning to your fitness club, a 30-visit every morning to your fitness club, a 30-minute walk during your lunch break, riding a minute walk during your lunch break, riding a stationary bike after dinner, or strolling through a stationary bike after dinner, or strolling through a nearby park on the weekend -- you should have nearby park on the weekend -- you should have no problem exercising at least no problem exercising at least fourfour days a week. days a week. In other words, if you shoot for seven days a In other words, if you shoot for seven days a week, you should be able to get in four or five week, you should be able to get in four or five exercise periods. exercise periods.

Exercise at Least 30 Minutes a DayExercise at Least 30 Minutes a Day

Research has shown that working out once a Research has shown that working out once a week is like spinning your wheels in the mud -- week is like spinning your wheels in the mud -- you won't get anywhere. Some fitness gains are you won't get anywhere. Some fitness gains are made when you exercise intensely twice a week. made when you exercise intensely twice a week. Thrice is nice: Three or four exercise sessions Thrice is nice: Three or four exercise sessions will greatly improve your fitness level. But five or will greatly improve your fitness level. But five or six exercise periods move up your fitness level in six exercise periods move up your fitness level in ways that appear to be revolutionary. And more ways that appear to be revolutionary. And more frequent workouts speed up fat loss. Keep that frequent workouts speed up fat loss. Keep that thought in mind if you're searching for inspiration.thought in mind if you're searching for inspiration.

Change Your HabitsChange Your Habits

Because the general Because the general rule says that it takes rule says that it takes 21 days to establish a 21 days to establish a new habit, you need new habit, you need to give yourself a to give yourself a chance to change chance to change things around. Write things around. Write your exercise your exercise appointments in your appointments in your daily calendar and daily calendar and dare yourself to dare yourself to scratch them out.scratch them out.

Finding the Right Time to Exercise Finding the Right Time to Exercise

While the early hours of the day are the While the early hours of the day are the preferred time (the best reason being that you preferred time (the best reason being that you can't cancel a workout that you've already can't cancel a workout that you've already finished), it's not the only time. The best time to finished), it's not the only time. The best time to exercise is exercise is when it works for you.when it works for you.

Incorporating exercise into your Incorporating exercise into your morningmorning schedule is better because the longer you go schedule is better because the longer you go through the day without exercise, the easier it through the day without exercise, the easier it becomes to say, "I'm tired. becomes to say, "I'm tired. Manana.Manana." "

Because your body is capable of exercising at Because your body is capable of exercising at any hour, you can exercise any time of day (or any hour, you can exercise any time of day (or night).night).

Flexing at Dawn: Early Morning Workouts Flexing at Dawn: Early Morning Workouts

The body's core temperature is around 97 degrees. Your body's The body's core temperature is around 97 degrees. Your body's temperature naturally decreases as you sleep. Because your temperature naturally decreases as you sleep. Because your body's thermostat is set on low in the dawn's early hours, you body's thermostat is set on low in the dawn's early hours, you probably don't feel like jumping out of bed and jumping rope for probably don't feel like jumping out of bed and jumping rope for ten minutes. This low body temperature explains why some ten minutes. This low body temperature explains why some people do not even want to people do not even want to think think about working out or about working out or performing any physical activity until they drink their second cup performing any physical activity until they drink their second cup of coffee. Many folks rather enjoy the calming effect that the of coffee. Many folks rather enjoy the calming effect that the morning brings. morning brings.

Early morning exercise may be the answer to your workday Early morning exercise may be the answer to your workday blahs and may make you feel better than any second cup of blahs and may make you feel better than any second cup of coffee. coffee.

Take a walk or visit the gym early one day, even if you're not a Take a walk or visit the gym early one day, even if you're not a morning person. You may discover that you rather enjoy the morning person. You may discover that you rather enjoy the circulation boost and endorphin rush you get from early circulation boost and endorphin rush you get from early morning fitness. Soon you may crave the feel-good sensation morning fitness. Soon you may crave the feel-good sensation that early morning workouts give your body.that early morning workouts give your body.

Keep Your a.m. Exercise AppointmentKeep Your a.m. Exercise Appointment Call your exercise buddy the night before.Call your exercise buddy the night before. Nobody likes Nobody likes

getting stood up, however, so a friendly phone call the getting stood up, however, so a friendly phone call the evening before will be a reminder to both of you that evening before will be a reminder to both of you that tomorrow's the day! tomorrow's the day!

Pack your exercise clothing ahead of time.Pack your exercise clothing ahead of time. You avoid You avoid rushing to pack everything at the last minute if you get your rushing to pack everything at the last minute if you get your clothes in order the night before. Arriving at the fitness gym clothes in order the night before. Arriving at the fitness gym only to realize that you forgot your sneakers or new only to realize that you forgot your sneakers or new underwear can be pretty frustrating. underwear can be pretty frustrating.

