It’s time to show those youngins that you can still teach them a thing or two and stay fit over 50.
What are the best ways to exercise over 50? There’s a common belief that once you turn 50 it’s all downhill from there. The world will tell you to turn in your running shoes and sit down for some bingo. Forget that!! It’s very possible to stay active and fit well past your 50th birthday. By maintaining a good fitness routine and eating right you’ll improve your overall health. Please remember to be careful when beginning a routine based on your medical history. With some caution and safety procedures in place, it’s time to get to work.
Table of Contents
Diet and Stretching
Don’t let your age affect how you take care of yourself and your body. Yes, it’s true that your body isn’t the same as it was when you were 20. It happens to all of us!
Even though your body may not respond the same way it doesn’t mean you can’t stay fit over 50. “Staying fit” might just mean something different as you get older.
For a lot of people staying fit past 50 simply means keeping the weight off. It’s also very common for our bodies to not easily process food as well as when we were younger. Our bodies can’t process food the same way which can lead to additional weight gain and more issues.
By maintaining a healthy weight you can lower your risk of heart disease, diabetes, and arthritis.
As always please consult your doctor before beginning a new diet or fitness routine. It’s very important that you don’t put a strain on your body that it can’t handle.
A concern you must be aware of as you age is your body’s inability to absorb and maintain certain nutrients. The most common nutrients you’ll need to maintain is calcium, vitamin B12, and vitamin D.
As you exercise your body will need more and more of these nutrients. It’s best to follow a diet rich in whole grains, milk products, vegetables, and fruits.
By focusing on these food groups you’ll limit the number of saturated fats and sugar consumed.
Stretch that Body
After having a plan in place for a proper and stable diet it’s time to stretch. Stretching before and after a workout is important whether you’re 24 or 54.
As you age your tendons get thicker and less elastic. This can lead to issues whether you’re active or not.
Since our tendons connect our muscles to our bones it’s vital that you always begin and end with stretching.
Your body also doesn’t warm up or cool down as quickly after a workout. Stretching will help your body handle both of these.
Being flexible can increase your balance and limit injury.
Healthy eating and stretching are key building blocks to helping you reach any fitness goal of staying fit over 50.
Check out this The Five-Minute Full Body Stretch video from Bowflex to get you started.
Lifting weights are not just for young bodybuilders. Maintaining muscle mass and strength will greatly help your overall health as you age.
It’s been said that a person can lose 10% of their muscle mass per decade after the age of 30.
Muscle mass burns fat more than anything else which greatly benefits your goal of keeping a healthy weight. Your metabolism will need that muscle to work at it’s finest.
Having stronger muscles can also protect you in the case of a fall. You’ll limit your exposure to serious injury.
Do you still need convincing to build muscle? Ok…how about these benefits. Building muscle can help with memory loss and sleep.
As your body is working; your mind is also getting a workout. By keeping your body engaged in physical activity your mind will stay stimulated.
Your mind will continue to fight to remember things and stay engaged.
If you’re moving and staying active your body will actually need rest at night. You’ll feel like you’ve actually earned that rest.
With your body actually being tired it will fall asleep quicker and easier.
Don’t be intimated to use dumbbells and resistance training during your fitness routine.
Learn more by reading Dumbbells: Forgotten Gym Equipment Guaranteed to Improve Results
Cardio and Friends
No fitness routine would be complete without some cardio.
The best part about cardio is anyone can do it no matter your current fitness level.
Cardio is a good place to start for beginners. It’s so important to get your loved ones off the couch and moving.
Being a couch potato leads to a variety of health issues.
You can get cardio walking the mall, running outside, or using a treadmill. The options really are endless.
To get the most out of your fitness routine try adding some cardio to your routine. This will prepare your muscles and help burn calories.
A few words of warning when using cardio in your fitness routine.
Don’t solely rely on cardio to get healthy. It’s important to your routine but you need a well-rounded routine.
To truly lose weight it will take a mixture of cardio, weights, and dieting.
Finally, know your limits. Consult your doctor before beginning a strict cardio routine.
To help protect yourself from injury or health concerns try exercising with a friend. Having an accountability partner will help push you and keep you consistent. Working out with a friend is also fun.
Having that interaction with others will benefit your overall health. Not only helping your mood but your brain function.
These conversations with your friend will keep your memory sharp.
Make some “Workout Buddy” t-shirts and get outside.
Don’t laugh…yoga is very beneficial to people over 50.
We’re in the same boat. It’s not going to be easy to convince our older loved ones to try yoga but they will love it.
It’s incredible to see the benefits yoga can have on your overall well being.
There’s no age limit to yoga! You can start at any time and it doesn’t matter your skill level.
Depending on a person’s health condition; yoga could be the best way for them to get any exercise.
The obvious benefits include improved balance and less joint discomfort. These are achieved from moving and simple stretches.
Some of the lesser known benefits include weight loss, moderation of chronic pain, and maybe even menopausal relief.
Yoga has been shown to increase muscle which in turn helps with your metabolism.
Chronic pain can be a big hindrance to getting more exercise. It can also cause a general crabbiness.
By using yoga to stretch and relax you might be able to relieve some of that pain.
Your family members will be in much better moods by finding some much-needed relief.
Just for the Ladies
If you’re a man feel free to skip this next part…
There is a rising number of older women turning to yoga to relieve menopause symptoms.
Since yoga can reduce stress, pain, and create an overall sense of calmness it’s become a widely used tool.
Plus it’s natural! No more relying on pills to get relief.
Let’s Get Going Senior
Aging shouldn’t hold you back. None of us want to feel left behind when we get older.
Try including some fitness in your life so that you can chase all your little grandkids.
Credits: Soundtrack “Eternity” provided by Kevin MacLeod (incompetech.com); Licensed under Creative Commons: By Attribution 3.0 License; http://creativecommons.org/licenses/by/3.0/