weight training

Beginning a solid fitness routine and staying motivated to do it can actually be easy. Read on to find many fitness tips which will help you continue to your goals!

You should plan on no more than an hour of lifting weights. Your muscles start to deteriorate if you train for more than an hour. So make sure to keep these weight training routines to less than sixty minutes.

Don’t put all of your efforts into doing only crunches when working out abdominal muscles. Through university studies, it has been shown that 250,000 crunches only burns a pound of fat. If you are doing them, you should consider doing something else. Find alternative ways to work your abdominals during your routine.

Working out while enjoying your favorite t.v. show can take your mind off the exercise and increase the number of calories you burn in a day. When the commercial comes on, stand up and do a few jumping jacks or a bit of stretching. Try small weight training as you sit on the couch. It is always possible to find a creative way to obtain additional exercise.

No matter what kind of exercise you’re doing, wear the right shoes to do it. When you do not wear shoes that are designed for a certain activity, you risk injuring your feet and legs. Also, you will have tired feet after you work out, and you will not be able to do it as long.

Plan on spending small amounts of time every day exercising. Doing extra things like taking the stairs can help you burn extra calories.

If you plan to start working out, refrain from referring to it as working out or exercising. Referring to your routine by those names can reduce your motivation for exercise. One way to eliminate this word from your vocabulary is to call any workout that you are going to do by it’s actual name, like biking.

Count your reps down. You should not go upwards, go backwards when counting. This will help make your exercise routines feel easier and quicker, because you are counting them down. If you count down you will be more motivated.

Keep your pace as steady as possible when you are cycling. When you pedal too fast, you’ll get tired too fast. A steady pace will help to build endurance and, eventually, reduce fatigue. It is also going to help you know when you might injure yourself if you go at a steady and brisk pace; you will feel a pull.

You can get your fitness plans off to a good start by taking a walk with your dog. Not only will this benefit your fitness, but the dog will love the walks and look forward to them. Begin at a reasonable pace. Walk a couple of blocks to begin with, increasing the length of the walk when you feel fitter. This is a benefit of having a canine companion.

Before starting to work on your physical fitness, make sure to schedule a physical with a physician before doing anything strenuous. Getting the advice your doctor can be really helpful, especially if you have health problems that could interfere with your fitness program. Even if you feel like you’re already as fit as you can be, a doctor will be able to give you good advice on how to proceed.

Sip on water regularly during your exercise sessions. When exercising your body rapidly loses water which causes you to get dehydrated very quickly. The quick movements of muscle fibers rub against each other and that produces heat. As a response, your body sweats as a means to remove the excess heat and cool down, which results in slight dehydration.

Don’t bounce when you are allowing your body to stretch out. You can hurt your muscles by doing this. Though many do not realize it, stretches that require you to bounce really do not add flexibility. This cause an abrupt change in the muscle’s position and can cause a strain or tear. Always keep in mind that ideal stretching exercises emphasize stability, not bouncing.

Try lifting lighter weights faster in order to build strength. This results in your muscles generating more force, and the result will be the same as if your were lifting heavier weights. Target a weight amount that is approximately half of your maximum lifting amount.

These tips are essential for getting fit. It is critical that you make fitness part of your everyday lifestyle, as opposed to a weekly habit. When you are fit and healthy and lead a lifestyle that has fitness as a key element, you will have the energy you need to handle all of life’s problems, and live a happy life.

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Many people want to get in better shape, but think that doing so is too difficult. The only real way you can truly accomplish it yourself is to learn the right things and become truly knowledgeable about fitness. This article is full of great tips to help get you started.

A lot of people like to go to the gym and lift weights to get fit. You really don’t need all that equipment to stay in shape, however. Just doing pushups, handstand pushups, leg raises, squats, bridges and pullups is enough to keep you fit.

You can substantially boost your fitness level by walking. If you use your heel to push off and on to your toes last you will not put as much pressure on your calves. You can also work your arms when walking by keeping your elbows bent and swinging them after each step.

Don’t be scared! Biking is a fantastic alternative for those seeking another way to improve their fitness. Riding a bike is a cheap way to commute to work. A drive that is 5 miles is a 30 minutes bike ride so check off exercising from your to-do list before you even get to work.

