There’s one habit that highly successful people have in common. Billionaire entrepreneur Mark Cuban does it for an hour every day. Facebook mogul Mark Zuckerberg does it three times a week. Believe it or not, it’s working out! Read on to learn how to make a workout routine that is effective and achievable.
How to Make a Workout Routine
Most people agree that it’s important to get regular exercise, especially in your golden years. However, if you aren’t in the habit of doing so, it can be difficult to figure out where to begin. When considering how to make a workout routine, you’ll want to start with what experts recommend, and then create a routine that allows you to do it consistently.
If you are over the age of 65 and have no limiting health conditions, experts recommend 150 minutes of moderate intensity physical activity per week. These activities can be anything that gets your heart beating faster, and you can break up these minutes however you want. In addition, they recommend including at least two activities that strengthen your muscles over the course of the week. Weightlifting is certainly an option, but yoga, pilates, or even strenuous housework can meet this goal as well.
These 150 minutes are the foundation of a good workout routine. Think of them as flexible time that you can spend doing things you enjoy . . . that are also incidentally good for your body. For example, if you take a 60-minute aquarobics class twice a week, and work in 30 minutes of vigorous walking with a friend, you will meet your goal of 150 minutes.
Setting Up Your Weekly Workout Routine
The hard part of exercising isn’t coming up with the exercises you want to do. The hard part is committing to do it enough that you see the benefits. That’s where your new exercise routine will come in. Once you know what kind of exercises you want to do, you can figure out how to work them into your schedule consistently. Follow these simple tips to get started:
- Make your plan realistic. Don’t make an exercise routine that is too ambitious, or you risk getting stuck in a cycle of failure and disappointment. A simple routine you can stick to is the best way to start.
- Use your existing healthy habits to build your routine. Are you an early riser that can hit the walking trail at dawn? Do you have a favorite yoga class that you want to add to your routine? Aim for three to five days of physical activity per week, and see what you can add to make your routine complete.
- Remember to rest. Because you are actively building muscle, your body will need time to recover. As long as you’re hitting your 150 minute goal, you don’t need to work as hard as you can every single day. Active rest, like leisurely walking or stretching, is a great add-on for your “off” days and can help alleviate soreness.
- Keep a calendar. Write out a list tracking what days of the week you’ll be working out, and what activities you’ll be doing on those days. Keep track of how many minutes they will require, and be ready to revise if necessary. If the weatherman is predicting rain on the days you usually take a power walk, you’ll want to have a backup option prepared.
Your new workout routine might look something like this:
- Sunday: Rest Day
- Monday: Walk (30 minutes)
- Tuesday: Silver Sneakers bodyweight training videos (40 minutes)
- Wednesday: Rest Day
- Thursday: Outdoor Pilates (30 minutes)
- Friday: Morning Yoga (20 minutes)
- Saturday: Walk with Friends (30 minutes)
Notice that the activities are spread throughout the week to ensure light and heavy exercise days, as well as two days of rest. There are 150 minutes of moderate exercise, and pilates and bodyweight training are also muscle-building activities. It checks all the boxes, and it even includes some outdoors exercise with friends for additional fun. Can you come up with something similar?
When considering how to make a workout routine, the best place to begin is with expert advice. Talk to your doctor about your new workout routine before you start. A good routine will get you going, but expert advice can help you stay on the right track.
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