Starting An Exercise Routine for Middle-Age
Exercise in the 40 to 60- year age range is a critical component of successful aging. Exercise is now known as the most important tool to prevent dementia and cognitive decline. Exercise generates brain-derived neurotrophic factor (BDNF) which is the best fertilizer for healthy brain cells. The benefit of exercise for the body is just one more bonus.
Starting an exercise program should generally follow a release by your physician that you can safely pursue various levels of workout intensity. I generally encourage my patients and coaching clients to follow some simple principles; make it convenient, fun and productive. These three tenants enhance the probability of this practice to be a lifelong habit and having a group or person you work out with will greatly enhance accountability.
I then encourage them to pick some anaerobic exercises and match that with some weight-bearing exercises. We all need some of both to maintain cardiopulmonary health and muscle, bone and structural health respectively. Common options include walking, bicycling, swimming, and cardiac machines for the aerobic component and weightlifting, gravity exercises, yoga, and physical yard work, for the weight-bearing portion. Many exercises include some of both of course and these may include high-intensity practices that vacillate between weight-bearing and aerobics. Frequently people overlook the weight-bearing exercise in this generates most of the "youth-promoting" benefits while maintaining the structure are soft tissue needs to age vigorously.