Fitness is no longer just for people who are actively involved in sports, as more and more Americans strive to be fit and healthy. According to the Health and Fitness Association, nearly half of Americans aim to build strength or muscle. Another 44% are looking to adopt a regular exercise routine, and 42% want to improve their mental health through physical activity.
The same poll shows that older Americans are ahead of their younger counterparts when it comes to prioritizing fitness. However, achieving your goals after fifty can be challenging. As we age, our bodies witness several changes, some of which affect our physical abilities.
Fortunately, it is possible to achieve sustainable fitness results with the right set of strategies. In this article, we will share a few that you can apply to look great and fit at fifty.
Set realistic goals first
Being realistic is key to success with an exercise plan, regardless of your age. Instead of ambiguous goals like “get fit,” you need to define clear, measurable goals like “lose 10 pounds in eight weeks.”
WebMD recommends a weekly goal of 150 minutes of moderate cardio for a healthy 50-year-old. Ideally, you should spread this over three days, although shorter sessions over multiple days make sense if you want to go slower. This approach helps you create a structured plan and effectively track your progress.
Additionally, you need to break down goals into smaller, more manageable milestones. For example, a person who wants to run 5K should start by jogging for five minutes without stopping. From here, gradually increase your time as you build endurance. With this approach, you feel motivated and avoid overdoing it.
Embrace the right workout mix
Over the years, your energy levels, muscle mass and strength decline. This means that you won’t be able to follow the same exercise schedule as a 20- or 30-year-old once you turn 50. The right combination of exercises will give you the best result. You can add some of these to your fitness plan:
- Engage in resistance exercises to rebuild muscle mass, improve bone density and boost metabolism.
- Aim for at least two days a week of strength training and focus on all major muscle groups. Squats, lunges and push-ups are ideal strength training.
- Incorporate stretching routines and balance exercises into your weekly regimen. These exercises improve physical stability and reduce the risk of falls.
- Yoga or tai chi improves balance and promotes flexibility. They also help with concentration and relaxation.
Stick to your goals
Consistency is a game changer when it comes to staying ahead of your fitness goals. A consistent exercise regimen is essential for everyone, whether you’re an athlete, a fitness enthusiast, or someone who wants to be healthy. Sticking to a routine can help you maximize the results of your efforts and keep health problems at bay.
If you want to stay in shape after fifty, establish a regular exercise routine to develop a habit that becomes part of your lifestyle. Try activities you enjoy, such as brisk walking or swimming, and spread them over several days.
Think beyond structured exercise and embrace creative ways to incorporate more movement into your routine. You can take the stairs instead of the elevator or do some gardening. Taking short walking breaks throughout the day can keep you on top of your goals.
Have a plan for dealing with injuries
Injuries are part of the exercise routine, no matter how much care is taken to avoid them. According to the National Safety Council, sports and recreational injuries in the US will increase by 2% in 2023. As many as 3.7 million Americans were treated in emergency departments in the same year.
Older people are more likely to sustain injuries during exercise. Having a plan to deal with them should be part of your fitness strategy. Rest, massage and physiotherapy help treat most injuries.
Although most injuries heal on their own, you should not ignore them if the pain persists for more than a few weeks. If you don’t want to wait for appointments, a trained nurse can help you with medication and treatment.
The nursing shortage is a concern, but online programs are a glimmer of hope. AND family nurse practitioner online master’s programfor example, it trains aspiring professionals to offer help with routine problems. The curriculum is comprehensive, making nurses capable of solving medical problems, including injuries and illnesses.
According to Cleveland State University, family nurse practitioners specialize in the primary care of patients in all populations. Someone over the age of fifty who suffers from a gym injury can seek their help for timely and effective medical advice.
Focus on nutrition
Nutrition goes a long way in helping people achieve fitness at any age, and those over fifty are no exception. Healthline recommends a balanced diet for fitness enthusiasts because it can provide the essential calories and nutrients you need. Consider eating the right type of food at the right time for best results.
Nutrition becomes even more critical after fifty due to metabolic changes and possible health problems a person may face. Although you may know what to eat, consulting a dietician is a better idea. They can provide a customized nutrition plan that aligns with your fitness goals.
Watch your portion sizes and aim for nutrient-dense foods that support energy levels and recovery. Also, make sure you drink enough water to stay hydrated throughout the day.
Frequently asked questions
How often should I exercise after 50?
As someone who wants to exercise regularly after fifty, moderation should be a priority. Aim for at least 150 minutes of moderate aerobic activity per week. Add two days of strength training to your plan, focusing on major muscle groups. Listen to your body and stop when it signals.
Can I lose weight after fifty?
Yes, it is absolutely possible to lose weight after fifty. However, expect the weight loss process to be slower due to metabolic changes with age. You can adopt a balanced diet combined with regular exercise to ensure successful weight management.
What types of exercise are ideal for the elderly?
A well-rounded fitness program is ideal for the elderly. Adopt a combination of aerobic exercise (such as walking or swimming) and strength training (using weights or resistance bands). Add flexibility exercises like yoga and balance training like tai chi to get the best results.
By following these effective strategies tailored for those over fifty, you can effectively work toward your fitness goals. You will see a change in your physical and mental health when you adopt this plan in the long run.
