Physical activity is an important factor in maintaining good health, no matter how old you are. People over 50 years old are particularly advised to do any type of exercise, from walking, swimming, and cycling, to the most demanding training sessions in gyms. Those who practice physical activity have fewer health problems than others. As a result, you will have a better quality of life, better mobility and balance, more resilient bones, slower loss of muscle mass, and reduced risk of fracture. Recreation and exercise are the best, most efficient tools to take care of yourself and your health.
To exercise, you don’t have to be especially physically fit. You just need to take some time for yourself and be well prepared. The most important thing to think about is reducing the possibility of injuries. That means that your equipment has to be comfortable for you, but also made of quality materials and suitable design. Start from your sneakers, and try to use something like lightweight barefoot running shoes as they are important for keeping balance, protecting your joints, and having a good posture. Good shoes will also give you a better grip, protect you from slipping, and help you better distribute your weight.
What type of training should you choose?
You should try every form of training that enhances your general mobility, flexibility, and overall functionality of body and mind. Don’t be afraid to experiment, years are the least of the problems that should limit you to the type of training. You don’t need to choose just Yoga or Pilates; you can also opt for moderate aerobic workouts or going to a gym. Adequate supervision of trainers will help you a lot in terms of safety and caution.
How often should you exercise?
Those that are over 50 years old should have about 150 minutes of moderate physical activity per week, and those with health problems should consult a doctor first. Strength exercises are also allowed, but you can practice them twice a week for 30 minutes each time. Your options are various, from weight lifting, stretching, and climbing stairs, to push-ups, Yoga, Pilates, or even running.
If you can’t get to the pool, there are other types of exercise that will be comfortable for your wrists. Walking is another great exercise and biking, yoga, and dancing are all great options. You can buy a home bike, you can go to the gym, or go out and explore your neighborhood. Riding a bike relieves arthritis pain, reduces blood pressure, and also improves your mood. Recently, a US study found that cycling reduced the risk of a heart attack in people over 60 years of age.
Many people think that these exercises are very demanding and almost impossible to perform if you are over 50 years old. However, the key is to start with light weights or even do movements without them, and as your strength increases, you will also start using heavier weights. You should spend up to 30 minutes for each muscle group, every other day. In case you feel pain, use lighter weights. It is recommended that you regularly stretch your neck, shoulders, arms, upper body, chest, knees, and legs. Each of these stretching exercises will help you reduce your risk of injury, just do it slowly.
Water reduces stress on your bones, so swimming gives you the least chance of getting hurt. As you swim, you stretch and strengthen all the muscles in your back, legs, arms, and shoulders. Enroll in water aerobics as it combines cardiovascular exercises with strength training. Water reduces the pressure on your joints and allows you to build strength and endurance. It can even increase the volume of your movement. You will even burn more calories (about 30 percent more) in water than during normal training, thanks to the resistance the water creates.