Staying healthy even after 50 is easy for those who have the definite will to go well beyond into their golden years. Unquestionably, after a certain age, muscular strength, balance and flexibility decrease, but it does not make being fit impossible. By learning to listen better to the bodily needs, by varying the exercise schedule, and modifying the daily eating habits.
There are many people who may want fitness after 50 but these include three fitness levels:
- of continuous training;
- of those who had taken a break and are starting again; and
- of beginners.
If the ones that never stopped will continue to train like their younger selves, they may strain their muscles. With growing age, there is an increased level of recovery time.
For the ones who have stopped and are starting again, the advice goes, “Start from the very beginning.” Remember, your muscle memory doesn’t forget its trainings, but there may be some issues due to the time that has lapsed. Maybe they have become just not quite as active as they were, so let your ego problem subside and take it on from the basics again. This will help the muscle memory to kick back in; and with the proper technique, the intensity can be gradually increased.
Lastly come, the ones who have never trained. For them, the best starting point would be concentrating on doing basic body movement exercises, then build up with machines or free weights or a combination of both to gain leaner muscle mass and stronger bone density.
Some easy methods that can be tried are the regular Squats, Deadlifts, Dumbell Chest Presses, Reverse Grip Pulldowns, Bent or Seated Rows. They must be done at a slower pace with major emphasis on maintaining the correct form and a regular breathing. The aim should be to target flexibility, mobility and safety.
Regulating Nutrition and Improving Food Habits
A healthy and nutritious diet is beneficial at all ages and for all fitness levels. Don’t get trapped by the “eat until you’re full” trick. The British Medical Journal (2008) found a high correlation between eating-until-full and the mounting instances of obesity. To keep the waistline under check, 80% full should be the target. Additionally good nutrition, protein diet, healthy fats, less white carbs, and plentious water will help the metabolism. Green leafy vegetables and the cruciforous food items like, broccoli, cauliflower, brussels sprouts, cabbage, collard greens, and kale are a must-have if weight-loss is what you want. Refined sugars, refined grain products, bread, refined white table salt should be avoided to the maximum possible extent. The Hawaiian red sea salt is a favoured alternative for its flavor and natural mineral content. The daily water intake also should be regulated at about 50% of your body weight (in ounces).
Use of Supplements
Often, recommendations are made to use supplements to optimize health and performance. One such supplement which can be taken is the Juice Festive brand of organic fruit and vegetable blends of vitamins and minerals. Those with issues of their digestive tract can maintain an easy digestion with a good quality enzyme supplement or friendly active bacteria culture supplements. There are supplementaries available for the heart’s health too with optimal health benefits. They can also be used to boost the body’s immune builders and disease fighters.
Getting fit after 50 only requires a resolute mental attitude, eating properly and exerciseing regularly. With the new progressive resistive weight training and using proper techniques for working out anyone can achieve better fitness results. Supplementing the diet with good nutrients, rich in vitamins and minerals and also probiotics and enzymes will serve you a long way to stay fit at 50 and after.