Exerciseafter40

Exercise After 40Exercise After 40
So, You Want to Get FitSo, You Want to Get Fit

In This PresentationIn This Presentation
 Picturing yourselfPicturing yourself
healthy for a long timehealthy for a long time
 Shaping up your planShaping up your plan
to shape upto shape up
 Finding your finestFinding 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 fortiesOne 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 fullCareers are in full
bloom, the kids are more involved than ever with schoolbloom, the kids are more involved than ever with school
and extracurricular activities, and we are always findingand 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 taskSomething has to give. In your schedule, the first task
you eliminate to save time is your plan to exercise. Onceyou eliminate to save time is your plan to exercise. Once
you cross off exercise from your to-do list, you're leftyou 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 toFigure 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 inTry again to find ways to include much-needed exercise time in
your over-scheduled life.your over-scheduled life.

YouYou cancan feel as fit as a fiddle -- likefeel 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 throughChoosing to go through
the rest of your days onthe rest of your days on
earth without exercisingearth without exercising
means choosing ameans choosing a
shortened life span and ashortened life span and a
lower quality of livinglower quality of living
 If you make the effort toIf you make the effort to
trade your sedentarytrade your sedentary
lifestyle for one thatlifestyle for one that
contains the crucialcontains the crucial
component -- physicalcomponent -- physical
activity -- there's noactivity -- there's no
reason why you can't turnreason why you can't turn
back the hands of yourback the hands of your
body clock.body clock.
 If you are in your earlyIf you are in your early
forties, you can feel as fit asforties, you can feel as fit as
you did when you were inyou did when you were in
your mid-twenties; if you areyour mid-twenties; if you are
in your late fifties, there's noin your late fifties, there's no
reason why you can't matchreason why you can't match
the physical fitness youthe physical fitness you
enjoyed on the firstenjoyed on the first
anniversary of your 39thanniversary of your 39th
birthday.birthday.
 No, you won't ever measureNo, you won't ever measure
up to the fitness peak youup to the fitness peak you
enjoyed during your lateenjoyed during your late
adolescence, but you canadolescence, but you can
reclaim lost years if you startreclaim lost years if you start
exercising today.exercising today.

Making Commitment TodayMaking Commitment Today
 You begin by making a commitment toYou begin by making a commitment to
start exercising regularly, at least fivestart exercising regularly, at least five
minutes a day. Yes, it’s only five minutes aminutes a day. Yes, it’s only five minutes a
day. That's all the time that you need today. That's all the time that you need to
dedicate to start.dedicate to start.
 Then you can look at increasing yourThen you can look at increasing your
exercise to 15 minutes a day, followed byexercise to 15 minutes a day, followed by
a half-hour.a half-hour.
 You do not need to exercise franticly everyYou do not need to exercise franticly every
day, but you must devise an exercise planday, but you must devise an exercise plan
and stick to it.and stick to it.

Fitness Takes PatienceFitness Takes Patience
 People stop working outPeople stop working out
because they don't seebecause they don't see
immediate results.immediate results.
Perhaps that mindset canPerhaps 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, wheresociety we live in, where
56K dial-up modems are56K dial-up modems are
dismissed as dinosaurdismissed as dinosaur
connections to theconnections to the
Internet. You are spoiledInternet. You are spoiled
with the swift efficiency ofwith the swift efficiency of
everything from PCs to jeteverything from PCs to jet
travel to microwavetravel to microwave
ovens.ovens.
 But physical fitnessBut physical fitness
doesn't work that way.doesn't work that way.
Fitness takes patienceFitness takes patience
and perseverance,and perseverance,
energy and enthusiasm,energy and enthusiasm,
as well as sacrifices andas well as sacrifices and
spontaneity.spontaneity.
 Let this presentationLet this presentation
inspire you to makeinspire you to make
specific changes in yourspecific changes in your
lifestyle. Begin bylifestyle. Begin by
sketching out a plan ofsketching out a plan of
action. Then act on thataction. Then act on that
plan.plan.

