It’s simple really, or perhaps more of a choice. But, when we are fit and healthy, life is better, and a hell of a lot more fun!
If only it were that simple? As a young man, I suppose I was very fit. I had an active lifestyle, played a lot of sport. I even ran marathons. I suppose I also did well in the gene lottery being tall and slim, never having to watch what I ate. I was able to take things for granted. These days, however, I can take very little for granted. Oh the mind is still willing. Sadly though, as the saying goes, my mind tends to write cheques my body can’t cash. I live in this fantasy world where I think I can still do it all without too much effort. But, no.
I need to be more considered in my approach. I am much more injury prone, where recovery takes so much longer. Running has been replaced by power walking, as dictated by my knees and lower back. If I go on a major hike, I just accept it will be followed by a couple of days aches and pains. But to me, it’s worth it. I’m sure there are better, and more responsible approaches. I used to be a member of a gym. To be honest there are few things in life that bore me more than trying to work out at the gym. So like many others, I would pay my membership but never go. These days I just do my own thing, although consistency and self discipline are an issue. But that’s me.
I think we all accept that maintaining an active lifestyle is even more crucial as we age. Once we pass the 50 mark, regular exercise helps deliver cardiovascular health, strengthen muscles, enhance flexibility, and boost our mental well-being. We just need the desire, and self discipline to make it an integral part of our lives, be it the gym, the pool, the basketball court, the jujitsu matt, the golf course, or just stepping out for a walk of a morning. The great thing is we can choose our poison. The secret is to make it a habit, and better yet a healthy habit that you enjoy. Here’s a comprehensive guide to exercise and workouts that can work better for those of us over the age of 50, helping ensure we stay fit, healthy, and happy.
Types of Exercises
Cardiovascular
Examples: Walking, running, swimming, cycling, dancing and more
Benefits: Enhances heart health, increases stamina, and helps with weight management.
Tips: Start slow, wear proper sports shoes (not in the pool), and stay hydrated.
Pros: Easy to start, minimal equipment needed, low or zero cost.
Cons: Can be repetitive, even boring; weather-dependent if done outdoors.
Statistics: According to Heart Foundation Walking in Australia, “walking for an average of 30 minutes or more a day can lower the risk of heart disease, stroke by 35% percent and Type 2 diabetes by 40%.”
Strength Training
Examples: Light weightlifting, resistance bands, bodyweight exercises like squats and push-ups, and more.
Benefits: Builds muscle mass, strengthens bones, and enhances metabolism.
Tips: Use proper form, start with light weights, and gradually increase intensity. Best to have an instructor to teach you technique and help build a plan.
Pros: Builds confidence, helps with weight management, can improve both how you look and feel.
Cons: Requires proper technique to avoid injury, requires equipment, or the cost of joining a gym.
Statistics: According to the Mayo Clinic, “by stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis.”
Flexibility and Balance
Examples: Yoga, Pilates, tai chi, stretching routines and more.
Benefits: Enhances range of motion, helps prevents falls, and reduces stiffness.
Tips: Focus on breathing, hold stretches gently, and practice regularly, start slowly and build up.
Pros: Enhances flexibility, improves balance, can help with back pain, reduces muscle cramp or damage, improves mental health & wellbeing
Cons: Requires consistency for best results, some exercises may need modifying according to your personal condition.
Statistics: According to Yoga Earth, there are multiple benefits to yoga, both physical and mental. “82% of patients surveyed with chronic inflammation reduced inflammation by nearly 50% after just 6 weeks daily yoga.” “86% report an overall improved sense of mental wellness and clarity”.
Low-Impact Aerobics
Examples: Water aerobics, rowing, and elliptical training.
Benefits: Provides cardiovascular benefits without putting strain on joints.
Tips: Choose activities that are gentle on the joints and increase intensity gradually.
Pros: Gentle on joints, suitable for those with arthritis or injuries.
Cons: May require access to specific equipment or facilities.
Statistics: A study in the Journal of Rheumatology found that water aerobics can reduce arthritis pain and improve physical function by up to 30%.
Chair Exercises
Examples: Seated leg lifts, seated marches, and seated stretches.
Benefits: Ideal for those with limited mobility, improves strength and flexibility.
Tips: Ensure a stable chair, maintain good posture, and perform exercises slowly.
Pros: Accessible for those with mobility issues, can be done anywhere.
Cons: Limited to certain muscle groups, may not provide a full-body workout.
Statistics: According to Mighty Health.com, “chair exercises can strengthen the muscles that help you stand – and sit – straight and tall. Good posture and alignment improve blood flow, keeps blood vessels and nerves healthy, and supports your muscles, bones, joints, ligaments, and tendons.”
Creating a Workout Routine
It’s probably best to create a balanced workout plan that includes cardio, strength, and flexibility exercises. So you may want to consult an expert who can help build a routine tailored to your specific circumstances and needs. Personal trainers and or gym memberships can provide structured programs and professional guidance.
- Personal Trainers: Provide personalized workout plans, ensure correct form, and motivate you to achieve your fitness goals.
- Gyms: Offer a variety of equipment and classes, creating a social environment that can make exercising more enjoyable.
Affordable Exercise Options
We can’t all afford a personal trainer or the gym membership, but that shouldn’t stop us. Staying fit doesn’t have to break the bank. There are many ways to keep fit without spending money:
- Walking or Running Groups: Join local clubs or groups to stay motivated and make new friends.
- Community Centers: Many offer free or low-cost exercise classes.
- Online Resources: Utilize free workout videos on platforms like YouTube.
- Parks and Outdoor Spaces: Take advantage of your public spaces and parks for walking, jogging, or participating in outdoor fitness classes.
Conclusion
Regular exercise is a no brainer for maintaining health and vitality over 50. And I reckon we all want to be as fit as we can to get the most out of life. So motivation should be covered. Admittedly, self discipline and consistency can be a challenge. Finding an activity you enjoy makes it less of a chore, or exercising with others may help. Often, while we may quit on ourselves, we don’t want to let others down, so stay more committed.
A combo of cardiovascular, strength, flexibility, and balance exercises will no only leave us fitter and healthier, but is bound to improve our mental health, helping us feel better overall. If you have any medical conditions or health concerns, it may be wise to consult with your doctor or healthcare provider before starting any new exercise program. Otherwise, just get out there and do something, anything that works for you, and puts a smile on your face, even if that’s only after a grimace, as the result of sweat and toil.
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Stay healthy, stay active, and enjoy the journey!
