Ways you Can Stay Fit at your 50’s
Doing work out often is essential for people above 50 years to stay healthy and keep moving. There are lots of benefits that accompany workout for older adults, such as control overweight, improve your memory and cognition, increased metabolism, helping you maintain independence as you get older, reduced impact of illnesses, enhanced mobility and overall strength. It’s never too late to incorporate exercise into your daily routine. start today and you will enjoy it.
Here are ten tips to get you on the right track:
1. Consult your doctor before beginning any exercise program, even if it’s billed as an easy exercise for seniors.
2. Stay hydrated – make sure you drink plenty of water when working up a sweat. Carry a water bottle with you when you leave the house, especially if you are gone for most of the day, and drink from it regularly.
3. Avoid exercising between 10:00 am and 2:00 pm when the sun is at its strongest.
4. Use sunscreen with an SPF (sun protection factor) of at least 15—higher is even better—applying it liberally and often, and after swimming (even with waterproof sunblock).
5. Exercise with a buddy – don’t go it alone. Not only can you motivate each other, but there is someone with you should you need help.
6. Wear protective clothing, a wide-brimmed hat, and sunglasses, especially if you require a prescription.
7. When swimming, make sure a lifeguard is on duty and you’re swimming with a friend.
8. Wear proper gear, such as a helmet when biking and a life jacket while boating. Make sure you select proper footwear for your sport of choice and that it fits properly.
9. Know your limit. Don’t push yourself. There are plenty of days ahead and time to build strength and stamina.
10. Apply insect repellent to protect yourself from insect bites that spread illnesses.
How much exercise should a senior get?
The CDC recommends that adults over the age of 65 get at least 150 minutes of moderate aerobic exercise, or 75 minutes of vigorous aerobic exercise, and two or more days devoted to strength training each week. Moderate aerobic exercise might include walking for one hour, while vigorous aerobic exercise might mean jogging for 30 minutes and holding yoga poses and weight training such as situps and pushups, working with resistance bands, plank and dumbbells at the gym
Spending time in the yard is a great way to get some fresh air while being active, and fresh fruits and vegetables are a healthy addition to any meal. Heavy digging, shovelling, and moving objects can even help fulfil strength training goals! Gardening is an extremely rewarding way for seniors to stay fit that can quickly become a loved hobby.
If you have bad joints, and the idea of kneeling down seems too difficult, try starting with raised garden beds and potted plants. This way, you can still reap the health benefits of gardening without hurting your knees or other joints.
The water makes exercise easier on your joints, and the added resistance works for all major muscles groups, focusing on core strength. Swimming and water aerobics are a wonderful way to increase your heart rate and work your muscles without fear of injury it can also help increase bone density, which reduces your risk of developing osteoporosis.
walking can be a great way to get your body used to physical activity again. Taking a brisk walk around the neighborhood, or exploring a local hiking trail, can be a fun way to leave the house and get your body moving. This aerobic exercise in particular is great for improving heart and lung health, and walking can help clear a cluttered mind. Walking and hiking are workouts that are fun to do with others. Grab your spouse or a close friend, and spend some quality time together while getting in your cardio for the week!
Find peace of mind while getting in a workout! Committing to a regular yoga class will strengthen and tone your muscles while restoring balance and flexibility to your joints. Yoga is an excellent strength training workout that leaves you feeling refreshed and relaxed! Similar to dancing, yoga works to increase coordination, balance, and stability. Added benefits include improved flexibility and joint health, enhanced respiration, and lowered blood pressure.
Not only does dancing increase your heart rate; it also improves balance and coordination. According to a study conducted by the NCBI, regular dancing helped senior adults increase strength, mobility, balance, flexibility, and quality of life. It also helped decrease the risk of falls due to the increased motor skills they gained as a result of dancing. Dancing is a fun way for seniors to stay fit!
As a senior adult, you don’t have to let your age limit the things your body can do. It’s never too late to keep trying new things, and a steady routine of healthy eating and exercise will help you achieve your goals. You only get old when you stop, so don’t slow down now!