Overcoming the ObjectionsOvercoming the Objections
ExcuseExcuse CounterpointCounterpoint
It's too early inIt'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 canAll 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. MostDress warmly if you're walking or jogging outside. Most
people work out at their homes or gyms, which are almostpeople 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. IExercise early or late in the day, or exercise indoors. I
doubt you could find a fitness center without airdoubt 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!

I'm too tired.I'm too tired. Exercise will give you energy. You'll feel betterExercise will give you energy. You'll feel better
when you're done.when you're done.
The treadmill hurts myThe treadmill hurts my
knees.knees.
Then ride a recumbent bike or swim.Then ride a recumbent bike or swim.
I don't have the rightI 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 IIt's dark outside when I
come home from work. Icome home from work. I
don't want to take a walk.don't want to take a walk.
Wear some reflective materials and carry aWear 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 aCarry 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? StartDoes it hurt to go five steps or 10 steps? Start
with five steps and increase to 10 stepswith five steps and increase to 10 steps
tomorrow. By the end of the week, you mighttomorrow. By the end of the week, you might
be up to 20 steps. In no time, you can walk abe up to 20 steps. In no time, you can walk a
mile in your shoes.mile in your shoes.

I'd rather goI'd rather go
out to eat at aout to eat at a
restaurant.restaurant.
Then park a mile or two from the restaurant and walkThen 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 ofI'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 leaveI can't leave
the kids homethe kids home
alone.alone.
Many gyms offer some form of child care. Pay a teenagerMany gyms offer some form of child care. Pay a teenager
a few dollars to watch your children. Swap babysittinga few dollars to watch your children. Swap babysitting
with a friend. Say you'll watch her kids when shewith a friend. Say you'll watch her kids when she
exercises or runs errands. You can also walk or jog andexercises or runs errands. You can also walk or jog and
have the kids ride their bikes alongside. You can alsohave the kids ride their bikes alongside. You can also
push your toddler in a baby jogger.push your toddler in a baby jogger.
My husbandMy husband
won't join me.won't join me.
Let him loaf. You can't let a reluctant exerciser affectLet him loaf. You can't let a reluctant exerciser affect
your health. Setting a good example, however, mayyour health. Setting a good example, however, may
inspire him to join you.inspire him to join you.
There'sThere's
somethingsomething
good on TV.good on TV.
Then tape the show with your VCR.Then tape the show with your VCR.

I have only 20 minutes.I have only 20 minutes. Not only is that enough time, it's far better thanNot 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 youWhat better time to exercise than when you
have so much free time? Walking is a greathave so much free time? Walking is a great
travel pastime, especially if you're visiting thetravel 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 ofThen 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 withI can come up with
more reasons not tomore 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 CanSetting Realistic Goals You Can
Live WithLive With
 Starting your exerciseStarting your exercise
program means settingprogram means setting
realistic goals -- long-termrealistic goals -- long-term
and short-termand short-term
benchmarks for thingsbenchmarks for things
you want to accomplish inyou want to accomplish in
your life.your life.
 Don't worry. You haveDon't worry. You have
plenty of years left to setplenty of years left to set
long-term goals.long-term goals.

Short-term GoalsShort-term Goals
Short-term goals, when realistic, can motivate you to keepShort-term goals, when realistic, can motivate you to keep
exercising for the long haul:exercising for the long haul:
 Walk 30 minutes without stoppingWalk 30 minutes without stopping
 Walk one hour without stoppingWalk one hour without stopping
 Lose ten poundsLose ten pounds
 Wear older clothes that didn't fitWear older clothes that didn't fit
 Quit smokingQuit smoking
 Drink less alcoholDrink less alcohol

Long-term GoalsLong-term Goals
 Exercise consistently for theExercise consistently for the
next 12 monthsnext 12 months
 Lose 25 poundsLose 25 pounds
 Lose 50 poundsLose 50 pounds
 Drop one or two dress sizesDrop one or two dress sizes
 Wear size 34 pants againWear size 34 pants again
 Run in a 10-kilometer raceRun in a 10-kilometer race
 Lower your blood pressureLower your blood pressure
 Play in a father-son tennisPlay in a father-son tennis
tournamenttournament
 Hike to the top of any mountainHike to the top of any mountain
 Ski six straight days in Utah orSki six straight days in Utah or
somewhere elsesomewhere else
 Go on a New England bicycleGo on a New England bicycle
tour in the falltour in the fall

