Excuses be gone! Workout woes solved
So you’ve arranged to catch up with some friends over an aerobics class but then your body decides to play up and you have to cancel. Sound familiar? Well, it would appear, you’re not alone. Women the world over face such setbacks. Here we look at three common exercise roadblocks and how to tackle the pesky problems that are getting in the way of your healthy intentions.
The problem: Age anxiety
While it's natural to feel nervous about exercising due to health conditions or concerns as you age, that’s even more reason to keep active. Exercise is the key to staying strong, energetic and healthy. It can help you ward off and manage illness and pain, and even slow down the signs of ageing. Think of this mantra: We don't stop exercising because we get old; we get old because we stop exercising.
To overcome age anxiety when it comes to exercising, consistency is key. Instead of putting yourself through strenuous workouts or setting yourself momentous fitness goals, just focus on moving your body more every day. Along with walking or swimming, resistance training is an excellent choice for women who’ve been around the block once or twice. If you don’t know where to start, it could be beneficial for you to seek the help of a trainer or group instructor to create a circuit that you can do at your own pace, using weights you’re comfortable with. Aim to do a 30-minute workout three times a week.
The problem: Anxiety or a case of the blues
If you feel sad, moody or low from time to time, there’s nothing wrong with you – you’re just human! Others may experience these feelings intensely for long periods of time (weeks, months or years), and sometimes for no apparent reason. Along with affecting your motivation and mental state, anxiety or depression can take its toll on your physical health.
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Regular exercise is a tried-and-tested way to overcome anxiety and feeling blue – not to mention a great way to keep fit. Physical activity stimulates the brain and gets adrenalin and endorphins coursing through the body, which is exactly what you need. If that’s not enough inspiration for you to get into your gym gear, say to yourself that you only have to exercise for 10 minutes – chances are you'll feel better and keep going. Cardio is a great type of exercise your exercise as it ramps up your blood flow for an extended period of time, meaning you'll feel great both during your workout and for hours afterwards. Walk, run or join a circuit class at the gym for at least 30 minutes. Resistance exercises – such as push-ups, squats, rowing and shoulder presses – also increase wellbeing.
The problem: Back pain
Unfortunately many people suffer from back pain – particularly in the lower back – when exercising. Usually caused by weak abdominal muscles or very tight hamstring muscles, back pain can also be the result of poor technique when lifting weights.
If you’ve suffered from back pain, while exercise is likely the last thing you’ve wanted to do, exercises actually keep the discs, muscles, ligaments and joints in the back healthy. If you are prone to lower back pain, reduce or prevent it by including strengthening and stretching exercises in your workout mix. They’ll help to fix stiffness and weakness, and minimise the risk of recurring pain. As we all have different needs, fitness levels and goals, it’s important to speak to a professional trainer – as well as consulting your doctor’s advice – to develop a customised program of exercises that will be suitable for your back and help diminish the pain too.
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