When you reach the ripe age of 50 or above the body is not the same as it was when you were 20. Even though you very much want to, you’ll not be able to do the same things that you did when young and nor should you attempt to. But there is a way out, it is exercise, which is the key to your independence and a good quality of life as you age. The only thing you should think about is being healthy with exercise without hurting yourself.
Benefits of exercise
Everyone tends to lose muscle mass as they get older; exercise is one way of helping the body rebuild it. Another thing is that muscles burn more calories than fat, even at rest; this can offset your slow metabolism. Heart disease is the biggest problem as you age, exercise helps stop, delay or sometimes improve serious illness like heart disease. Other diseases like high blood pressure, diabetes, stroke, Alzheimer’s, arthritis and osteoporosis can be controlled or even kept away with exercise.
Choice of exercises
Cardio exercise increases heart rate and makes you breathe harder; this builds your endurance and burns calories. Strength and weight training helps to maintain muscle strength, flexibility exercise ensures that your mobility is intact and you avoid sudden injuries. Equally important is balance training, so that you prevent falls and be on the move. Lower impact exercise with much less jumping and pounding will be right for your joints.
Advantage Walking
Walking is the simplest and most effective exercise for those past 50. It helps build your stamina, strengthens lower body muscles and helps keep away bone diseases like osteoporosis. Get it scheduled in your day and make it solo or better still social, thereby you’ll get exercise as well as chat with a friend or group.
Is Jogging OK?
Once you consult your doctor and get the go ahead then jogging can get you a bit more sweating. It ups your heart rate also. You should take it slow and steady, wear the right walking shoes and take small walking breaks in-between you’re jogging. Select soft surfaces like athletic tracks or grass, since hard surfaces will again affect your joints in the long run. Before you start jogging every day prepare yourself by doing the right kind of warm up for you calves and hips, by doing some stretching and strengthening exercise.
Other sports activities like golfing, cycling, swimming and tennis will have varied yet positive impact on your health, helping you regains strength and vitality. Yoga will help those above 50 to stretch, strengthen the muscles as well as improve breathing, lower blood pressure and relieve stress.
What’s best schedule
Those in good health can get at least 150 minutes of moderate cardio activity a week. Spread the schedule over 3 days or minimum 10 minute activity. Spend at least twice a week in working the muscles in your arms, legs, back, abs, chest and shoulders.