Personal Trainer

If you truly want to do everything in your power to get into shape then you are going to want to invest money into hiring a personal trainer. Personal trainers have a lot of knowledge that you don’t, and can be extremely motivational. Some people may not like having a personal trainer, but for some, it makes all the difference in the world.

Crunches aren’t going to give you a six pack, no matter how many you do. You can get bigger and stronger muscle tone with workouts that target your abs, but these are not going to reduce the fat in your midsection. If you want flat abs, you have to take care of your diet and do a lot of cardio and weight training to cut body fat.

Are you interested in getting more out of your workout? Add more stretching to it. Stretching has been shown to increase strength anywhere up to 20%. Between sets, devote 20 to 30 seconds to stretching the muscle group that you have just targeted. By doing simple stretches, you can improve the quality of your workout.

Believe it or not, the best way to quickly get fit is to complete your exercise routine in 10 percent less than you normally do. Your muscles will have to work harder, and your endurance will improve. For instance, if you usually spend 30 minutes doing your workout routine, do the same routine in 27 minutes when you work out next.

An important part of any fitness program is to start out with well-fitting shoes. You should buy the shoes you’re going to exercise in at the end of the day. Your feet swell over the course of the day, and they will do the same when you work out. You should ensure there is a half inch of space between the shoe and your big toe. Make sure you have some toe movement.

It’s important that you avoid working out when you’re sick. Let your body heal back up at a normal pace when you become sick. The body will be inefficient when it comes to muscle building and physical endurance. With this in mind, avoid exercising too strenuously until you are fully recovered. While you are waiting, get plenty of rest and eat well.

The donkey calf raise is an exercise worth checking out if you want to add muscle mass to your calves. These exercises effectively build your calf muscles. If a partner is sitting on your back, then all you have to do is raising your calves.

Define your goals before beginning a weight training program. If your goal is to have larger muscles, your plan should include heavy lifting. To sculpt your arms, do more repetitions of lighter weights, which will help to tone.

With the information, you just learned you should have a better idea of ways to get fit. Always remember that the journey for fitness doesn’t stop at the body and more information is always available if you know where to look. By taking the advice you learned here to heart, you will find yourself well down the path to fitness sooner than ever.

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Many people have great hopes and dreams about physical fitness. It is a sad fact that many people fail to reach their goals. Achieving physical fitness requires motivation and will power, things that the average person can easily give up on. Luckily, this article has some great advice for making any fitness goal a reality.

Pay for your gym membership in advance to make sure you utilize it. Hopefully by paying all at once in the beginning it gives you the motivation to go to the gym, otherwise you would be losing out on a lot of money. Of course, this is something you should do primarily if you have issues committing to a specific location.

Do not do more than an hour of weight training. On top of that, your muscles start to deteriorate after about an hour of work. So make sure to keep these weight training routines to less than sixty minutes.

Write down your results after every workout. Keep detailed records of your workouts, including any incidental exercise you did during the day. Even purchase a pedometer and track your daily walking. Add this information into your fitness diary. When you write down what you do daily, it helps you see see how well you are progressing so that you know if you need to step it up or not, and it helps to keep you motivated.

Treadmills, whether at home or in the gym, are convenient, but a run outside is a better exercise. A great run through a city park or down a country road is both scenic and exhilarating so save the treadmill for inclement weather when getting out is impossible.

People who play racquetball and tennis have found an easy way to strengthen one’s forearms. Take some newspaper and place it flat on a table or other convenient surface. Using only one hand, begin to wad the paper up in your palm as tightly as possible and continue this for 30 seconds. Repeat the crumpling exercise twice then switch hands, finally switch back to your dominant hand for two more repetitions.

m workout session. Have a pre-exercise routine where you wake up a few minutes early in order to get in some light cardio and stretching so your body is warmed up. This allows you to begin your day in a healthy way and set the stage for future routines.

If you are someone who works out, it’s best not to call it working out or exercise. If you are like most people, just hearing those words is demotivating. When you go and exercise, instead call it running or cycling.

Running is good, but it does have some potential dangers. To help prevent the negative effects, you should reduce your mileage to half of the normal miles during one week, every six weeks. Setting aside half of your miles can help your body recover from running and prevent serious injuries.

