Over 50s- Exercise Advice
22 May 2018
Over 50s- Exercise Advice
Much as we hate to admit it, once we hit our 50s, our bodies don’t work as well as they did during our teens, 20s, and 30s. The risk of injury is higher, and we have to be more careful with how we train. By the age of 50 and over, most people will have developed at least one (minor to chronic) health problem. As you age, your body isn’t able to run as smoothly, and health problems are the primary consequence of getting older.
- Exercise Over 50 Benefits
- Other Benefits Of Over 50 Exercising
- Exercise Safety Tips Over 50s
- Push-Ups Over 50s
- Pull-Ups Over 50s
- Dumbbell Over 50s
- Squats Over 50s
Exercise Over 50 Benefits
Keep your joints flexible and mobile: Regular exercise prevents the connective tissue around your joints from tightening and limiting your flexibility. It can also keep your joints mobile and move properly well into your 50s and over
Protect your spine: Back problems are VERY common as you age, but regular exercise will help to keep the spinal erector muscles strong. The stronger the muscles, the better protected your spine will be!
Prevent weight gain: Your metabolism has slowed down since your 30s and will continue to do so as you age. That means you’re running a risk of weight gain, particularly fat gain! Exercise is one of the best ways to prevent that problem. Exercise burns calories and fat, stopping your body from storing it in the form of the excess belly, butt, and arm flab.
Reduce your risk of heart problems: High blood pressure, high cholesterol, and cardiac disorders are all common problems among those over 50 years. Exercise, however, strengthens your heart, lowers your blood pressure, eliminates cholesterol, and keeps your cardiovascular system working well.
Other Benefits Of Over 50 Exercising
Prevent muscle and bone loss: Muscle and bone loss are other common problems among the older generation, but exercise is one of the best ways to keep your muscles and bones from wasting away. In fact, you can GAIN muscle through a workout program!
Keep your muscles strong: If you don’t work those muscles (like you used to during your more active days), they’re going to weaken. Exercise helps you to maintain your strength well into your later years.
Maintain energy levels: The less energy you use every day, the less energy your body produces. The more energy you use the more is produced. To stay active and energized, you have to make sure your body understands that it has to produce plenty of energy every day.
Exercise Safety Tips Over 50s
Work with a Trainer: A trainer can help you to make the best use of your time at the gym, and can develop a program that will enhance flexibility, mobility, strength, endurance, and cardiovascular capabilities. Plus, they can ensure you are doing the workouts safely and with the correct form.
Check with your doctor: Before you start training, run it by your doctor. They may have recommendations for or against certain types of exercise according to your current health condition.
Don’t overdo it: Don’t try to use more weight than you can handle. The last thing you want is an injury—your body takes a bit longer to heal than it used to. Work with the right weight, train at an intensity your body can handle, and push yourself ONLY to your limits and no more.
Give yourself more recovery time: Younger bodies can recover faster, but once you pass 40 and 45, your muscles, joints, connective tissue, and bones take longer to heal. Make sure you give yourself AT LEAST 48 hours between training the same muscle—72 is often better if you use high volume.
Don’t let anyone tell you “you can’t do it”: Age is a state of mind, nothing more. Your body is capable of amazing things. It may take you a bit longer to get in shape, but you can get there. Nothing can stop you if you are determined to get fit.
Push-Ups Over 50s
For a stronger upper body, you HAVE to engage those “pushing” muscles: chest, triceps, and shoulders. Nothing works the pushing muscles better than a push-up. The beauty of push-ups is that you can adjust your position according to your strength. You can do push-ups on your knees if you can’t handle your full body weight, or do one-armed push-ups if you’re strong enough. There are dozens of push-up variations that will work every part of your body. Be warned: push-ups can be hard on your elbows and wrists. You have to make sure to get that form just right!
Pull-Ups Over 50s
Pull-Ups are a gorgeous exercise for your upper body “pulling” muscles: shoulders, biceps, forearms, and upper back. The fact that they use your body weight means you can do them anywhere—all you need is something to hang onto, and you’re ready to work. Pull-ups are tough, and not everyone can do them unassisted. At first, try doing pull-ups with your feet on a chair, using your legs to support your weight. As you grow stronger, move the chair farther away, until only your toes are resting on the chair. Eventually, you’ll be strong enough to lift your weight without the chair.
Dumbbell Over 50s
Side and Lateral Dumbbell Raises hit your shoulder muscles (front, back, and side) very effectively! The good thing about these raises is that they require very little in the way of flexibility and mobility. They also place the strain on the MUSCLE rather than the joint (a common problem with Military and Shoulder Presses). You can use as much or as little weight as you want, making this an excellent movement for strength and endurance.
Squats Over 50s
Squats work your quadriceps (front of your thighs), hamstrings (back of your thighs), and glutes (butt) very efficiently. The beauty of Squats is that you’re using both legs, so neither is straining more than the other. There are many types of Squats you can try according to your posture and form. In fact, the many Squat variations can help you to find the position that works best not just for your legs, but for your back and neck as well.