Every Beginning is Hard…Every Beginning is Hard…
Tips forTips for your exercise programyour exercise program::
 Work out three days a week. Whether it's for fiveWork out three days a week. Whether it's for five
or 50 minutes, three days a week is youror 50 minutes, three days a week is your
baseline.baseline.
 Add five to ten minutes to your thrice-a-weekAdd 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 endBe 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 planAdd a fourth day to your weekly exercise plan
after you reach the six-month point, or anytimeafter 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 thatDon't kid yourself. If you promise yourself that
you are going to exercise two, three days ayou are going to exercise two, three days a
week, life has a way of erasing one of thoseweek, life has a way of erasing one of those
days each week. If you make a commitment todays each week. If you make a commitment to
exerciseexercise 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 aminute walk during your lunch break, riding a
stationary bike after dinner, or strolling through astationary bike after dinner, or strolling through a
nearby park on the weekend -- you should havenearby park on the weekend -- you should have
no problem exercising at leastno problem exercising at least fourfour days a week.days a week.
In other words, if you shoot for seven days aIn other words, if you shoot for seven days a
week, you should be able to get in four or fiveweek, 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 aResearch 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 areyou 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 willThrice is nice: Three or four exercise sessions will
greatly improve your fitness level. But five or sixgreatly improve your fitness level. But five or six
exercise periods move up your fitness level inexercise periods move up your fitness level in
ways that appear to be revolutionary. And moreways that appear to be revolutionary. And more
frequent workouts speed up fat loss. Keep thatfrequent 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 generalBecause the general
rule says that it takesrule says that it takes
21 days to establish a21 days to establish a
new habit, you neednew habit, you need
to give yourself ato give yourself a
chance to changechance to change
things around. Writethings around. Write
your exerciseyour exercise
appointments in yourappointments in your
daily calendar anddaily calendar and
dare yourself todare yourself to
scratch them out.scratch them out.

Finding the Right Time to ExerciseFinding the Right Time to Exercise
 While the early hours of the day are theWhile the early hours of the day are the
preferred time (the best reason being that youpreferred time (the best reason being that you
can't cancel a workout that you've alreadycan't cancel a workout that you've already
finished), it's not the only time. The best time tofinished), it's not the only time. The best time to
exercise isexercise is when it works for you.when it works for you.
 Incorporating exercise into yourIncorporating exercise into your morningmorning
schedule is better because the longer you goschedule is better because the longer you go
through the day without exercise, the easier itthrough 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 atBecause your body is capable of exercising at
any hour, you can exercise any time of day (orany hour, you can exercise any time of day (or
night).night).

