Staying fit is the new talk of the town. Teenagers, young adults, middle-aged people are all working towards one goal and that is staying fit. Yes, I did hear people over 50 talking about staying fit nowadays. So, how do you stay fit after 50? We will discuss it in this article.
Are you above 50 years of age and feel like staying fit is becoming challenging? This is a common feeling among people of this age. With aging people find their health deteriorating which is the moment of epiphany for them when they realize staying fit is important for them.
With age your body undergoes many changes including decrease in muscle mass, slowing down of metabolism and delay in recovery process. That is why you have to opt for the right approach to maintain your fitness levels.
Let us begin!
Understanding the aging body
Before you opt for any specific fitness routine or diet changes in your life you need to understand how your body works. Your body undergoes changes with age. Common physical changes after you 50 are:
Loss of muscle mass:
By the age of 50 you will lose 1-2% of your muscle mass per year. This leads to lower strength and stamina.
Slower metabolism:
A slower metabolism means it will be easy for you to gain weight and harder to lose it. With age you will experience a slower metabolism.
Joint stiffness and bone density loss:
With age your cartilage wears down and bone density decreases. This leads to joint stiffness and osteoporosis. This is a situation which should be of concern and people above 50 find it difficult to stay fit.
Prioritize strength training
Strength training will help you build and retain muscle mass. After 50, you need to indulge in strength training as it will help to combat natural muscle loss and strengthen bones, joints and connective tissues.
There are other multiple benefits of strength training including improvement in posture, balance and overall physical strength which reduces the risk of injuries.
Include exercises that target all your muscle groups at least twice a week. Compound movements along with isolated exercises will help you to retain muscle mass. Include bodyweight exercises like squats, push-ups, and lunges. Use dumbbells or bands which are excellent choices for resistance training.
Ensure to increase the weight to constantly challenge your muscles. You can take guidance from a professional trainer who will help you to create a routine for your personal health goal.
Embrace flexibility and balance training
With age you will be prone to injuries because of the weakening muscles, joints and connective tissues. Due to this reason it becomes crucial for people above 50 to include flexibility and balance in their daily routine.
To promote flexibility in your body incorporate stretching exercises daily which will help to keep your muscles limber and joints mobile. Include hamstring stretches, shoulder rolls, hip openers to start off your morning so you can get a kick start day.
Ensure to balance your training sessions. Include multiple exercises that are easy on your body to get effective results. You can try some yoga, light cardio and strength training in your fitness routine.
Focus on your cardiovascular health
Cardiovascular health is important specifically after 50. Including cardiovascular exercises in your fitness routine will help to maintain healthy blood pressure, cholesterol levels and support heart function.
You should incorporate 150-minute sessions of moderate-intensity aerobic exercise per week. You can opt for brisk walking, cycling, swimming or even dancing.
If you are going through the problem of arthritis, it will be difficult for you to incorporate cardio in your healthy lifestyle. For such situations you can consider opting for low-impact cardio exercises like swimming, water aerobics or using an elliptical machine.
There is one consideration that people above 50 need to opt for, that is, interval training. These are short bursts of higher intensity exercise followed by recovery. It helps to improve cardiovascular health and also support and increase calorie burn in a shorter amount of time.
Nutrition
Nutrition is the key aspect to live a healthy and fit life. Though the requirements of people above 50 would be different you have to prioritize nutrition. Your metabolism would slow down with age. After 50 you would have to focus more on nutrition and includes nutrients like:
Protein:
Eating protein after 50 is a must for you because protein is the building block of the muscles. It helps to maintain muscle mass. Foods like lean meat, fish, legumes, eggs and plant-based protein into your diet as they are rich sources of protein.
Healthy Fats and Omega-3s:
Fats one of the macronutrients, along with proteins and carbohydrates. To achieve a fit and healthy body you need to incorporate healthy fats in your life. Healthy fats help to produce hormones. So add foods like olive oil, avocados, nuts, seeds, and fatty fish (salmon, mackerel).
You also need to add Omega-3 fatty acids which you will get from fatty fish. Omega-3 fatty acids can reduce inflammation and promote joint health.
Fiber and Hydration:
Fiber helps your digestion which could become sluggish with age. Foods like fruits, vegetables and whole grains should be a part of your diet after 50.
Make sure you are drinking enough water throughout the day. Aim to drink 8-10 glasses of water throughout the day to support hydration and digestion.
Supplements:
Consider taking supplements such as vitamin D, calcium, and magnesium to support bone health, especially if you are at risk of osteoporosis. Always consult your doctor before starting any new supplement regimen.
Prioritize Recovery and Rest
Your body needs more rest as you age. While working on your body through resistance training and cardio rest becomes more crucial. Overtraining or training in general could lead to burnout and injury. You need to focus on recovery after workouts so you do not step over your body’s limit.
Rest Days:
Prioritize rest days by taking one or two days of complete rest each week so your body can rest and your muscles and joints can recover themselves.
Sleep:
Sleep is the most crucial time for your body because it is the time when your body recovers itself. The night sleep should be of quality because it helps in muscle recovery and cognitive function. Try to sleep for 7-9 hours to effectively recharge your body and allow your muscles to heal.
Stay Mentally Fit
Mental health is a crucial aspect of health after 50. Maintaining a healthy body along with a fit mind goes hand-in-hand. Here are some strategies that you can follow to stay mentally fit.
Mindfulness and Meditation:
Practicing mindfulness and meditation can help you to keep your mind fresh. In co
Incorporating mindfulness practices, meditation, or deep-breathing exercises can reduce stress, improve sleep, and enhance overall quality of life.
Stay Social:
Keeping yourself socially active will also help you to stay mentally fit. Spending time with your friends, family and even new people will help you feel joy and get new perspectives on your life.
Engaging yourself in social activities like get-togethers, morning or evening walks, trying new things will keep your mind fresh and have a positive impact on your cognitive health.
Engaging with friends, family, or joining group fitness classes can have a positive impact on mental health. Social activities reduce feelings of isolation and promote emotional well-being.
Be consistent
After 50 your health will start to decline on its own because of the age factor. But if you will consistently follow a routine to stay healthy and fit. Include a moderate routine instead of going all in which will lead to burnout.
Include realistic and manageable goals that will produce results. Slowly increase the intensity and duration of your workouts as your fitness improves.
Keep a track of your progress to keep yourself motivated and make adjustments if necessary. For a detailed workout routine after 50 you should consult a professional trainer who can guide you better.
Frequently Asked Questions
Is it possible to get in shape after 50?
Ans. Yes, it is possible to get in shape after 50. You first need to understand that age will impact your health. Your muscle strength will weaken with age. So, after 50 you need to focus on strength training and nutrition along with other aspects of health.
What is the best exercise after 50?
Ans. The best exercises after 50 include moderate-intensity aerobics, strength training, which is a must because in old age your muscles weaken and you need to focus on resistance training.
