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Physical activity or exercise can have immediate and long-term health benefits. As a person over 50 years, being active for at least 30 minutes a day is one of the greatest gifts you can give yourself.
Physical activity is the key to a healthy lifestyle. It can help control your weight, reduce your risk of chronic disease, and can strengthen your bones and muscles, reducing your risk of falls. If you haven’t been exercising regularly, talk to your medical practitioner before making changes.
Getting active over 50
With the all clear from a medical practitioner you can start to make small changes that will lead to you getting more active. Over time, these small changes can lead to you being the most active you’ve ever been. Ageing, after all, is not lost youth but a new stage of opportunity and strength.
Remember that any physical activity is better than none. If you currently don’t do any physical activity, start by just doing some. Make time to be physically active and schedule it just as you would an appointment. Set a date for when you will start, write the date down and then stick with the plan. You might even like to create an activity planner that allows you to document the times and dates of each and every activity you do.
Choosing the right activities
The key to introducing physical activity in your life after 50 is to find physical activities you enjoy doing. Alternatively, you could enrol in something you’ve always wanted to try, such as a team sport, a group fitness class, dancing class or swimming club.
Increases in daily exercise can come from small changes made throughout your day and from opportunities that build physical movement into everyday activities. Ten simple ways to get started include:
Purchasing a pedometer
A wearable gadget that counts the number of steps you take in a day can motivate you to reach a daily target. Ideally, you should be aiming for at least 10,000 steps each day.Walking instead of driving
If you’re popping to the shops to grab some bread and milk, walk the distance instead of driving it. If you do need to drive, consider parking further away from the store and walking that extra distance. If you get the bus, train or tram, consider getting off one stop early.Using the stairs
Instead of riding the escalator or taking the elevator at the shopping centre or your office, walk the stairs whenever possible.Swapping out the coffee catch up
Instead of catching up with your friend for a coffee and a piece of cake, meet at a park or the beach and enjoy a walk and talk.Active play with family
Kick a football, throw a frisbee or jump on the trampoline with grandkids.Playing some music
Listening to music when doing the housework puts an extra spring in your step and can enhance your heart rate as you vacuum, clean windows or scrub floors.Taking your running shoes to work
Make the most of your lunchtime and go for a short and sharp walk to break up the day.Desk exercises
The body’s metabolism slows after just 20 minutes so keep it pumping by introducing neck rolls, leg extensions, lower back stretches and squats at your desk.Hiking
Getting out and about in the great outdoors is a great way to stretch your legs and see this country’s amazing scenery.Growing your own
Working in the garden improves your endurance, strength, mobility, flexibility and mental health. By growing your own you’re also encouraged to eat healthy.
Recommendations for the over 50s
Any active movement is important when getting older, but there are some particular elements that should be included when choosing what physical activities to do each week. Ideally, you should make a plan to include:
30 minutes of aerobic activity 5 days a week
Aerobic activity is any type of cardiovascular conditioning - an activity that makes your breathing and heart rate increase. Activities you can do yourself include:
● Walking
● Jogging
● Running
● Jump rope
● Swimming
● Cycling
● Stationary bike
● Elliptical machines
If you prefer a group setting you might like to try:
● Cardio kickboxing
● Zumba
● Spin class
● Dance class
● Step aerobics
● Aqua aerobics
3 sessions of flexibility and balance activities each week
Exercises to increase flexibility and balance are a key part of a beneficial fitness plan, working to improve ease of movement, decrease stress on joints, and reduce risk of falls. Activities you can do yourself include:
● Bosu ball split squats
● Lunge stretches
● Alternating arm planks
● Opposite arm and leg raises
● Tightrope walks
● Flamingo stands
● Heel to toe walks
● Balance ball exercises
If you prefer a group setting you might like to try a yoga or pilates class.
2 sessions of resistance activities each week
Resistance activities increase muscle strength by making your muscles work against a weight or force. They protect your joints from injury and can help you remain independent as you age. Activities you can do yourself include:
● Free weights like dumbbells, barbells and kettlebells
● Medicine balls or sandbags
● Weight machines
● Resistance bands
● Bodyweight exercises such as squats, push ups and chin ups.
If you prefer a group setting you might like to talk to your local gym about group strength-training classes.
Staying active over 50
Staying on top of your health at any age is critical, but after your 50s, you need to take extra care. After 50, problems with lowered muscle mass, osteoporosis, heart disease and a slowing metabolism can wreak havoc on the body.
Getting started on an exercise plan or routine is just one part of the process. What counts is how well you stick with your exercise plan or routine. To ensure you keep going, take action by:
● Knowing your limits and using proper exercise techniques. The last thing you want is an injury that will prevent you from regular exercise so don’t push yourself and always warm up and cool down.
● Preventing boredom and switching up your routine. Introduce new activities every once in a while and remember that exercise should feel like an adventure and not a chore!
● Committing to some group activities or a regular walk with a friend. Accountability can be a great thing.
● Modifying when you need to. Don’t just stop when you feel unwell or life’s too busy.
● Having the appropriate equipment and clothing to support regular exercise.
Additionally, support your weekly exercise routine with habits that support a healthy spirit.