Exercise tips after 50 years are very important to prevent diseases, as well as to improve self-esteem and well-being. Pay attention to these keys before you start!
Exercising after the age of 50 may seem far-fetched to someone who has never stepped foot in a gym or worn sneakers. However, it is never too late to start.
In addition, exercising from that age has many health benefits, both physical and mental. Next, we suggest you learn more about it, along with 5 keys that you cannot miss before starting to train.
Can I start exercising after the age of 50?
When you haven’t exercised in a long time—or if you’ve never exercised before—it can be a bit difficult to break the inertia of a sedentary lifestyle … but not impossible! Adults who have passed their half-century of life can safely begin to exercise in order to improve their quality of life. We must not forget that movement helps us feel better and reduces diseases.
The first and foremost thing you need to exercise after age 50 is willpower. Of course, it can be more comfortable in the short term to lie on the sofa watching television, and that is why it is essential to want to dress in sports clothes and get out of the house, although you can also train in the living room.
Exercise tips after 50 years
Beyond the fact that the temptation of a sedentary lifestyle is great, let’s suppose that you are already passing that obstacle and want to start exercising after the age of 50. So that the experience is satisfactory and “don’t throw in the towel” on the first day, we give you some advice:
Choose exercises according to your condition
Maybe a couple of years ago you could run a marathon, play tennis or ride a bike for thousands. And maybe now, after 50, you can too. However, you should first pay attention to your physical condition.
If you’re overweight, smoke, or have heart disease, it’s always best to see a doctor about what kind of activity you can do. Then, based on the options you have, choose the one that suits you best. The idea is that you can enjoy it.
From smallest to largest, always
By this, we mean that if you have not exercised for a long time or if you have never done it, you cannot follow a routine that is too strict or strong overnight. First, because the body will not tolerate it; second because all your muscles will ache; third because you run the risk of hurting yourself; and fourth because you will get frustrated and you will not exercise again. Exactly the opposite of what you need!
Don’t feel bad if at first “just” is going for a walk in the neighborhood or the park. Little by little you can add more complexity to the exercise.
Listen to your body
This is very important at any age, but especially when you choose to exercise after the age of 50. It is often believed that “without pain, there are no results” and that is not true. Physical activity does not have to be painful; the idea is to enjoy what is being done.
Although it has to be challenging, it is essential that you pay attention to what your body feels, if you have any discomfort or pain, if you have a hard time doing a certain exercise or other sensations. Little by little, the muscles will get used to it and you will be able to do more intense exercises if you prefer.
Determine the amount of exercise
One of the most common questions regarding exercising after the age of 50 is how many times a week is best. According to the World Health Organization, 150 minutes a week is recommended, but if you do a little less at first, it’s no problem. Ideally, you would want to increase the amount of time and, of course, the intensity.
Stay hydrated and eat healthily
Of course, exercise after 50 years is very important, but so is diet. It is recommended to reduce the consumption of fried products, flour, and sugar; instead, it is positive to add more fruits and vegetables to the diet, as recommended by the World Health Organization. Of course, we must not forget the famous 2 liters of water —estimates— per day.
Finally, other exercise tips to be able to exercise after the age of 50 include planning your week and determining what days and times you will do sports, buying appropriate clothing to exercise, and sharing the activity to make it more pleasant. For example, you can invite your partner to join your new healthy habits and enjoy yourself together.
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