In a perfect world, you’d have all the time you needed to exercise, but sometimes it’s hard to set aside time for fitness. Although the Centers for Disease Control and Prevention recommends two and a half hours of aerobic exercise a week – a little more than 20 minutes a day – even a less than ideal amount of exercise is better than remaining idle. Next time you’re pressed for time, squeeze in a 10-minute workout.
• Strength Routine
Start with a 12-repetition set of back stretches: While standing, lace your fingers together behind your head so your elbows point forward in front of your face; lean forward until you touch your knees, then return standing. Follow with muscle-building sets of deep knee bends, push-ups, dips using your bed to elevate your feet, calf raises and leg raises. Wrap up your miniature workout with a set of bicycle crunches, a variation on the standard crunch: When you sit up, raise one knee toward your head, and twist your body to touch it with your opposite elbow. Perform this set until failure.
• Shadowboxing Workout
Warm up by holding your hands in front of your face in boxer’s position, vigorously stepping side to side for a minute, then add deep dips to your stepping motion for the next minute. Once you’re warmed up, continue your foot motion as you practice sets of 10 to 16 repetitions of punches with each arm, cycling through jabs, cross punches and uppercuts. Throw each punch with full force to receive the full cardio benefit of this full-body workout routine.
• Jumping Rope
After jumping rope for 10 minutes, you’ll realize it’s not just kids’ stuff. Start by skipping normally with your feet together for a minute, then jump from side to side for another two minutes. Alternate 10 hops on each leg for two minutes. Add other actions, such as jumping jacks, jumping forward or backward with each skip to finish your 10-minute routine.
Merely getting out of the office or your home for a brisk 10-minute walk has its health benefits. Rick Bradley’s 15-minute “Quick Fit” program hinges upon a 10-minute stretch of aerobic activity, and he recommends walking for beginners. Although you won’t burn many calories in a 10-minute walk, you’ll receive cardiovascular benefits if you walk quickly enough to raise your heart rate.
Adopted from an article by: Wilhelm Schnotz, Demand Media, courtesy: http://healthfitness.frs.com
Post-menopausal women can face a variety of health issues. Exercise is a key part of staying healthy.
Why Exercise is Important for Post-Menopausal Women?
• Exercise helps prevent osteoporosis by keeping bone and cartilage tissue strong and healthy.
• Exercise reduces the risk of heart attack and other cardiovascular diseases by increasing heart and respiratory rates.
• Exercise keeps your joints moving and keeps the muscles around your joints strong. This helps in the prevention of arthritis.
• Exercise will help to maintain regular bowel function, a common problem as people become older.
• Exercise will improve a woman’s overall health and fitness by controlling weight, making the heart stronger and retaining a sense of well-being and alertness.
Exercise Helps Prevent Osteoporosis
Osteoporosis is a decrease in bone mineral density. Weight-bearing exercises are essential in preventing osteoporosis. These exercises cause weight to be placed on the bones, especially the hips, legs and spine. The weight placed on the bone helps slow deterioration of the bone.
Good Exercises for Post-Menopausal Women:
• Experts agree that walking is the best form of exercise for post-menopausal women. It can be done anywhere, at anytime and promotes social interaction. Donald E. Waite, D.O., MPH, professor emeritus, Department of Family Medicine, Michigan State University, East Lansing, Mich., suggests that people walk in shopping malls. Shopping malls are extremely safe, plus you don’t need to worry about the weather, he says.
• Light weight training will help build muscle mass and keep muscles tone.
• Low-impact aerobics is great for increasing heart and respiratory rates, which helps keep vital organs healthy.
• General activity is also urged. Older women should go outside and wash the car or work in the garden.
Exercise should be done daily for at least 30 minutes. If not, then at least three times a week. “Any activity is better than no activity,” says Waite.
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