The idea of establishing a workout routine in your 50s may seem daunting. You may feel disheartened or think that it’s too late to start an exercise regimen. Don’t be discouraged! Physical activity has been proven to bring many health benefits and is especially important for older adults. It puts you at lower risk of certain diseases and strengthens your immunity. Begin with simple exercises if you’ve been inactive previously. Any form of physical activity is better than doing none. Here’s a guide for physical activity in your 50s to help you get started.
Begin with a Fitness Assessment
Before you start planning your exercise routine, it’s advisable to get a physical assessment from your doctor. If you have certain medical conditions or injuries, your doctor may suggest that you make some changes to your routine. For patients with high blood pressure, your doctor will likely advise you to stay away from weightlifting exercises. If you have arthritis, low-impact exercises that don’t exert pressure on your joints will be more suitable. Your doctor will advise accordingly after assessing your health condition.
Once you get the green light, start with light, simple activities. The aim is to cultivate the habit of exercising regularly before gradually increasing your intensity. Pushing yourself too hard from the start will lead to over-exhaustion. You don’t want to tire yourself out on your first workout session!
Take Note of Fitness Recovery
Exercising is not just about doing the physical activity itself. What happens before and after your workout is just as important. Before you begin your exercise routine, warm up your ligaments, joints, and muscles. A good warm-up exercise will increase blood circulation to your muscles and prepare them for the activity you’re going to engage in. By warming up before you exercise, you’ll also be less prone to injuries.
After finishing that jogging or aerobics session, remember to stay hydrated and do some cool-down exercises. Ease yourself out of intense activity and bring your blood pressure back to normal levels. Cooling down reduces your risks of muscle tears so make sure you add them as part of your routine.
Types of Exercises You Can Do
If you’re starting a regular exercise routine for the first time, begin with a mixture of aerobics and light weight training. This allows your body time to get used to various kinds of exercises. Try out activities like swimming, hiking, walking, or biking to find your preference.
It’s also critical to add balance exercises to your routine. Tai chi, pilates, and yoga are great exercises for developing balance which can help you prevent falls. As you build up momentum, don’t forget to include mobility and stretching exercises to enhance your flexibility.
Once you have established a good foundation, you can add resistance training to your routine. Begin with high reps and light weights to increase muscle endurance. Don’t rush to increase the intensity of your workout or you’ll end up exhausting yourself.
Duration of Your Exercise
If you’re just starting out, begin with five to 10 minutes of light exercise each day and gradually increase it to 20 or 30 minutes. Give your body time to adjust to physical strain before you increase the intensity of your workouts.
