Fitness Tips Over 50

Here’s a little eye-opening factual information for you: the health complications that we so decidedly attribute to the effects of aging, are actually more to do with physical inactivity than growing old! Research conducted by the Journal of American Geriatric Society established that physical inactivity doubles the chances of mobility limitations and movement difficulties as we grow older.

And what do experts have to say about the idea of maintaining your fitness over 50? Let’s just say that they are all for it.   According to Cedric Bryant, the chief exercise physiologist at the American Council of Exercise, taking care of your fitness over 50 will keep you healthy, fit and active longer. In fact, most health complications that surface as we age, such as high blood pressure, osteoporosis, or heart disease, can be sidestepped by keeping your body moving with some form of physical exercise! It’s not just physical health that benefits from maintaining your fitness over 50, according to the journal Neurology, exercise keeps the mind alert and prevents the onset of cognitive decline.
So for all those who have hit the fabulous fifties, here are a few tips to keep your fitness over 50 revved up and running.

Tip # 1- Hit the Gym

If you have a lot of free time on your hands and want to give the local gym a shot, don’t hesitate. You might feel intimidated by the idea of being surrounded by young fitness enthusiasts, but do not succumb to this hesitation. Update the fitness instructor about your health problems, physical limitations and any other pertinent concerns that might affect your performance at the gym. Clarify your fitness intentions (pain alleviation, weight loss, greater strength) to the fitness instructor, and make sure that the gym is well-equipped to provide a fitness program that caters to your needs.  Never try to compete with the younger lot. You might miss the days of yore, but living in the past will only set you back. Set new goals for yourself and affiliate yourself with fitness enthusiasts of a similar age group. Moreover, never shy away from asking questions if you are concerned about how a particular exercise will affect your body. It’s better to take the necessary precautionary steps than to suffer from pain and agony later.

Tip # 2- Boost Your Metabolism

Unfortunately, the body’s metabolic rate starts to slow down after the age of 30. There are, however, certain measures that you can adopt to uphold your fitness over 50. According the Austin Fit, eating controlled, well-balanced, and frequent meals throughout the day helps to keep your metabolism on its toes. Additionally, you can also monitor your slowing metabolic rate by calculating your BMI (Body Mass Index) and finding out whether you fall within the healthy range or not. Keep a food diary to record what you eat and when you eat it so that you can review your eating habits and cut out the foods that are holding your health and fitness progress back.

 Tip # 3- Flexibility Guaranteed

According to the American Council of Exercise, our bodies lose 3% to 5% of muscle mass in every decade after the age of 25! That means that by the time we hit our fifties, we have a reduced store of natural strength, and are also feeling the effects of stiff and achy joints. Maintaining your flexibility and mobility can help to mitigate the loss of muscle mass. The traditional discipline of yoga is an excellent way to stay limber after 50! Yoga is all about setting personal physical and mental goals, and moving from easy to challenging poses at one’s own pace. This not only helps to keep your body limber, strong and supple, but the challenge of surpassing one’s personal achievements also engages the mind and keeps it alert and focused.

Tip # 4- Dietary Concerns

Individuals who have crossed the 50 mark often lament their inability to lose weight. It is true that hormonal variations and a slower metabolism lead to weight gain as we age, but numerous controllable factors such as dietary habits and lifestyle play a major role in determining how much weight can be lost. Avoid radical diets that advocate the elimination of a particular food group. Stick to eating a well-balanced, healthy diet replete with fresh fruits, vegetables and other natural foods. Consulting a nutritionist will give you a better idea of your body’s specific nutrient needs. The nutritionist will also be able to recommend suitable nutrient supplements, if there is a need.

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