Exercise for the 50's

 

 

Having regular physical activity, no matter what your age is key to good health.

 

Here are some guidelines for an effective workout for those 50 and over. 

 

#1 Cardio

 

Get your heart pumping. 

 

Do at least 1/2 hour of moderate cardio exercise every day. 

 

Moderate cardio is brisk walking, running, biking or an exercise class. 

 

3 10 minute sessions per day are equally effective.

 

 

#2  Strength Training

 

Those over 50 often experience muscle shrinkage. 

 

Moreover, muscles lose their ability to contract.  

 

Strength training can overcome this. 

 

Twice a week strength training of 1/2 hour sessions will greatly improve muscle strength & appearance. 

 

Strength training can include pushups, bicep curls, tricep extensions and modified squats & lunges. 

 

To avoid injuries & muscle soreness, leave 1 to 2 days between strength training sessions.

#3  Flexibility Training

Those over 50 may experience changes in connective tissue leading to reduced flexibility and a person's ability to balance themselves. 

This can be countered by regular stretching. 

Ten minutes a day of stretching will regenerate your body leading to the flexibility you had in your earlier years. 

Here are some easy to do stretches you can do anywhere. 

Circle your head several time. 

At the end of your day, stretch calf muscles & hamstrings. 


#4  Balance Training

A loss of balance leads to dizziness, falling & an inability to carry or lift objects. 

To counter this, stand on one leg for a 1/2 minute.  Do several times a day. 

This will strengthen your leg and lead to greater ability to balance yourself. 

Another quick & easy exercise is to stand on your tip toes and hold for a several seconds. 



#5 Core Training

Core training is strengthening your middle section. 

As hormones shift in people over 50, fat accumulates in the abdomen primarily to protect your internal organs. 

This leads to the 'apple' shape in both men & women, a precursor to heart disease & severe back pain. 

Strengthening your 'abs', your abdominal section is a very important objective for people over 50. 

A few abdominal exercises will help. 

They include reverse curl while you're lying on your back & pull your knees into you. 

Hold for several seconds & release.  Start with 10 reps and increase your reps every week.  


#6  Protect Your Back

This is key when you exercise. 

Warm up before you workout to get your blood flowing. 

If you're not in great shape when you start your workout regimen, start out slow & easy and work your way up. 

Trying swimming as it's non invasive to your body but you still get a full workout. 

If you do find yourself in pain, stop.  An injury can take weeks to overcome when you're younger, it can harm you even longer when you're older.