The Five Essential Components of a Baby Boomer's Exercise Program

Baby boomers, born from 1946 through 1964, have witnessed and experienced amazing changes during their lifetimes. If you are a baby boomer, you undoubtedly have noticed that your body and mind have undergone changes also. In an effort to "turn back the hands of time", many of you are returning to exercise. Perhaps your reason is to lose weight or to follow your doctor's recommendation or just to get back into shape. No matter the reason, it is important to embrace an exercise program that is appropriate for your lifestyle, age, and level of fitness to avoid injury and burn-out.

Your exercise program should improve your overall health with conditioning and strengthening so you are able to perform your everyday activities without causing injury. It is also crucial that your program be designed so that you are exercising in the correct way.

In this article I will share with you the five important components of an exercise program. I would highly recommend that you perform these five components every day. If you so choose, however, you can easily separate this program by concentrating on one component per day.

I Can't Touch My Toes -- Flexibility As you age, flexibility becomes compromised. Bending and lifting become more difficult. You are no longer as supple and resilient as you once were. Exercises to improve flexibility will increase your range of motion and your ability to perform daily skills, prevent injury, reduce muscle tension, and enhance energy.

Life is a Balancing Act -- Balance As you grow older, your balance may also become compromised. Many injuries to the elderly are related to balance. There is no better time than now to begin training your brain to improve your balance. Balance exercises will promote power, create better stability, and prevent injuries from falls.

It's About Your Insides -- Core Training Every exercise program should have core movements. Think of your core as your insides around your mid-section. The idea of core strengthening is akin to wearing a low back support around your belly. Your goal is to condition your core muscles (e.g. deep postural muscles, low back muscles, abdominal muscles) so that they are strong enough to support you as if you were wearing a low back support. Core training improves posture, physical performance, and balance. It tones muscles to help prevent back injury and alleviates low back pain of muscular origin.

Strong like an Ox -- Weight Training Strength training is important for all ages. It is especially important for women because they are more prone to bone disorders such as osteoporosis (a condition where bone is no longer replenished as quickly as it is broken down, causing decreased bone density and weakened bone strength). The benefits of strength training are increased muscular strength, increased strength of tendons & ligaments, increased range of motion, decreased body fat, and increased muscle mass. Other benefits are decreased blood pressure, decreased triglycerides and cholesterol, improved glucose tolerance and insulin sensitivity, and improved functional ability, especially as you age.

The Pumping Station -- Your Heart It is important to condition your heart, but you don't have to run on a treadmill for an hour. You can exercise the heart at varying speeds for a period of 20-30 minutes every other day; this method is called Interval Training. Activities may include walking, jogging, climbing steps, or jumping rope. The benefits of interval training are improved energy to the body, increased endurance, strengthening of the heart and lungs, and, most importantly, weight control and the prevention of disease.

You should always consult a physician before you start an exercise program. When you begin to exercise, keep your current health goals in mind. You are no longer 25 years old and your exercise program should fit your needs, age, and health goals. Start slowly and concentrate on proper exercise technique. Don't forget to warm up and cool down properly to avoid injury. To learn more about Dr. Michael Kaye and his new book log onto www.babyboomersguidetochronicpain.com and to learn more about his life coaching log onto www.coachinggps.com

Dr. Michael J. Kaye has been a practicing Chiropractor over the last 18 years. He holds a post-graduate degree in Rehabilitation. His practice focuses on treatment for the chronic and post-surgical patient. He has published articles on post-surgical knee rehabilitation; and chronic myofascial pain syndrome. He has developed a web site www.frompaintopersonalgain.com devoted to health, wealth and happiness. His coaching site is www.coachinggps.com Contact the author, Michael Kaye , at mijokye@comcast.net.