Marie Milleage and Carin Schaab
On November 1 Living Well introduced Carin Schaab’s “Fitness for the Young at Heart” motivating presentation that answered the questions: Are you exercising for your lifestyle? Are you completing physical therapy and want to move to the next level? Are you planning to begin an exercise program?
As the fitness and wellness coordinator at the Denton Senior Center, Carin shared the steps she followed in her own personal lifestyle journey. To begin, examine your fitness level, motivational and nutritional needs. Talk to your health professional about any heart condition, diabetes, joint or bone problem or medications and discuss the exercises you are planning.
When starting an exercise program or moving from physical therapy or rehabilitation, understand the essential factors in an exercise plan.
Strength training is necessary to keep bones and muscles strong. Find the workouts that complement your life and develop a routine of practicing two to three times weekly. Yoga, Pilates and easy stretching encourage muscle building, balance and flexibility. It is important to include cardiovascular work such as walking, running, swimming, biking, hiking, etc. to get your heart rate up to 60-80% of your maximum heart rate for a 10 to 30-minute period daily.
When developing a personal program decide what days and time are most suitable for your lifestyle. Talk to a physical trainer, if necessary, and determine which exercises are appropriate for your goals. Start slowly and increase repetitions, weight or time.
Nutrition and hydration are fundamental components of exercising. It is recommended that you eat a small balanced meal of protein, complex carbohydrates and healthy fats two to three hours before exercising. Within 30 minutes after exercising eat protein, protein, protein, and in 60-90 minutes afterward eat a complete balanced meal. If you need fuel during exercise eat a small orange, banana or a handful of unsalted nuts.
Hydrate, hydrate, hydrate. It is recommended on a daily basis drink half of your bodyweight in ounces. Consult with your doctor if you have kidney issues. Add oomph to your water with fresh fruit, cucumbers, herbs, ginger or “flavored” ice cubes.
Go for “Fitness for the Young at Heart.”
DATCU credit union provided refreshments and door prizes. Living Well seminars are free and open to Robson Ranch residents. Advanced registration at www.rrlwc.com is required to ensure sufficient seating and refreshments. If seating is full, walk-ins may be turned away. For more information please view the website www.rrlwc.com.
All content within presentations sponsored by the Living Well at Robson Ranch Committee is intended for general information only. It should not be treated as a substitute for the medical advice of a professional health care provider. Neither the Living Well at Robson Ranch Committee, Robson Ranch Denton HOA, nor Robson Communities is responsible or liable for the content and do not endorse any commercial product or service mentioned or advised in any presentation.