The best gift you can give yourself after the age of 50 is staying active. Exercising After 50 helps you keep a healthy weight, enhance your energy levels and reduce various symptoms associated with aging. Besides, exercise is as good for your emotional state and brain health as it is for your body. No matter your physical fitness goals, here are the best exercises and practices to follow in your 50s and beyond.
Go for the Lunges
Lunges are movements that mimic either running or walking. You can make both backward and forward lunges to strengthen the legs, and enforce coordination and balance. One easy to start with lunges is stepping up and downstairs. You can also do it at the gym.
Make a long stride forward with the right foot and lower the body to the floor. Then, lower the body to the floor so that you for 90-degree angles with both legs. Stand up by pressing the left foot on the floor. Then, bring the leg back to the starting position.
A little Jogging Does the Trick
A little jogging for about 15 to 20 minutes each day is an excellent form of aerobic exercise. It can help you lose weight (especially if you are also on a diet). This exercise also improves the immune system, reduces resistance to insulin, and enhances your heart rate. Even when you do not have all these goals, it can help improve flexibility or cope with stress (especially jogging outdoors).
Deadlifts
Seniors lose muscle mass as they age, a condition called sarcopenia. However, you can stop the loss and build muscle by doing deadlifts. Deadlifts target the lats, gluteus, hamstrings, traps, and core. Besides, by building muscle, you decrease the chances of being injured as you exercise or go about your daily business. You can do your deadlifts with barbells, kettlebells, and dumbbells. Do three sets of at least twelve reps with each deadlift exercise.
Glute Bridges
As you age, the pelvic floor and gluteus muscles weaken. Glute bridges also strengthen the gluteus muscles on the butt. A strengthened gluteus enables you to lift things off the floor, climb stairs, and use the bathtub without extra support.
Start by lying on the floor facing up. Then, press the hips towards the ceiling, lift the butt off the floor, and stay in the position for a few seconds. Then, return to the floor. You may add a band around the hips to make it more challenging.
Exercising After 50 Pull-ups
Pull up are good for strengthening the upper body. However, it is not a beginner move. You should try them when you are a few strides into the fitness routine. Consider using resistance bands and a pull-up machine to work the upper body and enhance the grip.
When doing your pull-ups, grip the bar with both hands and pull down the shoulders to activate the lat muscles. Then, pull yourself to bring your chin over the bar. Keep the back straight and the legs together to engage your core.
If you are a senior, get active as soon as possible. It keeps you physically fit and deals with the effects of aging or any pre-existing condition.