Exercise and Fitness over 50: Tips for building a balanced exercise plan

Staying active is not a science. Just remember that mixing different types of exercise helps both reduce monotony and improve your overall health. The key is to find activities that you enjoy. Here is an overview of the four building blocks of senior fitness and how they can help your body.

The 1st building block of fitness over 50: Cardio endurance exercise

• What is it: Uses large muscle groups in rhythmic motions over a period of time. Cardio workouts get your heart pumping and you may even feel a little short of breath. Cardio includes walking, stair climbing, swimming, hiking, cycling, rowing, tennis, and dancing.
• Why it’s good for you: Helps lessen fatigue and shortness of breath. Promotes independence by improving endurance for daily activities such as walking, house cleaning, and errands.

The 2nd building block of fitness over 50: Strength and power training

• What is it: Strength training builds up muscle with repetitive motion using weight or external resistance from body weight, machines, free weights, or elastic bands. Power training is often strength training done at a faster speed to increase power and reaction times.
• Why it’s good for you: Strength training helps prevent loss of bone mass, builds muscle, and improves balance–both important in staying active and avoiding falls. Power training can improve your speed while crossing the street, for example, or prevent falls by enabling you to react quickly if you start to trip or lose balance. Building strength and power will help you stay independent and make day-to-day activities easier such as opening a jar, getting in and out of a car, and lifting objects.

The 3rd building block of fitness over 50: Flexibility

• What is it: Challenges the ability of your body’s joints to move freely through a full range of motion. This can be done through stationary stretches and stretches that involve movement to keep your muscles and joints supple so they are less prone to injury. Yoga is an excellent means of improving flexibility.
• Why it’s good for you: Helps your body stay limber and increases your range of movement for ordinary physical activities such as looking behind while driving, tying your shoes, shampooing your hair, and playing with your grandchildren.

The 4th building block of fitness over 50: Balance

• What is it: Maintains standing and stability, whether you’re stationary or moving around. Try yoga, Tai Chi, and posture exercises to gain confidence with balance.
• Why it’s good for you: Improves balance, posture, and quality of your walking. Also reduces risk of falling and fear of falls.

Types of activities that are beneficial to older adults:

• Walking. Walking is a perfect way to start exercising. It requires no special equipment, aside from a pair of comfortable walking shoes, and can be done anywhere.
• Senior sports or fitness classes. Keeps you motivated while also providing a source of fun, stress relief, and a place to meet friends.
• Water aerobics and water sports. Working out in water is wonderful for seniors because water reduces stress and strain on the body's joints.
• Yoga. Combines a series of poses with breathing. Moving through the poses works on strength, flexibility and balance. Yoga can be adapted to any level.
• Tai Chi and Qi Gong. Martial arts-inspired systems of movement that increase balance and strength. Classes for seniors are often available at your local YMCA or community center.

Source: http://www.helpguide.org/