Flexing at Dawn: Early MorningFlexing at Dawn: Early Morning
WorkoutsWorkouts
 The body's core temperature is around 97 degrees. Your body'sThe body's core temperature is around 97 degrees. Your body's
temperature naturally decreases as you sleep. Because yourtemperature naturally decreases as you sleep. Because your
body's thermostat is set on low in the dawn's early hours, youbody'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 forprobably don't feel like jumping out of bed and jumping rope for
ten minutes. This low body temperature explains why someten minutes. This low body temperature explains why some
people do not even want topeople do not even want to thinkthink about working out orabout working out or
performing any physical activity until they drink their second cupperforming any physical activity until they drink their second cup
of coffee. Many folks rather enjoy the calming effect that theof coffee. Many folks rather enjoy the calming effect that the
morning brings.morning brings.
 Early morning exercise may be the answer to your workdayEarly morning exercise may be the answer to your workday
blahs and may make you feel better than any second cup ofblahs 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 aTake a walk or visit the gym early one day, even if you're not a
morning person. You may discover that you rather enjoy themorning person. You may discover that you rather enjoy the
circulation boost and endorphin rush you get from earlycirculation boost and endorphin rush you get from early
morning fitness. Soon you may crave the feel-good sensationmorning 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 likesNobody likes
getting stood up, however, so a friendly phone call thegetting stood up, however, so a friendly phone call the
evening before will be a reminder to both of you thatevening 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 avoidYou avoid
rushing to pack everything at the last minute if you get yourrushing to pack everything at the last minute if you get your
clothes in order the night before. Arriving at the fitness gymclothes in order the night before. Arriving at the fitness gym
only to realize that you forgot your sneakers or newonly 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. YouYou
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 foodSo prepare to eat after your workout by packing your food
the night before. (Morning exercisers should, however, eat athe night before. (Morning exercisers should, however, eat a
little something before their workout -- a piece of fruit or toastlittle 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 roomSetting a second alarm across the room
means you actually have to get out of bed to turn the darnmeans 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 inannounce your intention to end the meeting in
one hour (especially if it's an 11 a.m. meetingone hour (especially if it's an 11 a.m. meeting
and you want to work out over lunchtime, or it'sand 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'reIf you're
able to exercise at a corporate fitness facility orable to exercise at a corporate fitness facility or
a nearby health club, arriving five or ten minutesa nearby health club, arriving five or ten minutes
before the noon rush may be the differencebefore the noon rush may be the difference
between finding an empty treadmill or gettingbetween finding an empty treadmill or getting
aced out. You can also get on your favoriteaced out. You can also get on your favorite
strength-training machines without having tostrength-training machines without having to
wait or bounce around to different machines.wait 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 ofThe easiest time to cancel a physical activity is at the end of
the workday. You're tired, stressed out, and worried about howthe workday. You're tired, stressed out, and worried about how
much you have to do. You know that family activities andmuch you have to do. You know that family activities and
responsibilities are waiting for you at home. But if you canresponsibilities are waiting for you at home. But if you can
leave work on time, get your workout in, and arrive home inleave work on time, get your workout in, and arrive home in
time for dinner, you're going to feel atime for dinner, you're going to feel a lotlot better. You have tobetter. You have to
be disciplined to get your tasks done, keep that appointmentbe disciplined to get your tasks done, keep that appointment
you made with yourself (and your exercise buddy), and putyou made with yourself (and your exercise buddy), and put
something into your fitness time. Exercising gets easier eachsomething 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 exerciseFinally, know that all is not lost if you don't exercise
before dinner.before dinner. Although not ideal, you can still exercise in theAlthough not ideal, you can still exercise in the
several hours between dinner and bedtime. A long walk withseveral hours between dinner and bedtime. A long walk with
your partner, for instance, provides great fitness benefits andyour partner, for instance, provides great fitness benefits and
gives the two of you an opportunity to catch up and share howgives 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 aspectAnother important aspect
of fitness is consistency.of fitness is consistency.
The way you developThe way you develop
consistency is byconsistency is by
scheduling a set time toscheduling a set time to
exercise. This stepexercise. This step
sounds so simple that ansounds so simple that an
elementary-age child canelementary-age child can
follow it, but it is hard tofollow it, but it is hard to
bring consistency to ourbring consistency to our
busy and always-busy and always-
changing lives.changing lives.
 Think positively, rewardThink positively, reward
yourself for exercising. Ayourself for exercising. A
reward system makesreward system makes
exercise a positiveexercise a positive
experience.experience.
 Turn negative self-talk around byTurn negative self-talk around by
thinking about the rewards ofthinking about the rewards of
working out. Remind yourself ofworking out. Remind yourself of
how good you feel about yourself.how good you feel about yourself.
 Keep in mind that you are payingKeep in mind that you are paying
yourselfyourself to keep your exerciseto keep your exercise
appointments.appointments.
 Tell your spouse that both of youTell your spouse that both of you
will dine at your favorite restaurantwill dine at your favorite restaurant
if you stay with your exerciseif you stay with your exercise
program for one month. Or enjoyprogram for one month. Or enjoy
a long weekend out of town as aa long weekend out of town as a
three-month reward.three-month reward.
 Exercise shouldn't be seen as aExercise shouldn't be seen as a
punishment or the price you havepunishment or the price you have
to pay for just living. Exerciseto pay for just living. Exercise
should be a benefit to you.should be a benefit to you.

Exerciseafter40

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