The best thing you can do to maintain muscle mass is to use your muscles, and it is never too late to start. It does not matter whether you are thirty-nine or ninety-nine. Nor does it matter that you have not exercised in years. What is truly remarkable about even moderate exercise is that, like the simple workout program itself, it can benefit us all. I hope that you are ready to begin the workout. One note of caution, if you are over forty, or have history of a medical problem, call your physician before beginning this or any other exercise program. Chances are that your doctor will be delighted you want to exercise, but in some cases he or she may want you to take a simple exercise stress test to check your heart function.



This workout routine lets you choose from five different activities, treadmill walking, outdoor walking, and stationary cycling. You can pick one of these activities or mix them up. It does not matter as long as you exercise at least three times a week. Obviously, I want you to select the activities that you will enjoy best. Each particular exercise in the workout routine has its advantages and disadvantages. Here are some things you need to know before devising your routine.

The advantage of treadmill walking is that it is done indoors and therefore you can exercise in any kind of weather. You may find outdoor walking boring, but when you are on a treadmill, you can read a magazine or even watch television to pass the time. The disadvantage is that you either have to own a treadmill or have access to one at your local gym or health club. Since treadmills are incredibly popular, you will find that most gyms and health clubs have at least one, if not several. The downside is that you may have to wait to use a treadmill if you tend to go to the gym or health club at peak hours when it is crowded. And if you are trying to fit your workout in during your lunch hour or before work, this may get aggravating which defeats the whole purpose of exercise. Another advantage to treadmill walking that you should tale into consideration, during your workout routine, you will be monitoring your heart rate. You can program your training heart rate on a computerized treadmill, which will make it easy for you to control the intensity of your workout.

Outdoor walking is a wonderful way of exercise. It requires no special equipment other than a good pair of walking shoes and a pedometer to measure your speed. It is easy and free, and being outdoors on a great day can send your spirits soaring. Walking outdoors on a bad day, however, can be downright depressing, and only the most committed walkers are motivated enough to do it. If you have access to an indoor track plan, plan to move indoors in inclement weather. If you don't, perhaps you will want to use a treadmill on nasty days and walk outside on nice days. Whatever you do, don't let the weather come between you and your workout. If you walk outdoors, do not walk in isolated areas by yourself and try to vary your route so that you don't get bored with the scenery. You can listen to music through headphones if you like, but be sure that you can still hear traffic noise. If possible, try to find someone who will walk with you. It is a relaxing way to keep up with friends, and it makes the time go faster.

There are many advantages to stationary cycling and only one bid disadvantage. It is not a weight-bearing exercise and has minimum benefits for maintaining bone strength. Therefore, it is not the best choice if you are worried about osteoporosis. Because it is not a weight-bearing exercise, stationary cycling is recommended for people with knee or foot problems. It spares the joints the kind of wear and tear that can cause arthritis flare-ups. Also, since it is done indoors at home or at the gym or health club, you don't have to worry about bad weather breaking your routine. You also don't have to worry about traffic as you do if you cycle on the roads. Similar to treadmill walking, on most stationary cycles you can program in your training heart rate, which makes it easy to control the intensity of your workout. You can also read or watch television while you are cycling, which makes the time go faster.