When working out at over 50, there are certain tips and advice you should consider before starting out. Your body is different from how it was in your younger years. It will not be able to do the same things as it used to nor will it recover in the same way.
But it is important as you get older that you do keep fit and healthy, so here are some things to consider before you begin.
1. Speak to your GP
This is harder in many areas due to Covid but if you do have concerns before starting to exercise then speak with your GP first. This is important if you suffer from certain health-related conditions which include arthritis; osteoporosis; heart disease or high blood pressure.
2. What exercise to do
If you have not been active for a while then you should look to combine aerobic exercise with light strength training using hand weights or your own bodyweight. The reason for this is it will give your body time to get used to the stress that starting to exercise can put it under.
Try walking, swimming, jogging or cycling for example to find out which you enjoy. Combine this with some balance exercises which can be undertaken at home using a chair to steady yourself. Improving your balance will help reduce the likelihood of falls in the future.
3. Warm up ad stretch
Warming up before you exercise is important at any age but as you get older you must include a warm-up stage. It will improve your joint flexibility as well as help reduce muscle and joint aches and injuries.
Stretching after your workout is vital for the same reasons, and is easier as your muscles are warm.
You can also incorporate stretching routines into your workout such as pilates or yoga which have the added benefit of improving your core and flexibility.
4. Stay consistent
Whichever exercise or routine you choose it is important to try and stay consistent. Find a time of the day which suits you best for exercise, for some people this will be the morning and others later in the day.
If you start to build your exercise into your daily schedule there will be less chance of you missing it or stopping. Remember you can start with as little as 10 minutes a day and then build up from there. The key is to finding something you enjoy then you will be more likely to keep going with it.
5. Don’t forget good nutrition
Eating a healthy diet is good at any age. The older you are the more important it is to ensure you eat a well-balanced and nutritious diet. There is little point in exercising if you are still putting high sugar and high fat foods into your body.
Try to eat more vegetables, less meat and more fish. By doing this you will reduce your risk of heart disease, high cholesterol and some cancers. A healthy diet combined with exercise will also help you to not put on weight and lower your chance of diabetes.
There are so many benefits to exercise at all ages. Make sure you are prepared before you start and enjoy the physical and mental results that it brings.