People above 50 are often confused about how to stay fit and what exercises to avoid, since older bodies injure more easily and have a slower recovery rate. Nonetheless, it is never too late to start exercising, as long as it is safe and effective.
The ideal workouts are those that meet you at your current fitness level and challenge you to improve as you age. Here are some of the best exercises to stay fit after 50:
Cardiovascular Exercise
There’s a lot of talk about not letting age Stay Fit After 50 be a barrier when it comes to fitness, and that definitely applies at any age. Incorporating regular, cardiovascular exercise into your routine is a great way to build strength and maintain your body as you get older, while also keeping the heart and lungs healthy.
It’s important to note that you should always check with a doctor before beginning any new exercise program, especially at a later age. Once you’ve received the all-clear, start slowly by incorporating cardio exercises into your daily routine like walking, cycling, swimming or even dancing. Alternatively, you can try low-impact exercises like elliptical machines or yoga, which are gentle on the joints but still effective.
As you continue to work out, make sure to include some form of strength training into your routine as well. This will help to slow down the loss of muscle mass that occurs as you age, and is vital for maintaining bone density.
As gransnetters know, a decline in the metabolism is common at any age, but it can be particularly challenging to shift weight after 50. Including strength training into your workouts will help you keep the fat off and build lean muscle. Aim for two sessions of muscle-strengthening activities per week and don’t forget the protein – it’s key to muscle recovery.
Strength Training
In gyms, basements and spare bedrooms across the country millions of people, many of them over 50, are pumping iron, stretching heavy-duty resistance bands and doing pushups. They are not just working up a sweat; they’re also enjoying the benefits of strength training: increased bone density, improved balance and core strength, reduced back pain, greater energy and even improved mood.
While we tend to think of older adults as having poor posture, low strength and a higher risk for falls, regular exercise can ward off all these problems. Exercise helps tame menopausal hot flashes and weight gain; increases muscle mass; burns fat and improves blood sugar control, cholesterol and heart disease risk factors.
For strength training, gransnetters recommend starting with a few sets of hand weights that you can hold for eight to 12 repetitions before fatigue. Then gradually add weight until you can complete the reps with ease. You can also use free weights, machines or bodyweight exercises such as squats, lunges and crunches.
For the best results, do strength workouts two to three times per week. Avoid high-impact exercises as these can be more difficult on the joints. Also be sure to eat protein after strength training as muscles break down and need the fuel to recover.
Flexibility Exercises
At any age, flexibility and balance exercises are important for staying fit. These types of exercises keep the body limber and help to prevent injuries as we get older, while also improving posture, movement control, and relaxation. These can be done with static stretches, such as a seated forward bend, or dynamic stretches, which involve movement and help to increase blood flow, muscle warmth, and range of motion.
Strength training is another essential part of a fitness routine, especially for people over 50. It helps to maintain muscle mass and bone density, which both decline as we get older. A well-rounded strength training routine will help to improve balance, agility, coordination, brain health, and posture.
To get started with a strength training routine, a personal trainer can help you create a program that fits your unique needs and goals. They can also provide tips and tricks for avoiding injury and maximizing the benefits of your workouts. For example, one of the most common mistakes people make when starting a new exercise is doing too much too fast. This can lead to a sore back and overuse injuries that are difficult to recover from. To avoid this, start slowly with low-intensity workouts and gradually work up to more intense routines as your body gets accustomed to them.
Balance Exercises
As people age, balance exercises can reduce the risk of falls. This is especially important for older adults who may not bounce back from injuries as quickly. Balance exercises also build core and leg strength, improving posture, stability and coordination, which can help prevent falling. The Glor website recommends starting with simple balance exercises like standing on one foot for short periods of time, or walking in a straight line from heel to toe for a few seconds. Adding dumbbells as you build strength is also beneficial. Those who suffer from balance problems should check with their health care professionals before beginning any balance exercise program.
Some weight training exercises can cause injury in older adults, so it is best to start with easy ones. The squat and bench squats are both easy to perform, yet effective. They target large muscles, which can boost metabolism as muscle builds. Other easy weight training exercises include the pushup and the triceps extension. The upright row and chest press can be problematic, as they can squeeze already tight muscles that can lead to back pain.
Conclusion
Flexibility and balance are also crucial, and these can be improved through stretching exercises. Tai chi, which is an ancient Chinese martial art, can be an excellent balance exercise. It improves balance, flexibility and posture, and helps to reduce stress. Other popular flexibility and balance exercises include yoga and pilates.
