16 Jan Practical Tips on How to Get Fit at 50 and Beyond
First of all, let’s get one thing right of the plate. Don’t get me wrong, but it is not that easy to get fit at this age, or at least not as easy as it used to be during your twenties and thirties. It will require you to work towards building new habits and abandon the old ones. All of this will require some time and energy and on top of that, serious dedication.
On the other hand, there are many compelling reasons to do so. Maintaining a physical activity routine will not only result in toned muscles and weight loss, but it also prevents some of the health concerns tied to this age, such as depression, muscle and joint aches, hypertension, stroke, heart disease etc.
For this reason, I’ve decided to put together this list of tips that will help you get fit at 50 and stay healthy well into your twilight years.
Pay a Visit to your Doctor
This is a necessary step. It is intended so that you can have a professional opinion on how high your intensity can be when you start with your exercises. In any case, a doctor’s appointment will also help you get a general insight into your health and may also help you determine what changes are necessary for you to get fit.
It is also advised to start visiting your doctor annually. This preventive practice has many benefits and it will provide you with valuable insight to any changes to your health status. Furthermore, check the U.S. Preventive Service Task Force paper on age-specific approach to routine exams.
Start with Walks, Its Easy!
At start we have to debunk the myth that walking is not considered an exercise and that without dumbbells, a bicycle and gym membership one can hardly achieve anything. On the contrary, walking is a great way to get in shape and one of the most powerful aerobic exercises out there.
Experts recommend at least 20 minutes of walking every day. This exercise is not hard on the joints or the cardiovascular system and by doing it, you can slowly work your way to a more intense aerobic exercise, such as swimming or bike riding.
Increase Your Flexibility
In order to get more flexible, you will have to start doing some stretching exercises. Many experts recommend them before training, so you can do them before or after your walks and before strength workouts.
Stretching will get the blood pumping and send it into your muscles and joints and it will also decrease the chance of you getting hurt in the process of working out. Go with short dynamic stretches before workouts to warm up, and use long static stretches after the workout.
The experts recommend to start with stretch where you feel the most tightness. It is also recommended to repeat three reps of 30 seconds long stretch. Once you get more flexible, you can make stretching an everyday routine.
Take Care of Your Muscles
You should know that muscles are the primary fat burners in our bodies. By working them out, you will experience weight loss along with dozens of other improvements. Once you have managed to squeeze in walking as a physical activity in your daily schedule, you can replace it with 2 strength workouts.
You can try to look up a gym in your neighbourhood where you can start to exercise. If this is not an option for you, you can make a spot in your home for this exercise. There are some excellent programs for resistance training at home. By doing this exercise, you will develop a stronger core, which will help you prevent back problems. These exercises are also a perfect way of preventing age-related muscle loss.
Change Your Diet
Diet is the key ingredient of “getting fit in your 50s” formula. Your diet at this age should consists of a lot of vegetables and whole grain foods, and don’t forget to throw some fruit into the mix. Fast food and junk food are out of the question, of course. You can check out some of the diet plans designed to provide all the needed nutrients to a body at this age.
When it comes to supplements, you have several options. You can consult your doctor to check your diet plan, so you can get advice on which vitamins you can take. You can also consider taking human growth hormone supplements. Make sure to check HGH benefits in order to get the whole picture. One more thing, make sure to stay hydrated. Regular daily water intake has many benefits for our health.
There you go. These tips will get you started on your way to getting fit. Make sure to go in slowly and be easy on yourself, especially if you haven’t been working out for a long time.