In this inspiring episode, we explore the journey of restarting a cardio routine after a long break, especially when you're over 50. Think of it like tuning up a classic instrument: the memory is there, but finding the rhythm again takes time, care, and patience.

Host Marko shares a personal and relatable story of how walking became the unexpected yet perfect path back to physical activity. With honesty, humor, and insight, this episode explores six practical steps for anyone looking to ease back into an active lifestyle:

1. Consult Your Doctor – Why a quick health check is a smart start
2. Progress Gradually – Start low, go slow, and don’t underestimate the power of walking
3. Listen to Your Body – Know the difference between healthy soreness and signs of overdoing it
4. Joint & Muscle Care – Warm-ups, cool-downs, and cross-training tips for long-term success
5. Hydration & Nutrition – Fuel your body before, during, and after your workouts
6. Consistency Over Intensity – Why doing “just enough” regularly beats going all-in sporadically

We also explore how to prevent and manage DOMS (Delayed Onset Muscle Soreness), the power of SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals, and why finding joy in the process is your best fitness companion.

Whether you're returning to movement after years or simply looking for a motivational nudge, this episode is for you. Your body will thank you, and your future self will, too.

Additional resources are available in the links below.

• Vibration Therapy in Management of Delayed Onset Muscle Soreness (DOMS) - Vibration therapy may also be beneficial for reducing muscle soreness and improving mobility (Veqar & Imtiyaz, 2014).
• Effect of Therapeutic Treatment on Delayed Onset Muscle Soreness (DOMS) - Studies suggest that warm whirlpool therapy and foam rolling may help reduce muscle soreness, while NSAIDs should be used cautiously due to potential side effects (La Shier, 2015).
• Effects of Electrotherapy on Delayed Onset Muscle Soreness (DOMS) - Electrotherapy techniques like Transcutaneous Electrical Nerve Stimulation (TENS) and Micro-Current Electrical Therapy (MET) have shown promise in reducing pain and improving recovery (Hosseinian, 2021).
• The Effectiveness of Physiotherapeutic Interventions in the Management of Delayed Onset Muscle Soreness - A systematic review reported that massage and light concentric exercise were more effective than no treatment, while static stretching, cryotherapy, and acupuncture were not strongly supported (O'Connor & Hurley, 2003).
• Delayed Onset Muscle Soreness (DOMS): Management Update - A review highlighted that light exercise, nutrition (protein, amino acids), and natural supplements like ginger and tart cherry juice may help manage DOMS (Kancherla, 2023).
• Delayed onset muscle soreness: is massage effective? - Massage has been shown to enhance muscle recovery and alleviate symptoms of DOMS (Nelson, 2013).
• Exercise to Reduce Physical Inactivity in Older Adults - High-intensity exercise may provide greater health benefits and is generally safe for older individuals when properly monitored (Taylor et al., 2017).
• Effects of Long-Term Exercise - Long-term aerobic and resistance exercise significantly improve cardiovascular health, strength, and body composition in older adults (Leslie et al., 2023).
• Exercise Recommendations for Older Adults - Highlights the need for a structured exercise program that includes aerobic, strength, and balance exercises to maintain physical function and reduce chronic disease risks (Acsm Position Stand, 1998).
• American College of Sports Medicine (ACSM) Guidelines - Recommends a well-rounded exercise program including aerobic, resistance, and flexibility training. A gradual approach is advised for older adults to maximize benefits while minimizing risks (Després & Ewing, 1998).
• Exercise and Cognitive Function in Older Adults - Regular aerobic exercise improves cerebrovascular function, cognition, and neuroplasticity in adults over 50, regardless of health status (Bliss et al., 2020).
• All is Coming? | Flow Yoga Center
• Physical activity
• Exercise and physical activity
• Exercise: 7 benefits of regular physical activity - Mayo Clinic
• Plyometrics - Wikipedia
• Cardiovascular Exercise for Seniors: Benefits and Guidelines
• This Is the Absolute Best Workout for Heart Health if You're Over 50, According to Cardiologists
• American Heart Association Recommendations for Physical Activity in Adults and Kids

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