How to Get Fit After Age 50

By Joel Harper

It’s a fact: Everyone feels better when they exercise. “Most people say they are too tired, but exercise, if done properly, creates energy and makes you feel more alive,” says celebrity fitness trainer Joel Harper, who has trained the likes of Dr. Oz and Oprah. “Our bodies have a tendency to slow down as we move past our 30s, but each person is different. The key is to exercise daily, in order to stay fit and keep your body functioning optimally.”

Too intimidated to even know where to start? Read on for Harper’s do-able tips that can really help you get moving, lose weight, and feel more energized.

1. Be consistent. You don’t have to exercise for long periods of time, says Harper, but you do have to make a commitment to exercise. Your goal: four short workouts a week. Before you say that will never happen, keep in mind that workouts can last 20 minutes or so. “A good workout gets your heart pumping, strengthens and stretches your muscles, and works with balance. It seems like a lot, but your goal is to workout efficiently and effectively, and you don’t need a lot of time.” he says. Get started with Harper’s Get Off the Sofa Workout—it’s short and will get you motivated!

2. Walk for 30 minutes every day.  Walking has a host of benefits, not least of which is that it is low-impact, so it’s gentle on your body, it’s free and you can go at your own pace. If you haven’t exercised in a while, start out slowly and walk for 5 or 10 minutes a few days a week, suggests Harper. Then gradually build so you’re walking 30 minutes a day. Walking can lower cholesterol, lower blood pressure, take off weight, and improve your strength.

3. Drink water.  Water hydrates you and can help energize your muscles. It’s also great for your skin. But most people don’t drink enough water every day. “Make sure you drink half your body weight in ounces a day,” says Harper. Example: If you weigh 200lbs, divide it by 2 and you get 100, so you should drink 100 ounces of water scattered throughout every single day. If you worked out for one hour, add an additional 10 ounces.

4. Own the right gear. Comfortable shoes are the single most important thing you can own for exercising, especially if you are exercising outside. “Also, wear comfortable clothing that doesn’t restrict you, and I get all my clients to use a firming belt,” says Harper. “It’s Velcro and one size fits all. This helps you monitor your stomach, so that you keep your abs active and pulled in. It warms up your back and is great for your posture.” Tip: If you are exercising inside and on a mat, it is best to do it barefoot, so that you strengthen and stretch all the muscles in your feet.

5. Pay attention to balance. “Balance is life-saving. The older we get the more likely we are to lose our balance and hurt ourselves. The goal is to strengthen your stabilizing muscles,” says Harper. Try this exercise: “Always use a wall or very sturdy chair to hold onto, then come on to your toes, and balance on one foot. Bring the other foot in front of you and/or behind you. Then practice with the other foot.” When practicing balance, always look straight ahead, says Harper, and don’t wobble your head, keep it stable. “Concentrate on feeling whatever is touching the ground. If you are on tip-toes, it is the balls of your feet. If it is your right foot, then the bottom of your right foot.”

6. Stretch “I am a big believer in stretching. Why? Because if done properly it releases unnecessary tension, gets the blood into areas where it has been restricted, and helps to evaporate muscle imbalance (one muscle is tighter than the other one. Your goal is to have them equal.)” There are 3 types of stretches, says Harper, passive, active and resistant, and every day you want to do a few minutes of each.

7. Boost your energy. Exercising and eating right (whole grains, lean protein, fruits, veggies) are definite ways to boost energy. But if you need a quick energy fix, here’s an easy exercise that gets the blood flowing to your head and ups your energy: While standing, put your feet together and slowly walk your hands down your legs, as long as it feels comfortable for you. Relax your neck and with time you want to be able to drop your hands lower. Relax down (don’t reach down). Then bend your left knee, which stretches your right leg and hip. Take 5 deep inhales and then switch sides. Repeat twice.

 Another option is to put your back against the wall, slowly slide down while walking your feet out so that you are pretending to sit in an imaginary chair. Ultimately you want your heels under your knees and your legs in right angles. See if you can stay in this position up to 1 minute. You don’t want to feel this in your knees — if you do, you’ve come down too low.

8. Don’t reward yourself until you’ve done #1 & #2. Push yourself to keep your fitness commitment by holding off on rewarding yourself until you’ve met your fitness goals for the day. “If you watch TV, for example, do not turn on the TV until you accomplish your goals,” says Harper. Same goes for getting that manicure or calling a friend to chat. Putting it off makes it all the sweeter when you do accomplish your daily workout.

9. Don’t make excuses. Simply put: Excuses rob you of making progress. “Be a winner and focus on your goals,” says Harper. “Just keep telling yourself you deserve to look and feel your best 24/7.”

Source: http://www.boomercafe.com