Test the bench before you use it for a workout. Check the padding on the bench by putting pressure on the seat with your thumb. You should feel nothing but padding. If you feel anything hard like metal or some other material, choose another bench to work out on.

Divide your total run into three equal segments. Start slowly, then gradually increase your speed to your normal pace. The last 1/3 should be faster than the rest of the run. You can build up your endurance and run longer every time.

With the proper advice, the goal of fitness is attainable. Nothing can take away the challenging aspect of becoming fit, but it is possible to overcome these challenges. If you want something, you must work for it- even fitness. Use the information you’ve just read and you will be one step closer to meeting -or exceeding- your goals.

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Getting yourself in shape is the best things you can do for your overall health and well-being. There are many things to learn, and it is hard to know how to get started. This article has some awesome information to help you reach your goals.

You should do weight training in less than one hour. In addition to that, your muscles begin to weaken after one hour of continuous weight lifting. So make sure that you stop lifting weights before an hour has passed.

When weight training, begin with the small muscle groups. The smaller muscles in your body tire more quickly than the larger ones. Therefore it is smart to start with small machines or barbells before moving on to the larger machines. That way, you can give your small muscles a break while you exercise your large muscles.

Try changing the things you do when you work out. This keeps your exercise regimen out of a rut, and you stay committed to exercising every day. This also uses different areas of muscles so your body does not become accustomed to it and not benefiting from the exercise anymore.

Keeping a record of your fitness in a diary could be beneficial to your routine. Record your daily work outs, and be sure you add in all the extra exercises you do each day. Buy a pedometer and look to see how many steps you take during the day; write that down, too. This type of written accountability will help you understand your total progress as you move towards your end goal.

Do you want to make the most out of your exercise regime? You can increase your muscle strength up to 20% by stretching. Try to stretch for twenty or thirty seconds between sets. Stretching is an important part of any workout, and it prevents injuries.

Before starting your workout, test the padding thickness of the bench by pressing fingers down into the cushion firmly. If the wood is easily palpable beneath the padding, choose an alternate machine. Exercising on a machine without sufficient padding can result in bruising, as such a machine will fail to give you adequate support throughout your workout.

You can improve your strength more quickly by shaving ten percent off the time of your workout routine. By doing this, your muscles will work harder, plus you will increase your endurance. As an example, if you exercise in 30 minute increments typically, do the same amount in 27 minutes tomorrow.

Do not think of your workout sessions as hard and sweaty work. Using those words can make you become less motivated. When you talk about exercising, refer to it as whatever you will actually be doing, running or cycling is more interesting.

While running is a great cardio exercise, when practiced in excess, it can actually damage your body. To exercise damage control, give yourself a mini-break from running by reducing the distance you run to half, for about a week at a time, every six weeks or so. Lowering your mileage like this allows your body to rest, giving it a chance to repair any damage and prevent long-term problems that can develop when the body isn’t given a chance to recover.

Bike at a steady rate. You are going to make yourself tired, the faster you go. Pace yourself in order to gain endurance and keep yourself from getting tired. Pedaling at a moderate, steady pace is also a great way to prevent any muscle injuries.

Weight Training

Resistance and weight training are good options for runners. Runners don’t often do weight training, but they should start! However, runners who incorporate strength training into their routines have improved endurance and fewer injuries.

Working in your yard is a great way to get some exercise. Doing yard work is a wonderful way to get out and break a sweat. The activity combines fun, essential yard maintenance, and working out. To give yourself some physical activity, improve your space weekly. Working in your yard is a great way to improve both your property and your body.

As stated above, these tips should help you take significant steps along the path to being as fit as you want to be. With these tips serving as a foundation for your efforts, you are closer than ever to meeting your goals. Becoming a healthier person does not happen overnight, which means that it is extremely important to continuously work toward your goal.

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A lot of people really take interest in fitness and exercising to get themselves into great shape. Getting fit is very important to life. If you are in top condition, your lifestyle can be one that is more vigorous, enjoyable and far healthier. Keep reading if you are interested in improving your health.

Walking is an excellent way to improve the way your body looks. To help get a good pump in your calves, you should start by walking heel to toe and then pushing off with the heel first, then your toes last. Exercise your arms too, since you can bend elbows and swing arms with every step.

