Exercise After 50- What You Should Be Doing

What Exercise Should You Be Doing After 50

The mistake many make is stopping exercise altogether as they age.

This is one of the worst things you can do to your body at a time when exercise is needed more than ever.

The aging process hastens breakdown of muscle and connective tissue, and can leave you immobile if you sit there and do nothing about it.

Already over 50?

It is never too late to start improving your health with exercise.

The following are exercises you should be incorporating into your fitness plan:

Aerobics

Aerobics, also known as cardio or cardiovascular exercise, is important at any point of life, but even more so as we get older.aerobicexercise

Aerobic exercise plays an important part in maintaining the health of various organ systems, including the heart, lungs and brain.

Though there are many different types of aerobic exercise, it is best to start with a low-impact variety, to safeguard the safety of the joints until it is established that you can handle more.

 

Be sure to include the following types of aerobics:
• Swimming
• Cycling (including stationary bikes)
• Walking
• Jogging

Strength Training

Far too many people associate strength training with becoming a bodybuilder or some other strong man type of athlete, but in reality your body needs resistance to stay functional.

People that weight train regularly, especially older persons, have a greatly decreased risk of fractures, pain, and immobility due to muscle atrophy.

You need to perform at least basic strength training, which entails using your bodyweight. Added resistance is good, but do it only when you feel you are capable.weighttraining

Be sure to include the following movements into your regime:
• Squats
• Bench presses
• Push ups
• Pull up/ assisted pull ups
• Lat pull downs shoulder presses
• Deadlifts / hyperextensions
• Triceps presses
• Dumbbell curls

If you have preexisting joint issues, you can substitute one exercise with another. For example, removing the squat and using leg extensions instead.strengthtraining

Flexibility Training

The single most underrated aspect of any training program has got to be the flexibility component. The reasons are simple enough to understand, after all, you don’t see any immediate benefit to doing it, so why should you? But there’s another way to look at flexibility training- as insurance.flexibilitytraining

Think of flexibility training as the insurance that safeguards you in the eventuality of the worst outcome, in this case immobility or injury.

 

Flexibility training has numerous benefits on a body aged over 50, such as:

Decreases Pain Following Training- part of the reason muscles and joints ache after a workout is because of an inability of muscles to elongate back, or when they do they place undue stress on connective tissue.
Promotes Balance- loss of balance occurs frequently as we age, due in large part to loss of muscle mass, but also to stiff connective tissue. Flexibility training can significantly help you maintain balance as you age.

Include these in your flexibility training to reap the benefits:

Dynamic Stretches- these are stretches performed prior to your workout to get the muscle and connective tissue loose and ready for activity. This significantly helps to reduce the risk of injury during an active workout set.stretching
Static Stretches- these are stretches performed after working out a muscle group, to relieve muscle tension. Static stretches help stretch the muscle fibers and reduce pain after your workout.

Conclusion

Maintaining the integrity of the joints, heart and muscles requires incorporating some aspects of all the exercises listed above.

Staying mobile will definitely contribute to optimal health and longevity in the future.

imdocmac

Strength Training After 50

Strength Training After 50

Why is Strength Training Important as You Age

As you get older, it’s more important than ever to take care of your health and stay active for as long as possible. The great news is that you can maintain and even improve your physical condition with strength training. There are many reasons as to why strength training is so important to keep up with as you get older.

Daily Activities

If you keep up with strength training as you age you will be able to keep up with doing things like daily chores, getting the groceries and even something as simple as taking a shower. These are all things that can mean a lot to people who worry about losing their independence.

Build Muscle

People lose five to seven pounds of muscle every decade after they turn twenty. It is important to develop a proper strength training routine so you can avoid muscle loss and build it instead. And this is possible, even if you are quite a few years past twenty and are only just getting started!

Get Rid of High Blood Pressure

If you develop and keep up with a proper strength training routine you have a good chance of reducing your blood pressure, as strength training makes the heart stronger and forces it to pump blood more efficiently. Blood pressure has a knock-on effect on many other areas of health, too.

