What to do

Today’s list is pretty simple:  what areas we need to consider when we plan our fitness.

• Cardio.  This is where we start.  We get the blood pumping.  We breathe hard.  Cardio builds our basic endurance, improves our mood, and makes our brains work better.  We need at least 150 minutes a week.

• Weights.  Once we have basic cardio fitness under our belts, it is time to address our body composition.  Building muscle mass strengthens our bones, improves our metabolism, and shapes our bodies.  We also have more everyday strength for things like opening jars and lugging groceries.  We want to do two or three weight sessions a week for optimum results.

• Flexibility.  We Western-types are at a major disadvantage in this area because we live in a chair culture and not a squatting culture.  Worse, we often work in sedentary jobs that we have to drive long hours to reach.  When we work out, we get stronger, but also less flexible unless we put a priority on it.  At a minimum, we need to stretch after our workouts when our muscles are warm.  At best, we include some flexibility-enhancing practices like yoga and Pilates into our fitness mix.

• Balance.  One of the major risks we all face as we get older is falling.  Falling can lead to injury, hospitalization, and loss of independence.  Balance is a skill we can practice.  When we target our abdominals, work on unstable surfaces, do asymmetric exercises, or engage in balance-building activities like dance, yoga, or Pilates, we are increasing our ability.

Let’s do it!