Maintaining an exercise routine in your 50s may feel intimidating and scary. You may feel like it’s too late to start exercising or your body is just not perfect. Well, the body of an over-50 is very different from that of a 20-year-old! For example, as you age, you may not be able to engage in the workout you did in your 20s and 30s. However, it doesn’t that does not mean you shouldn’t exercise and stay fit! Regular exercises are paramount to staying healthy and happy as you age. In this article, we will tell you why you should workout and a guide to working out and staying fit when you’re over 50.
Benefits of Working Out When You’re Over 50
As you age, you lose muscle and bone mass. Exercising is thus one way to help you rebuild these muscles and bone mass to increase your strength and energy levels. In fact, regular exercises reduce the risks and delay the onset of many illnesses and diseases in old age, like cardiovascular diseases, cancers, and type 2 diabetes. Working out will also ease the signs and symptoms of conditions associated with old age, like low immune function and indigestion. Moreover, exercising will help you maintain a healthy weight range.
When you are over 50, your metabolism also slows down, and thus you are likely to add weight which could predispose you to chronic conditions. Exercise reduces the stress levels, boosting your mood, and raising the level of endorphin hormones. This will reduce your risks of developing brain disorders like cognitive decline, dementia, and depression.
By exercising in your 50s, you will improve the quality of your life. Moreover, you will be independent and enjoy your life to the fullest.
A Guide to Working Out for Over 50s
Start Slow
It is worth noting that a small dose of exercise can have a substantial positive impact on your health. So, start small if you feel discouraged and out of shape to work out. Set small attainable goals like walking for at least 20 minutes per day. Gradually introduce other workouts in your routine. Before you know it, your body will be yearning for physical activities.
Choose the Right Activities for your Body
As you age, body parts like the joints tend to have lower endurance. Therefore, engaging in lower-impact exercises that are kinder to your joints would be best. Talk to your doctors or physical therapist if you have any medical condition for advice on adapting exercises that best suits you. Moreover, a comprehensive health analysis, like testosterone testing for women, would be best fit. Low levels of hormones like testosterone may result in lower energy which can deter workouts.
If the hormone levels are low, the experts will address the issue through therapies like hormone replacement. This will improve your energy levels and overall health so that you enjoy a quality life. Choose the workouts that you enjoy doing. Simple exercises like walking and jogging will go a long way in building your stamina, strengthening your muscles and bones, and improving your cardiovascular health.
Maintain a regular Workout routine
Your number of workouts will largely depend on your fitness goals and current health and fitness level. Let your exercise routine be all-rounded. Incorporate aerobic activity, stretching, and strength training into your routine. It would be best to engage in at least 75 minutes of vigorous aerobics and 50 minutes of moderate aerobic exercises. Aerobic activities like walking, jogging, dancing, and swimming will provide substantial health benefits like preventing cardiovascular illnesses.
On the other hand, strength training, like lifting hand weights, will help you build and retain muscle density. Strength training will help boost your body strength and improve your posture. Also, try stretching exercises like tai chi and yoga. Stretching will help improve the flexibility of your joints, therefore, reducing the risk of strain and injury during more intense workouts.
Vary your Workout Exercises
Engaging in the same form of exercise over and over can be boring. Try different types of exercise to break the monotony. But try them if you can safely advance to a more strenuous activity.
Try to constantly challenge yourself to do more. If you feel too comfortable engaging in specific workouts, you should slightly increase the intensity. Engaging in more intense and challenging workouts will yield better benefits. If you doubt the capability of your body to endure more intense exercises than those you are engaging in, talk to your doctor or physical therapist first.
Stay Alert to Health Problems
If you have a chronic condition or are starting workouts, start slow and pay attention to your body for any symptoms of a health problem. Conditions like joint problems, back pains, arthritis, and osteoporosis are common as you age. Whereas exercises can help ease the symptoms of these conditions, very intense forms of exercise can be detrimental. Muscle soreness is natural after exercising.
If you experience severe muscle and joint pain days after exercising, it could indicate that you are engaging in intense exercises. Talk to your doctor and tone down your workouts. Moreover, check with your doctor immediately if you experience symptoms like breathing problems, chest pains, dizziness, balance problems, or nausea after exercising.
Hire your Personal or Group Trainer
You will reap more benefits from your workouts if you hire your personal or a group trainer. An experienced and qualified physical trainer will guide you on the proper selection of exercises, intensity, sequence, efficient use of biomechanics and preventing of workout mistakes to optimize the results of your workouts and avoid injury.
If perhaps you opt for group workouts rather than solo ones, you will be more motivated to work out. Exercising in a group will also help you mentally by lowering your stress levels.
Final remarks
As a senior, you need to be very intentional with working out because of its undeniable benefits that will improve the quality of your life. Before engaging in workouts, talk to your specialists, like your doctor, for comprehensive health analysis and intervention like hormone replacement therapy. Specialists like your physical therapist and personal trainer will help you choose the ideal exercises.
