How to Stay Fit in Your Fifties
By Sarah Dray
Fifty is the new 40, or so they say. Being active and keeping fit in your fifties should be an important part of your health plan, as this will help prevent medical conditions, keep your mind alert and allow you to make the most of your everyday activities. Even if you have never been particularly active, 50 is still a good age to start receiving plenty of healthy benefits.
Instructions
Difficulty: Moderate
Keep exercising. If you have been active all your life, there's no reason to stop now. Depending on your health, you may need to make some adjustments, though. For example, you may not have the stamina required to run, but you can always hike, snowshoe or go for walks. If step classes are too much for your knees, consider switching to tennis or another sport or activity that requires coordination and agility.
Play golf but skip the caddie and cart. Unless you play professionally and time is of the essence, walk from one hole to the next and insist on carrying your own clubs. The walking will provide a chance to stretch while working your cardiovascular system.
Start a weight-training program. Metabolism slows with age and even if you're still eating the same, you may notice an increase in weight and a loss of muscle mass. Weight training also helps prevent osteoporosis, especially in women.
Take up yoga, tai chi or Pilates. Besides keeping you active, they also will help with elasticity, stress and posture. They are low impact, which may be a good choice if you have joint problems.
Don't forget to warm up and stretch. The body becomes less flexible as you age and the chances for injury increase. Stretching also helps with balance and may reduce back and joint pain.
Head to the water. If you have injuries or are simply looking for a low-impact workout, swimming and water aerobics are a popular option for those 50 and up, as the water provides resistance without putting pressure on the joints.
Take care of your diet. As your metabolism slows with age, weight may creep up on you. To avoid this, as well as prevent health conditions such as diabetes or heart disease, switch to a diet rich in vegetables, lean protein and whole grains. Avoid sweets and animal fat as much as possible. Eat smaller portions more often (rather than two or three big meals a day), so the body is always working to digest them and burning calories in the process.
Tips & Warnings
Always talk to your doctor before starting or changing your exercise program, especially if you have health concerns.
About The Author
Sarah Dray has been writing since 1996. She specializes in health, wellness and travel topics and has credits in various publications, including "Woman's Day," "Marie Claire," "Adirondack Life" and "Self." She is also a seasoned independent traveler and a certified personal trainer and nutrition consultant. Dray is pursuing a criminal justice degree at Penn Foster College.