An excellent method of getting in good shape is selecting exercise routines that firm up your body’s muscles and improve their flexibility. See if any classes are offered in your area.

Exercise when watching television so you always have weight loss momentum. You can walk around your living room during a commercial or do an exercise when there is a break in the action. You can even do some small weight training as you are sitting and relaxing. There always seems to be opportunities to squeeze in a little bit more exercise.

It’s a great idea to jot down a few notes about your day’s exercise in a fitness journal. Note your workouts and anything else that you engage in. Even purchase a pedometer and track your daily walking. Add this information into your fitness diary. Writing it all down helps you keep track of your fitness progress.

When selecting a workout bench, push down on the padding with your fingers to check the thickness. If the padding is not sufficient, you will be able to feel the wood under the pad. Try out a different machine if you can feel the wood. The lack of padding will compromise the much needed comfort while you are working out and may lead to soreness or bruising.

Flex as much as you can during all of your weight training efforts. This is an excellent workout for your butt, but most importantly, it helps you minimize your chance of injury because your body is being forced to position itself more effectively. The position you assume when flexing your glutes help to stabilize and protect your spine.

Running, while beneficial, can harm your body over time. To prevent damages to your body you should cut down on the amount that you run every once in a while. One week out of every six, only run half of what you normally do. Setting aside half of your miles can help your body recover from running and prevent serious injuries.

Break down each of your running sessions into three phases. Begin at a slow and steady pace and gradually increase your pace in small increments. You can amp up your pace for the final third of the distance and run it faster than you have before. This helps increase your endurance and eventually, you should be able to start running longer every time you run.

A surprising fitness idea that helps you as well as others, is to work as a volunteer. There are many good physical jobs that need to be done by a volunteer force. You’ll provide a service that’s needed and get moving more.

Avoid wrapping your thumbs for pullups or lat pulldowns. Placing your thumb next to your index fingers means that your back muscles do more of the work instead of your arms. Placing your thumb in that position may create an odd sensation but you will be placing the focus more directly on the correct muscles.

As with all lifting exercises, bicep curls should be done properly. IF you don’t do this, you risk straining your muscles. Hold your wrists in a position where they are extended slightly backward in order to lift the weights properly. Then, slowly release the pose and return your wrists to a normal position. This exertion will help to form the biceps that you desire in a safe manner.

Before beginning an exercise program, visit your doctor for a complete physical exam. This will ensure that you are ready to achieve your fitness goals in a healthy way. This step is critical, particularly if you smoke or have pre-existing conditions.

The introduction to this article emphasized that eating right and working out are the keys to living a long life. Never let your health be something you take for granted. Use these tips to find a healthier and happier you.

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Most people start a fitness program because they want to lose some weight. Your fitness is very important. Being fit is what helps to add more years to your life and helps you to look and feel better. If health is a concern of yours, take the terrific advice in this piece to heart.

Take the time to discover exercises that you find enjoyable and sustainable. Try and find an activity that you like so it won’t be a hassle to work out.

You need to consider trying different methods when selecting a fitness regimen. Many healthy exercises and activities do not require the use of equipment or a membership at a gym. This can be very important in planning a routine that will keep you interested and motivated.

A personal trainer can be a good investment for those who are dedicated to always improving their fitness levels. A trainer not only provides professional insight, but they can motivate you to continue with your fitness routine. Even though personal trainers aren’t everyone’s cup of tea, they can really help you out.

Wall sits are fast and simple ways on which you can build leg strength. To start, look for an open wall space that is wide enough to accommodate your body. Keep yourself around 18 inches away from the wall. Start leaning back and bending your knees until your back completely fits on the wall. Bend your knees slowly until your thighs are perpendicular with your legs. Maintain this position as long as possible.

Overcome your dislike of your least favorite exercises by putting them into your fitness routine. People tend to neglect exercises that they aren’t capable of doing easily. You may even learn to like it if you keep practicing.

Set aside a few minutes every day to exercise. It does not even have to be something you have to schedule around like going to the gym. It can be as simple as taking the stairs instead of the elevator at work. Small differences like this can have a significant impact.

