How To Get Fit After 50
The video above features John Carter, who at 90 years of age still hikes, bikes, swims and plays sports. Doing a swan dive from the 10-foot dive board, he comments that no other 90-year-olds are well enough to join him. Indeed, it’s rare sight to see a 90-year-old doing any kind of physical activity these days.
That doesn’t mean you have to grow decrepit with age, however. You too can enjoy physical activity well into your senior years. The key, of course, is to stay active. The good news is, it’s never too late to start. My mother started a strength training program at the age of 74 after recuperating from a nasty fall, and was able to make significant gains within a couple of years.
So, if you’re ready to take control of your health, keep reading. Below, I list five key focus areas to help you stay fit after 50. Exercise may be particularly important for women entering menopause, as this is when changes in hormones begin to weaken their bones.
Postmenopausal Symptoms and Health Risks Can Be Controlled Through Proper Exercise
According to a paper1 in the Journal of Mid-Life Health, postmenopausal women “should include the endurance exercise (aerobic), strength exercise and balance exercise.” The paper recommends doing moderate aerobic activity for two hours and 30 minutes per week, and to track your target heart rate range and the intensity of your exercise by employing the talk test.
What this means is you should be able to maintain a conversation during your exercise. If you’re huffing and puffing to the point you cannot talk, you’re overexerting yourself. Deep breathing exercises, yoga and stretching are also recommended “to manage the stress of life and menopause-related symptoms.”
Just remember that physical activity, as important as it is, is not the sole factor that determines your health. As noted in a 2017 study,2 while retired adults tend to be more physically active than non-retirees, they are not likely to be following other healthy lifestyle suggestions, such as eating a healthy diet, maintaining a healthy weight, not smoking and keeping their blood pressure under control.
All of those factors, especially your diet, are important considerations if you want to live a long, healthy, active life. You can learn more about my dietary recommendations in my free nutrition plan. All of that said, the following five strategies can go a long way toward maintaining your health and fitness past the age of 50:
Tip No. 1: Walk Daily for 30 to 60 Minutes
Source: http://freedombunker.com/2019/02/15/how-to-get-fit-after-50/
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Unfortunately, those of us who live in the united states normally have our bodies so destroyed by the work force by the age of 50 that a lot of activity is often quite impossible. When your knees are shot, your back is shot, and your shoulders are shot movement becomes all but impossible. That doesn’t even consider the stress of long hours and struggling to pay the cost of living which is quite high compared to the half a living most men make.