Many of the changes that occur as you age are the result of changes in your physical activity and diet, while some are the natural results of getting older. It may take a bit longer to get back in shape at age 50 than it did at age 20. How long it takes depends on your current health status and how dedicated you are to your regimen. Consult with a doctor before beginning an exercise regimen.
Aging
As you age, your muscles tend to atrophy a bit and don't respond as quickly as they did when you were younger. This includes the heart muscle, which becomes less able to propel blood through the body. Your bones lose density and your cartilage and ligaments become less flexible. Joint movement becomes more restricted and you may lose flexibility. As you age, your basal metabolic rate decreases, which means you won't burn calories as quickly as you did. The changes that take place in your body as you age will depend a lot on your level of activity, your diet and your genetics. While genetics are unalterable, you can reduce many of the effects of aging by exercising and watching your diet.
Diet
Those over 50 years of age may experience changes in appetite and taste. You may find that your appetite is less or food doesn't taste the same and it may even be difficult to chew, but focusing on a healthful diet is important to maintaining fitness after 50. Eat a healthful diet rich in fresh fruits and vegetables, whole grains and lean meats. Fish, nuts, eggs and low-fat dairy should also be included. Limit the amount of foods high in fats, oils, and added salt and sugar. Foods high in fiber, such as beans, peas, and lentils, will help with constipation, which can be a problem for some people over 50. Bone loss occurs in many people over 50, so consume low-fat dairy products that are fortified with calcium and vitamin D. Talk with your doctor if you have any health conditions that prohibit you from eating certain foods.
Cardio Exercise
Exercises that increase your heart rate and work the lungs are part of a complete exercise program for those over 50. Perform exercises that are easier on the body, particularly the joints, such as walking, swimming and cycling. Start slowly by working for 10 to 15 minutes at a time and gradually build up to at least 30 minutes of activity on most, if not all, days of the week. Activities such as gardening, housecleaning and walking instead of taking the elevator can be incorporated into your regimen.
Strength Training
Once you reach 50, your muscle mass starts to decrease by 1/4 lb. a year on average if you don't do some sort of strength training, according to the American Council on Exercise. In addition, bone mass tends to decrease, which strength training can remedy when combined with a diet. Lifting weights or resistance training should be done at least twice a week, working each major muscle group in full range of motion. Work with weights or resistance levels that allow you to do each exercise for at least one set of eight to 10 repetitions in the full range of motion. For example, do one set of arm curls or one set of reverse pullups to work the biceps.
Stretching
As you age, your muscles, ligaments and tendons lose elasticity and can be damaged easily. Stretching can help avoid injury and increase blood flow. Be gentle with your stretches and only do them after you have warmed up your muscles with exercise for five to 10 minutes. Stretching "cold" muscles can lead to injury.
Considerations
Consult a doctor before you start your program. A doctor can verify your health and make sure you don't have any issues to prevent you from exercising. People over 50 often have particular dietary needs that your doctor may recommend supplements for, such as vitamin D for bone health. If you are obese or even overweight, a doctor can prescribe a special low-calorie diet to help you lose weight. Getting in shape when you are over 50 requires more effort to overcome the natural effects of aging, but if you follow the recommended guidelines you should begin to feel better and have more endurance within one or two months after beginning your regimen.
References
- National Institute on Aging: Healthy Eating After 50
- MayoClinic.com; Aging -- What to Expect As You Get Older; Mayo Clinic Staff; August 2010
- MedLinePlus: Exercise for Seniors
- American Academy of Orthopaedic Surgeons; Effects of Aging; September 2009
- American Council on Exercise: Active Seniors Enjoy Life More
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