Staying on top of your health at any age is critical, but after your 50’s, you need to take extra care so that you can have the ability to enjoy the everyday activities that you love. After 50, and especially after 60, problems with lowered muscle mass, osteoporosis, heart disease, and a slowing metabolism can wreck havoc on the body. While a healthy diet is essential to your health, it is equally important for you to be and stay active.
While getting any form of activity can be beneficial to your health, there are certain things and areas to focus on as you get older that can target the more problem areas. When creating your activity or exercise plan make sure to:
Strength training is extremely important as muscle mass can be lost as you age, and having lean muscle can help you burn fat more easily. This doesn’t mean you need to lift so that your muscles are bulging, or devoid of fat deposits, it simply means incorporating muscle toning activities into your exercise plan. 10 to 15 minutes a day can make a huge difference. You can:
Throughout the week, each of your major muscle groups should get a turn, including your chest, shoulders, arms, abs, hips, and legs.
Another crucial component of being active is getting your heartbeat and breathing up. Aerobic exercise will not only help with weight loss but also help you to keep your heart and lungs healthy. You can get your aerobic activity by adding physical hobbies such as Zumba, dancing, or tennis to your exercise plan. You can also try an activity that might be a little easier on your joints such as:
Your goal should be to engage in aerobic activity for 30 minutes a day, five days a week. You can also break this thirty minutes up into 10-minute sessions as long as you get your heart rate and breathing elevated. You can also incorporate aerobic activity into your daily responsibilities such as taking the stairs at an appointment or walking your dog.
Flexibility is vital to healthier muscles, improving balance, and eliminating joint pain. You should always make sure to stretch before and after your workout, as well as, perform exercises that involve stretching. Activities that can help you strengthen and keep flexible are:
You should start with stretching exercises two days a week and build up to having some stretching activity every day.
Getting started and keeping with an exercise plan or routine can be the most difficult part of the process. Below are some techniques to help you make the first step and keep you going when you want to quit.
While physical activity is critical to health, so is exercising your brain. Keep your mind moving and sharp by engaging in puzzles, games, brain teasers or other mind-stimulating activities. Additionally, part of being healthy involves having a healthy spirit. You can work on both the physical and spiritual by relaxation stretching techniques after exercise or incorporating yoga as part of your routine.
While staying active after 50 may look and feel a little different, it is worth pursuing. Having a healthy and longer life where you can continue to enjoy all of the activities you enjoy now is a goal we all want. Always remember, the most vital piece of advice when staying active is never to give up. The benefits are well worth the work.
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