It’s never too late to start taking care of yourself. In fact, the fiftieth birthday is the right time when you should reevaluate your lifestyle and pay extra attention to your own fitness. Exercise at this age is not just about looking better. It is primarily about maintaining your mobility and health for decades to come. Here are some tips to keep fit in middle age.
1. Change your perspective on exercise
If you think of exercise only as high-energy, demanding and strength exercises and actions, maybe the idea of staying in shape after fifty scares you a little. However, according to experts, there are a number of daily activities that can very well replace some exercises. And you might be surprised that they also include such activities as gardening, sweeping and vacuuming or even dancing . For example, ballet is great for improving strength and flexibility, which is now widespread thanks to the fitness barre exercise system. A substitute for cardio training can then be, for example, Latin American dances or even rock and roll. And what’s more, these are activities in which you can also involve your partner.
2. Group fitness courses or exercise at home
A great way to get more motivated to exercise is to join an exercise group. Group classes can be really motivating thanks to contact with other exercisers. In addition to a healthier body, you can also make new friends who you will look forward to every hour. In addition, you will be able to support each other in your efforts to keep fit. Many studios and gyms offer free or discounted trial classes , through which you can easily find out which types of exercise will suit you best.
If you still don’t feel like going to the fitness center, exercise in the comfort of your home. On the Internet, you will find many tutorials and videos that will help you create an exercise plan. You can exercise both with your own body weight and with various fitness equipment .
3. Every step counts
Another simple thing you can do to stay fit and keep track of your physical activity and calories burned is to track your steps with a pedometer. In addition, there are simple tricks that can help you add a step every day. For example, when you deliberately park your car a little further from the entrance on your way to go shopping. And then, of course, there are other proven ways, such as frequent airing of the dog or walks in nature with friends. Keep in mind that according to experts, women over 50 should walk 10,000 steps a day , and men even 1,000 steps more if they want to control their weight and improve their health.
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4. Not just cardio
Of course, cardio is important, but it’s not the only thing that will help you stay fit and improve your health. For example, add elements of strength training to your exercise routine and you will see how your time spent in the gym will start to pay off. Endurance strength training can help you improve balance, speed up your metabolism, maintain bone strength, and even reduce sarcopenia, the age-related loss of muscle mass.
5. Don’t forget to warm up
The warm-up is just as important as the exercise itself. By warming up your body before exercise, you will burn more energy, increase your blood circulation and supply your muscles with more oxygen. A good warm-up will increase your body temperature, allowing your muscles and joints to slowly adapt to the increased load. This also reduces the risk of injury . It can be, for example, walking on a treadmill , riding an exercise bike or a few jumps over a jump rope . In short, everything that will help your body relax and prepare for exercise.
6. Talk to your doctor about your condition
Regular doctor visits benefit your health at every stage of life. However, it becomes especially important when you reach fifty. After a thorough examination, the doctor should tell you exactly which exercises are suitable for you and which exercises you should avoid due to your health condition.
7. Eat more plant-based foods
Staying in shape means supplying the body with foods that benefit health and increase well-being. Many studies show a strong link between a plant-based diet and a lower incidence of heart disease, type 2 diabetes and even some cancers compared to diets high in meat and animal fat. Some scientific studies even claim that following a diet high in plant-based foods can significantly reduce the risk of heart failure.
8. Limit salt
We all know from fairy tales that salt is better than gold. And we all also know how hard it is to resist some salty treats like potato chips, saltine bars or salted almonds. Well, there is a catch. Eating too much sodium can lead to high blood pressure or cause inflammation in the body. According to experts, the maximum daily intake of sodium for a healthy person should not exceed 2300 milligrams , in the case of patients with high blood pressure, the upper limit is even 1500 milligrams per day. So, if you want to reduce sodium intake, replace the salt shaker on your dining table with some spices. It has been proven that up to 11% of the daily sodium intake of an adult is formed by adding salt to ready-made food.
9. Drink lots of water
Your body needs water to function, just like a car needs gas to run. The human body is made up of approximately 60% water, so it must be hydrated throughout the day. Opinions on the amount of water you need to drink per day differ fundamentally, and it also depends on your physical activity. In any case, enough fluids help your body maintain the right temperature, protect sensitive tissues, lubricate your joints and also during digestion . And these are exactly the things that need to be under control after reaching fifty.
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