Regular exercise and participation in athletic endeavors such as skiing can keep aging adults in peak condition long into their senior years. Physical conditioning might be rigorous before you attack the slopes, but the payoffs will continue long after you leave the lodge. Being fit enough to ski can ensure you will continue to live independently and can reduce your risks of developing age-related diseases such as osteoporosis, stroke, heart disease, type 2 diabetes and depression.
Stationary Bike
A stationary bike is an ideal piece of exercise equipment to use when preparing to go skiing, according to the Professional Ski Instructors of America. The effort is easy on your knees, which must remain protected to perform the bending techniques required to ski downhill. At the same time, a stationary bike can provide hours of cardiovascular training daily, no matter the weather. It also builds leg muscles, important for upright, enjoyable skiing. Most stationary bikes have adjustments so you can vary the intensity of your workout to build endurance and challenge your aging muscles safely.
Weight Training
Power and strength are important to skiers. Fifty-year-old skiers should work out at least two or three times a week with free weights or a resistance machine to build muscle mass. You also can use your own body for resistance to do push-ups, crunches, lunges and squats. Lifting light free weights in higher repetitions is the most effective strengthening workouts for older adults.
Stretching
Regular stretching before and after training exercises is vital for skiers in their 50s. Never stretch beyond a muscle's capabilities to prevent muscle strains and tears. Stretches should be held for 30 to 90 seconds without bouncing to get the maximum benefit. Proper breathing should be maintained when stretching as well. Breathe in through your nose and lightly exhale through pursed lips. Stretching your back, arms and legs will keep you limber and flexible.
Diet
An integral part of any physical conditioning program is diet. Find practical, healthy ways to maintain your ideal weight before hitting the slopes to enjoy the sport and prevent injury and other medical complications. Older adults should eat much the same way as younger adults, limiting saturated fat, eating a good portion of fresh vegetables and fruit, and getting the bulk of your calories from complex carbohydrates, protein and healthy fats. You will maintain higher energy levels and be able to complete all your other physical conditioning exercises if your blood pressure is under control and your heart is beating healthy. A poor diet can lead to high blood pressure, unbalanced blood sugar levels and high cholesterol that leads to clogged arteries.
Member Comments