More Calories Bunt

Strength training will help you to be able to effectively burn more calories. This means that you will have much more success with shedding unwanted weight in the long term.

Some Tips for Starting a Strength Training Program:

• Always, always get advice from your doctor before you start.

• You should start with training two days a week with a day of rest in between. Then you should add a third day to challenge yourself.

• You need to pay close attention to proper form when doing exercises. This way you will help to prevent injury by doing an exercise incorrectly.

• Always keep in mind that when you are strength training it should never cause you pain. If you experience any pain stop right away.

No matter what age you happen to be, it’s never too late to incorporate strength training into your fitness routine – you just need to be willing to adapt it according to your specific circumstances, and get the OK from your doctor.

By helping to make sure that your body stays strong you will be helping to maintain your independence for many years to come.

 

imdocmac

What Exercises Are Best to Keep You Healthy?

What Exercises Are Best to Keep You Healthy?

There are a number of exercises recommended to help get and keep you healthy.

The best exercises are the exercises you enjoy and are willing to stick to.

Having said that, as a man or woman ages, their choice of exercises might also change.However, some exercises are suitable for people of all ages and fitness levels.

If you can stand up, and move your arms, there is a healthy exercise for everyone.

Suggested Exercise Levels

The current recommendation is 30 minutes of exercise every day, as well as two strength-training sessions of 30 minutes each per week, at least a day apart to allow the muscles to heal.

The 30-minute sessions should be aerobic; that is, able to raise the heart rate.

Good examples of aerobic exercise include walking, race walking, jogging, swimming, cycling, and of course aerobics or calisthenics.assistedlivingexercise

Most of these are suitable for people of all ages because they are low impact, with the exception of jogging and very vigorous aerobics or calisthenics that might jar the joints.

One suggestion for getting in 30 minutes of aerobics per day is a walking program of 10,000 steps per day.

Depending on how tall you are and the length of your stride, 10,000 steps can equal anywhere between 3.5 and 5 miles.

The good news is that you can accumulate these steps throughout the course of your day, rather than do long and intensive workout sessions.

For example, you can walk up and down the stairs instead of taking the elevator or escalator, get off the bus one or two stops earlier or later and walk the rest of the way home or to the office, park your car further away from the stores to force yourself to walk more, and so on.walkingstairs

You don’t need any special equipment to walk other than a good pair of shoes. You can walk pretty much anywhere that good lighting, has a good firm surface and is in a safe neighborhood.

 

How do you know you are walking fast enough to get your heart pumping?

If you are breathless when you speak, but not so out of breath that you can’t talk, then your heart rate is up and you are getting the full benefit of your workout.

Strength Training

There are a range of options for strength training depending on your personal interests and the facilities you have available.weightlifting

The most obvious form of strength training would be weightlifting.

 

 

 

However, not everyone wants to pump iron in a gym and get big bulky muscles.strengthtraining

This is the most common stereotype in relation to strength training. The good news is that this is a myth. Small sets of hand weights can be just as effective as gym equipment if you use them regularly.

 

Another effective option which is fun and inexpensive is a resistance band.

Resistance bands can be used in a range of great ways to tone arms and legs. They are also very lightweight and therefore easily portable.resistancebands

Starting slowly and adding on bands means you can avoid injury and gradually increase your strength over time just by adding another band.

 

Yoga

Some people think of it as something weird and new age, but yoga has been around for more than five thousand years.

It builds strength and also increases flexibility, balance and stability. This is great for older people, so they can avoid tripping, falling, and becoming immobile as a result of injury and age.yoga

There are many different styles of yoga.

Kundalini is perfect for men because there are no levels and it can improve your strength very quickly.

 

Persistence is the key…

The best exercises are ones you will enjoy doing each day, so mix it up from time to time and it won’t be long before you are seeing that fitter new you in the mirror.

 

imdocmac