Monday, July 6, 2009
Health at Retirement
There is nothing more important than health at any time of our life. In the retirement phase, health is even more important. Otherwise, we will be tormented with having to pay heavily to ease our health problems. Of course, if we have insurance, we should be covered - right? Yes if we have sufficient coverage. No and we have a tendency to find this out later, we will have to fork out our hard earned nest to finance our health. Our nest should be for enjoyment and daily expenses. With today's expensive health costs, we will be in deep trouble if we have a health issue at this phase.
So, what can we do? First, preventive measures is always more effective and fun than cures. What are the preventive measures a retiree can take? Exercise in moderation, proper diet and eat in moderation, go for health checks regularly, de-stress and most important, enjoy this phase of your life.
Exercise not only improve our physical fitness, it also improves our mental alertness. Listen to the following discussion about exercise and the impact on the brain .
So, what can we do? First, preventive measures is always more effective and fun than cures. What are the preventive measures a retiree can take? Exercise in moderation, proper diet and eat in moderation, go for health checks regularly, de-stress and most important, enjoy this phase of your life.
Exercise not only improve our physical fitness, it also improves our mental alertness. Listen to the following discussion about exercise and the impact on the brain .
Exercise in moderation: Choose an exercise routine. It does not have to be marathon running. It can be going to the gym for a treadmill, elliptical, and stationary bicycling. It could be swimming, dancing, trekking, brisk walking or just plain walking. The important thing is to do something active and not be a couch potato doing nothing. If you can, do something you really love to do. Perspire a little, pant a little, it's all okay.
What is moderation in cardio training? There are two ways to check this:
1) if you can still talk while dancing, on the treadmill, etc, you are doing fine. Otherwise, slow down. Or...
2) Use your heart rate as a indicator and apply this formula: Take your age off 220 and then multiply by 65% (intensity). So, if you are 55 years' old:
220-55 = 165
165*65% = 108 beats per min
If you are doing cardio at 108 beats per min of heart-rate, you are already exercising in moderation. If you perform at higher intensity, say 75%, you will be on your way to improve your cardio and fitness.
It is always important that you consult your doctor before embarking on a exercise routine to keep fit. If you are on medication, make sure you continue taking them while you pursue your fitness program.
How frequently should you do these cardio? At least 4 times per week and for about 20-30 mins. Start slow and then pull yourself to longer duration and more times per week. Most important of all, you must find a program you enjoy doing with yourself or friends.
Soon, you will find your body adjusting to the new activities. Your clothes will seem bigger. You can fill fitness in voice, bounce and energy.
I am currently doing 5 days of cardio workout in the gym and 2 days brisk walking at weekends.
If you have any questions, let me know.
I will talk about toning exercise the next time.
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