Dips can be a great addition to your fitness regimen. Dips can be a great way to target your shoulder, chest and tricep areas. There are many ways you can do them as well. You can position two benches and do dips between them. You can always add weight for every dip.

Box Squats

In order to improve the mass of your quadriceps, perform box squats. By doing box squats, you’ll get explosive power for regular squats. The only item needed is a box, placed behind you. You are going to pause briefly as you are coming back down from the squat.

Make your count in reverse. Start with the number of repetitions you wish to complete, and count towards zero from there. Working toward the smaller number will give your workout a feel that is quicker and easier. Thinking of how many reps are left instead of focusing on counting up can increase your motivation.

Be aware of your body’s energy level, and take a break when you feel exhausted. Some personal trainers advise only resting when you are finished with a set. Common sense, however, should prevail; being aware of how you feel is important. When your body says to ease off, listen to it. If you do not there is a chance you will hurt yourself.

Weight Training

Resistance and weight training are good options for runners. Runners don’t often do weight training, but they should start! Studies have shown that runners who lift weights on a regular basis can not only run farther without becoming fatigued, but also faster than those who do not.

While doing specific workout routines like lat pulldowns and pullups it is not necessary to wrap your thumb around the bar. Placing your thumb next to your index finger will refocus attention upon your primary back muscles. It will feel strange at first, but it’s important for getting the right muscles worked out.

Get back into your routine if you get back into it as soon as possible. Gentle exercises – brief ones, with only a fraction of your usual intensity – will actually help injured muscles heal. Proper exercise will increase blood flow to your injured muscle.

Create a fitness plan that the whole family can do. Engage them by allowing each member to select that week’s activity on a rotating schedule. Recording everyone’s workout progress in the same place will help to ensure that everyone is doing their part. Have family members try activities until they find one or two at which they really excel.

As mentioned before, working out and eating properly to gain fitness is necessary to help you live longer and more robustly. Never take your good health for granted. Following the guidance provided earlier in the article is a great way to start your journey towards becoming more physically fit and healthy.

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A lot of people are clueless on how to start out on their fitness journey. The information in the article below offers many great tips that are simple enough to help you get started with your fitness routine. If you want to do well, take the information provided here and put it to use.

Don’t have much time for workouts? Make two smaller workouts by splitting your ordinary exercise routine. Simply split your normal workout time into two parts. Therefore, instead of working out for a one hour burst, split it into two half-hour sessions, one morning and one night. You can split a gym workout into one workout in the gym and one outdoors, if making two trips to the gym doesn’t fit your daily schedule.

If you want to tone the triceps, you should do simple push-ups. The trick is to take the normal pushup and directly target your triceps. This is done by rotating your hands 45 degrees. Your fingertips should now be facing each other. This targeted push-up exercise will strengthen and tone those hard-to-reach triceps like no other exercise out there.

When developing an exercise plan, it’s best to think creatively. Going to the gym is not the only way to increase your fitness levels. There are many enjoyable activities that can work your body. This helps those people just getting started, as exercise is much easier to stick with when you find ways to make it enjoyable.

If you like to watch TV, do your exercise while you watch your favorite shows. You should aim to get out off the couch and walk during commercial breaks. Try small weight training as you sit on the couch. You will always find some amount of time to squeeze a workout in, no matter how busy you are.

Create a schedule if you can’t stick to exercising frequently. Fit exercise into your schedule all week and make sure you follow through with it. If something on your agenda conflicts with your scheduled workout, make it up as soon as possible, and treat it just as importantly as you would a regular workout.

110 Rpm

Your bicycling pace should be kept between 80 and 110 rpm. Doing so will enable you to go further and faster without as much knee strain or overall fatigue. You can easily determine your pace by counting the number of times your right leg comes up in ten seconds, then multiply this number by six. Shoot for the 80 to 110 RPM range.

Dips make a great addition to virtually any fitness routine. You workout your shoulders, triceps, and chest when you do dips. You can complete these in a variety of ways. You can do gravity-assisted dips by doing them between two appropriately-positioned benches. The intensity of the dips can be increased with weights.

Only work out the muscles that have been exercised the previous day lightly. You can use the same exercise you normally use but with only a fraction of the weight.