Pack your breakfast and lunch the night before.Pack your breakfast and lunch the night before. You You should wait 90 minutes after a big meal before working out. should wait 90 minutes after a big meal before working out. So prepare to eat after your workout by packing your food So prepare to eat after your workout by packing your food the night before. (Morning exercisers should, however, eat a the night before. (Morning exercisers should, however, eat a little something before their workout -- a piece of fruit or toast little something before their workout -- a piece of fruit or toast or some yogurt -- to jump-start their system.) or some yogurt -- to jump-start their system.)

Set two alarms.Set two alarms. Setting a second alarm across the room Setting a second alarm across the room means you actually have to get out of bed to turn the darn means you actually have to get out of bed to turn the darn thing off. Then you're awake.thing off. Then you're awake.

Shaping Up at Noon or The End of The DayShaping Up at Noon or The End of The Day

Work smart. Work smart. If you are in a leadership position, If you are in a leadership position, announce your intention to end the meeting in announce your intention to end the meeting in one hour (especially if it's an 11 a.m. meeting one hour (especially if it's an 11 a.m. meeting and you want to work out over lunchtime, or it's and you want to work out over lunchtime, or it's 4 p.m. and this is the last meeting of the day). 4 p.m. and this is the last meeting of the day).

Try to arrive just a little before noon. Try to arrive just a little before noon. If you're If you're able to exercise at a corporate fitness facility or able to exercise at a corporate fitness facility or a nearby health club, arriving five or ten minutes a nearby health club, arriving five or ten minutes before the noon rush may be the difference before the noon rush may be the difference between finding an empty treadmill or getting between finding an empty treadmill or getting aced out. You can also get on your favorite aced out. You can also get on your favorite strength-training machines without having to wait strength-training machines without having to wait or bounce around to different machines.or bounce around to different machines.

Tips for 9-to-5 ExercisersTips for 9-to-5 Exercisers If you're exercising right after work, make it work for you. If you're exercising right after work, make it work for you.

The easiest time to cancel a physical activity is at the end of The easiest time to cancel a physical activity is at the end of the workday. You're tired, stressed out, and worried about how the workday. You're tired, stressed out, and worried about how much you have to do. You know that family activities and much you have to do. You know that family activities and responsibilities are waiting for you at home. But if you can responsibilities are waiting for you at home. But if you can leave work on time, get your workout in, and arrive home in leave work on time, get your workout in, and arrive home in time for dinner, you're going to feel a time for dinner, you're going to feel a lot lot better. You have to better. You have to be disciplined to get your tasks done, keep that appointment be disciplined to get your tasks done, keep that appointment you made with yourself (and your exercise buddy), and put you made with yourself (and your exercise buddy), and put something into your fitness time. Exercising gets easier each something into your fitness time. Exercising gets easier each time you stay with the program, however. time you stay with the program, however.

Finally, know that all is not lost if you don't exercise Finally, know that all is not lost if you don't exercise before dinner.before dinner. Although not ideal, you can still exercise in the Although not ideal, you can still exercise in the several hours between dinner and bedtime. A long walk with several hours between dinner and bedtime. A long walk with your partner, for instance, provides great fitness benefits and your partner, for instance, provides great fitness benefits and gives the two of you an opportunity to catch up and share how gives the two of you an opportunity to catch up and share how your day went.your day went.

Staying with Your ProgramStaying with Your Program Another important aspect Another important aspect

of fitness is consistency. of fitness is consistency. The way you develop The way you develop consistency is by consistency is by scheduling a set time to scheduling a set time to exercise. This step exercise. This step sounds so simple that an sounds so simple that an elementary-age child can elementary-age child can follow it, but it is hard to follow it, but it is hard to bring consistency to our bring consistency to our busy and always-busy and always-changing lives. changing lives.

Think positively, reward Think positively, reward yourself for exercising. A yourself for exercising. A reward system makes reward system makes exercise a positive exercise a positive experience. experience.

Turn negative self-talk around by Turn negative self-talk around by thinking about the rewards of thinking about the rewards of working out. Remind yourself of working out. Remind yourself of how good you feel about yourself. how good you feel about yourself.

Keep in mind that you are paying Keep in mind that you are paying yourselfyourself to keep your exercise to keep your exercise appointments. appointments.

Tell your spouse that both of you Tell your spouse that both of you will dine at your favorite restaurant will dine at your favorite restaurant if you stay with your exercise if you stay with your exercise program for one month. Or enjoy program for one month. Or enjoy a long weekend out of town as a a long weekend out of town as a three-month reward.three-month reward.

Exercise shouldn't be seen as a Exercise shouldn't be seen as a punishment or the price you have punishment or the price you have to pay for just living. Exercise to pay for just living. Exercise should be a benefit to you. should be a benefit to you.