While physical activity is important through all stages of life, it takes on particular importance as you reach your 50s. Your body becomes less forgiving of unhealthy living as you age and keeping fit can head off many serious health issues, help you maintain independence and improve overall well-being. You will benefit from the same basic exercises everyone else does, but you just might need to focus on specific activities and make modifications when necessary. Consider consulting with a fitness professional experienced in designing routines for people over 50.
Talking With Your Doctor
At this stage of life, you are more likely to suffer from health issues that can impact your participation in specific exercise programs. Conditions like diabetes, high blood pressure and high cholesterol can increase your risk of a heart attack or stroke. You might have other physical problems, like arthritis, that limit appropriate exercise activities. You should always check with your doctor before beginning an exercise regimen to ensure you are in proper health and to receive guidelines that take into account any conditions you already have or are discovered to have upon examination.
Aerobic Activity Guidelines
Mirabai Holland, fitness director at the 92nd Y in Manhattan, talking to Fox News, recommends men over 50 get at least 30 minutes of moderate activity daily. Moderate activity gets the heart pumping and your breathing rate up, but not so much that you cannot carry on a conversation. This means that leisurely strolls, while better than nothing, will not cut it as far as improving cardiovascular fitness. If you suffer from arthritis, you want to choose exercises that are easier on the joints such as riding a stationary bike, brisk walking or swimming.
Strength Training
Strength training offers several benefits if you are over 50. While osteoporosis, a disease characterized by severe bone loss, affects more women than men, bone loss naturally strikes aging men as well. Strength training can slow bone loss and strengthen the muscles, which also protects the bone. It can also improve balance and decrease your risk of falling. Examples of strength training include lifting barbells or dumb bells, squats and lunges. Gyms also have exercise machines for resistance training.
Shapefit.com, a website created by personal trainers and other fitness experts, recommends people over 50 to start off slowly when it comes to weight training.
Ideally, you should lift a weight heavy enough that you can only do 10 to 12 repetitions before tiring. As a certain weight becomes easier to handle, slowly increase to ensure continued muscle building. Holland recommends strength training twice a week for 30 to 45 minutes.
Flexibility and Balance
As you age, exercises that promote flexibility and balance become particularly important. Increased flexibility helps improve range of motion, eases pain in the joints and reduces the risk of falling, a more common problem in the 50s and beyond. Stretch your body at least five to 10 minutes a day. Helpguide, a website that provides health information from experts in various fields, recommends activities like Tai Chi and yoga. You can also do simple exercises at home; Holland recommends practicing standing on one leg for 10 seconds at a time and alternating, or standing on the tips of your toes. As little as three minutes a day can help.
Training the Core
As you age, back problems become more prevalent. Exercises that work your core can promote a stronger back. Stick to crunches rather than full-fledged sit-ups, as the latter can increase your chance of injury.
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