Lift Weights

To increase the effectiveness of your running routine, lift weights. Runners often overlook the importance of weight training. Studies show that those runners that lift weights regularly can run farther and faster without getting tired.

When possible, try to workout outdoors. You could go for a walk in your neighborhood, take a jog on a nature trail or get involved in a game of basketball. You will start to look forward to your workouts, and you’ll finish them feeling totally rejuvenated. This can help improve your thinking and lower your stress.

To succeed at improving your level of fitness, you must start with a plan. Take advantage of the advice found here, and use them to create your own plan to get fit and healthy. If you aren’t sure where to begin then just get to it. The tips you have read here should help you on your journey.

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Supervised physical therapy may be helpful to ...

Supervised physical therapy may be helpful to overcome some symptoms. (Photo credit: Wikipedia)

As men and women get older, the ways they think about themselves are changing. Many people come to change how they perceive their ability to lead the active lifestyles they followed when younger. Many older folk think they can’t continue to exercise the way they did do when they were younger. In a lot of cases, this could be correct; the thing is that studies show it’s never too late to begin doing more exercise. Nobody¬† is too old to start exercising. But it is important to start slowly, working your way up. Once you’ve established your exercise routine you will probably find that you can be healthier, more active and feel better than you did even when you were years younger.

Before you get started on any exercise programme you ought to take a medical checkup. Consult with your doctor to see what kind of exercises he recommends for somebody in the condition that you are in. You aren’t likely to find that your doctor disagrees that exercise will be a positive benefit, even into your old age.

At the beginning your exercise programme should consist of moderate levels of activity – you shouldn’t begin with challenging training sessions. A good short fifteen minute walk is an example of a moderate form of exercise that can yield significant benefits. You could start with just ten min. Or you may find that you can only go 5 to 10 min before needing to take a break. The key is to keep setting goals & move forward. So if you start with ten minute walks, as the days and week go by, gradually increase this time to a quarter of an hour and then twenty minutes. Don’t try to prove to yourself how much you can do in the first session. You’ll do much better if you build yourself up and increase your activity level each day so that your body begins to feel more comfortable with the work you put it through.

A good goal is half an hour of moderate exercise every day. Ideally this would include a combination of stretching every day, alternating weight training with aerobic exercises. But, especially if you have been living a sedentary life for many years, this is not the best way to start out. It may take several weeks or even a few months before you’re comfortable with a thirty minute walk. There are a lot of changes in our bodies as we grow older. Aging causes muscles to weaken and our lung capacity decreases. Our metabolic rate goes down and our flexibility reduces with age. We are also at higher risk for medical problems such as the bone weakening disease, osteoporosis.

It is suggested that exercising regularly can prevent over half of the potential physical decline that’s associated with aging. Physical activity slows the aging process while increasing your energy levels, your endurance and supporting your mental health.

Improvements in muscle tone, strength and appearance are the obvious external benefits of exercise, but regular exercise will also increase the efficiency of your lungs & your heart, averting potential problems internally as well. It’s essential to keep your ligaments from becoming too stiff as you get older as this will result in reduced flexibility and restricted movement range. As an active person you will receive benefits such as decreased blood pressure and lowered heart rate. Improvements in self-esteem, confidence & less stress are other advantages.

When you’re considering a course of physical activity it is important to examine multiple categories. These categories are aerobic training, strength and also flexibility. In the beginning it’s important to increase flexibility as much as possible. For people who haven’t exercised in a long time to increase flexibility should be the starting point, preceding any other activities. Tight, immobile, muscles can lead to injuries.

Wen you’ve spent several weeks working to improve your flexibility, it’s time to move onto aerobic activities. Walking as previously mentioned as a good way to get started. Another major activity is water aerobics. If you’ve access to a pool this is a great way to get aerobic exercise without causing pain or stress on the joints.

Weight training should usually come after you increase your flexibility and have developed a regular programme of aerobic exercises. There are many options for weight training that doesn’t require that you join a gym. Many exercises such as push-ups, or even push ups starting from the knees can help to build muscle strength.

Although too many people feel that healthy exercising is something that’s harder for them to do as they get older, it’s equally, if not more, important to exercise in our senior years.

 

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