Are Treadmills Better Than Just Walking?

I often get asked if walking on a treadmill is any better than just walking outside or on a track. I've just put up a 3-part article series called "Treadmill vs. Walking" on the website. It compares using a treadmill versus walking outside or on a track in three areas:

1. Body mechanics

2. Quantification of workout parameters

3. Balance

Whether you're using a treadmill or just walking outside, it worth a look. Read the article here.

Fitness for Seniors - 5 Common Mistakes

I've just posted a special report that you can read here: Fitness for Seniors

It covers the five most common fitness mistakes that I see seniors making. Those mistakes are:

1. No Variety
   
2. Inconsistency
   
3. Not doing balancing exercises
   
4. Using the wrong weight
   
5. Starting too late
   

This 6-page report will show why these mistakes can keep you from reaching your full potential. Then it gives you some ideas about how to fix things. Give it a read!

Three Pillars of Fitness

I've talked before about the four areas of fitness you need to be addressing - cardio, strength, balance, and flexibility. Here's three factors that should be incorporated so that you get the most out of your fitness program:

Variety - You should not be doing the exact same program day in day out for months or years on end. You might be overworking a certain muscle or using a certain joint to much in one movement pattern. You can add variety by trying new exercises every month or so. You can also change the reps, sets, time, weights, order, or rest periods.

Example: Your cardiovascular program at your health club consists of 1/2 hour on the treadmill three times per week. How about you do the treadmill one day, the bike on day, and walk some laps in the pool a third day?

Progression - After you do an exercise for a while, your body adapts to it. Then what? To see continued improvement you need to progress the exercise, or make it harder. This could be adding more time, more weight, more reps, more speed, etc.

Example: You always ride the bike at level 3 at around 70 rpms. Try doing level 4 for a couple minutes, then go back down to level 3 for a couple minutes, then back up to level 4 again. Systematically increase the time you spend on level 4.

Consistency - This is the most important one in my book. You can have the greatest program in the world, but if you only do it once a week, or you skip a month here and there when you get busy, you'll never see any real results. On the other hand, even a rudimentary program can produce positive results if you are consistent with it.

Example: You occasionally do exercises to improve balance when you think of it. Try to take a more structured approach and do balancing exercises on Monday, Tuesday, Thursday, and Friday, or whatever days suit you best. Once you make a plan of what you're going to do on what days, it's much easier to be consistent.

How do you rate? Do you need more variety? Are you progressing your program? Are you consistent? Take the suggestions above and make some changes if needed.

You're Never Too Old!

Today at the fitness center I was talking to a member when an old friend of his walked up. They hadn't seen each other in a while, and one said, "You're still working out!"

The other man answered, "I'm too old to quit exercising!" 

That phrase just about knocked me over due to the power of it's hidden wisdom. So many people think just the opposite of that. They think that once they reach a certain age, exercise is a lost cause. Certainly exercise can't help them at their age, they think.

Wrong!

Exercise can help at any age. In fact, I would even say that the older you get, the more important exercise is. As you get older and the activity of daily life decreases, it becomes necessary to schedule regimented movement (we call that exercise).

The same can be said for balance. The older you get, the less you use your balance. But that disuse allows your sense of balance to deteriorate. That is why it's so important to do exercises to improve balance after age 60.

Then when you're doing your balance exercises and someone asks you why you do them, just tell them you're too old not to.

Calculate How Much Water You Need Each Day

One of the foundations to good health is getting the right amount of water.  Here's a simple formula we use to determine how much water you need each day:

1 - Take your bodyweight.

2 - Divide it by 2. That's how many ounces of water you need each day.

3 - Divide that number by 8 to find out how many 8-ounce glasses of water you need each day.

Example: If you weigh 180 pounds, that's 90 ounces of water a day, about 11 8-ounce glasses.

So calculate your number and drink up!

Click here for more senior fitness tips.

Top 10 Healthy New Years Resolutions

Well 2008 is just about over. That means it's time to make your annual New Years Resolutions.

With that in mind, I put together a Top 10 List of things you can do to make 2009 a little healthier.

Here it is:

1. Exercise your heart 4 or 5 times a week for at least 20 minutes.

2. Strength train 2 or 3 times per week with machines, dumbbells, or bands.

3. Do balance exercises at least 4 days per week.  Click here to learn more.

4. Stretch at least 4 days per week for 5-10 minutes.

5. Breathe 5 or 10 slow breaths each day.

6. Eat a little dark chocolate every day.

7. Eat more healthy fats like nuts, avocados, and olive oil.

8. Add more vegetables and fruits to your diet.

9. Learn new things on a regular basis to keep your brain in shape.

10. Be optimistic.

For more details, check out the full Top 10 article here.

Have a happy and healthy 2009!

A Great New Way to Exercise at Home

If you don't go to a health club regularly, one of the best things you can do is buy an exercise video that you can follow along with at home.  The problem with most senior exercise videos is that most were made many years ago by somewhat unqualified people.

But there's a new series of videos I found called Take 5 to Exercise. I checked out the instructor's credentials, and she is definately highly qualified.

The idea behind these videos is that you have five days and you do certain kinds of exercises on each day.

Day 1 - Flexibility

Day 2 - Strength

Day 3 - Posture

Day 4 - Strength

Day 5 - Maintenance

This five-day plan looks like a great idea to me, and all of the exercises are done in a chair so they're very safe. To watch preview clips or to order, go to www.seniorexercisevideos.net

Give it a try!