1. Avoid Heatstroke
People that are athletic are more prone to heatstroke (a form of hypothermia) than most. You may be experiencing heatstroke if you begin to feel dizzy, weary or become extremely thirsty. DO NOT ignore these signs when working out when it is hot. Your health is more important than trying to finish a workout.
There are some safeguards to avoid heatstroke while exercising outside: Wear lighter and loose fitting clothing when working out. This enables the sweat to dry up more quickly; try to work out in the evenings when the sun is going down or in the morning before the sun rises; drink water before and during your workout to avoid dehydration; avoid caffeine drinks and drink water and sports drinks instead.
So often when we “re-start” an exercise plan, we try to push ourselves too hard too soon. It is very important to work up to a level of rigor that is within your fitness level. This becomes more important as we age. Being in my early 40s, I have found that it is not as easy for me to just jump back into a rigorous workout like I used to in my 20s and 30s (as much as I hate to admit it…). Overexerting yourself can cause injury
3. Wear Proper Shoes
You probably notice when you have gone to look for a new pair of gym shoes, you will notice the different types – running, aerobics, cross training, etc. Athletic shoes are engineered and designed for the type of physical activity for which they will be used.
4. Reward Yourself for Success
Looking forward to treating yourself when you follow your plan can be very motivating. Set aside a day every week or once a month, to reward yourself with something that you would really look forward to. Maybe a spa treatment or a new outfit to show off your new figure might give you that extra push.
5. Walk to the Beat
of the Music
The results that can be obtained from speed walking can be truly inspiring.
If you are considering running, why not load up your iPod with very fast
and faster music and walk to the beat. You will be amazed how you feel
the next day. You will feel “good pain” in places that you
never knew existed. Speed walking is a great way to tone up your legs
and to increase your heart rate without overexertion. I find that either
70s disco music or 80s pop music is the best.
6. Switch up your workout
I talk about the FIRM’s use of “muscle confusion,” which involves changing up your workout to shock your body into new levels of fitness. Our bodies can become accustomed to the same workout and you may experience a plateau where it appears that your body is no longer responding to your workout. Why not mix up your exercise routine. If you run or walk, weight train, and / or other cardio activity, alternate days between different exercises. This can also be effective in keeping your workouts fun and not becoming boring. I can speak from experience that this has worked for me. When I alternate activity my results tend to be more dramatic and I look more forward to my workout.
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Food
& Fitness Advisor Straight from the experts at The Center for Women's Healthcare at Cornell's Weill Medical College. Each month, Food & Fitness Advisor brings you the latest thinking and research on exercise and nutrition for women over forty. There's nothing else like it anywhere. 
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