Canyon Ranch (Arizona)

A friend calls to say he's rented a house on a tropical island and would like you to come out for a week. The plan includes snorkeling, ocean kayaking and hikes through paradise. One question: Are you ready?

That's what staying fit is really about. Life offers us opportunities all the time, and you can't always say, "Wait, I just need to train for a few months before I can do this." If you exercise regularly and stay active, you're always ready to participate in life.

The essentials
All fitness regimens are not created equal. You can exercise at the minimum level to keep in basic good health, able to enjoy a wide range of activities. Or you can go to the maximum level of pursuing peak performance in a particular activity, or a range of them.

Either way, you need to address key elements. A good routine should take into account cardio or endurance training, strength, flexibility and balance and agility.

Any cardio activity helps. If you get your heart rate up three times a week, 20 minutes each time, you cut your risk of heart disease in half. Increase it to 40 minutes four times a week, and you'll likely see weight change as well.

And what's the best cardio activity? It's the one you'll do regularly, because, except at the competitive athletic level, cardio benefits are generally interchangeable - you can get your heart going with your favorite sport or by running on a treadmill. It doesn't matter which.

Many people are drawn to strength training to improve their appearance - we all want to look our best, and firmer muscles do look better. But be aware that building triceps muscle does not specifically reduce triceps fat: Spot reducing is a myth, but you can improve the appearance of an area with better developed musculature. Don't get hooked on looks alone, though. People often concentrate on the muscles they can see and ignore equally important, less visible muscles.

Balance in all things
When you work all your muscle groups regularly, your body maintains physiological and functional balance. This is equally true in stretching. Maintaining symmetry in range of motion may help you prevent injuries.

Balance is another, often neglected area that's especially important as we age. Our balance tends to be compromised with age simply through disuse. Think about all the balance it takes to play childhood games - we challenge our sense of balance much less as we age. Fortunately, anyone can regain balance and agility at any age. Dance, bicycle, practice tai chi, go boating, stand on one foot . you may not return to childhood levels, but you can improve.

Tease yourself
Experts suggest "teasing your functional limits," or doing slightly more than you're comfortable with, but not so much that it's painful or unsafe.

Think of it as "prehab." Keep your body in shape now, so you don't have to do the same exercises later in rehab. Give yourself the healthy advantage of exercise. Staying fit means you're always ready to enjoy life's opportunities.

www.canyonranch.com
(800) 742-9000