by Robert Oliva, ND, LMSW
(Floral Park, NY, USA)
I’ve been exercising most of my life. But as i’ve gotten older, I’m now 74, staying fit and healthy has become even more important. My experience with many different types of training approaches has enabled me to form a well-rounded exercise regimen that meets my needs as a senior.
My approach combines aerobic training, anaerobic exercise, functional training, stress management, and balance and flexibility.
Here’s what I do on a weekly basis to stay fit and maintain my health:
Functional Training: 3 or 4 mornings a week I do 15-20 minutes of what i call functional training. I’ll do five minutes of the primal or Asian squat, 20 reps of the bridge, stand from a cross legged position, pushups, and body weight squats. Next I’lll hang from a chinning bar for a minute or so. I’ll end the session with full diaphragmatic breathing that activates my parasympathetic nervous system leading to a sense of dynamic relaxation.
Aerobics: three times a week I will head out and walk briskly through town for 45 minutes. These walks condition my cardiovascular system and stave off heart and lung related problems. The walks also give me a deep sense of relaxation and mental calm and focus.
Anaerobics: I do full-body dumbbell workouts 3 times a week for approximately 45- 50 minutes. I hit each body part with dumbbells ranging from 15 - 30 pounds. I may do some back squats from time to time. I also intersperse resistance band training between dumbbell work. The bands are easier on my joints and especially come in handy when I’ve overtrained.
Balance and Flexibility: Yoga is my go to resource for maintaining flexibility and balance. Staying supple is especially important as I’ve gotten older. Remaining flexible and well balanced is a great way of guarding against falls that can be debilitating. I perform at least 2 Hatha Yoga sessions each week that last for 40 - 45 minutes each. I emphasize opening up the hips, chest, and back.
I follow a plant-based diet, perform daily meditation, and incorporate breathing and relaxation exercises during the week.
All of this has kept me from losing too much muscle mass while maintaining a balanced life-style.
I have my own website entitled Transform Your Life (http://www.rmolivand.com) that’s dedicated to helping everyone lead a fit, vigorous, and healthy life. Please feel free to visit. You can email me directly at email@example.com.
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