{"id":10942,"date":"2024-04-15T23:12:34","date_gmt":"2024-04-15T23:12:34","guid":{"rendered":"https:\/\/www.meadowood.net\/?p=10942"},"modified":"2024-05-03T10:34:07","modified_gmt":"2024-05-03T10:34:07","slug":"spring-into-action-outdoor-exercise-tips-for-active-aging","status":"publish","type":"post","link":"https:\/\/www.meadowood.net\/spring-into-action-outdoor-exercise-tips-for-active-aging\/","title":{"rendered":"It\u2019s Spring Training\u2026 for Active Adults!"},"content":{"rendered":"\n
Are you someone who\u2019s active all year \u2019round or who hibernates during the winter months? Regardless of your regimen, when spring rolls around the outdoors \u2014 along with spring fitness, outdoor exercise, sports and hobbies \u2014 beckons. And, just as professional ballplayers train for a new season, it\u2019s important that you prepare yourself physically for increased activity. Here are a few spring workout tips to get you started.<\/p>\n\n\n\n
Whether your passion is pickleball or ping pong, golf or gardening, chasing a tennis ball or chasing the grandkids, or simply power walking around the Meadowood campus, it\u2019s a good idea to start slow on your outdoor fitness journey. And if you don\u2019t have a favorite outdoor activity, it\u2019s not too late to find one that suits you \u2014 and super easy with our Meadowell<\/a> philosophy of for a healthy lifestyle and wide range of amenities<\/a>. But be sure to check with your doctor before starting any brand-new exercise program or activity. Even those who may be in good physical condition should warm up before going full throttle on the court, the green or the grounds.<\/p>\n\n\n\n For those who are retired, there\u2019s no longer a rush to exercise before work, on a lunch break, or after work. So there\u2019s no excuse to take the time to properly warm up your muscles. That doesn\u2019t mean starting with an intense, deep stretch. In fact, it\u2019s important to know the difference between static and dynamic stretching, and when to use each type. <\/p>\n\n\n\n As their names suggest, static stretching is passive; the muscles are held for a length of time in one position to generate tension, such as a shrugging your shoulders toward your ears for a count of ten. Dynamic stretching is movement that stretches muscles in an active state, such as marching in place. Dynamic stretches are recommended before<\/em> your activity, while static stretches should be performed after<\/em>. Try to hold static stretches for at least 6 seconds, and work your way up to 30 seconds or more. Stretching after exercise, when your muscles and joints are warm, can help reduce the buildup of lactic acid, which can cause muscle cramps and stiffness.<\/p>\n\n\n\n American Council on Exercise (ACE)-certified trainer and senior fitness specialist Julie Sullivan, in an article for Silver Sneakers, explains that regular stretching can ward off stiffness and joint pain, improve range of motion, boost muscle function, and avoid injury. According to an article in the International Journal of Sports Physical therapy, adults over 65 should incorporate static stretching into their senior-friendly workouts.<\/p>\n\n\n\n We know that aerobic exercise is good for the heart and a key component for senior wellness. Here\u2019s why: It promotes blood flow to the muscles, which in turn strengthens the heart. Adequate blood flow also helps lower blood pressure and regulate sugar levels. A good rule of thumb is to warm up for 5 to 10 minutes before any activity or physical exertion. The American Heart Association notes that cooling down after exercising is as important as warming up. After physical activity, your heart is still beating faster than normal. If you stop too quickly, you could feel sick or pass out. <\/p>\n\n\n\n As you prep for spring fitness, you may think it\u2019s a good idea to really get your heart racing, don\u2019t overdo it. The table below lists target and maximum heart rates based on age:<\/p>\n\n\n\nIt\u2019s wise to warm up<\/h2>\n\n\n\n
Cue up your cardio<\/h2>\n\n\n\n
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