When you are in your 50s, your body is not the same as it was when you were 20. You won’t be able to do the same things, neither should you try to do them. However, exercise is still important for your independence and to maintain a high quality of life as you get older. So, what are some things you have to consider while exercising without hurting yourself? Read on to learn more about the facts about exercising in your 50s!
Choose The Right Activities
It is recommended that you try lower-impact exercise, where less jumping and pounding is involved. This is kinder to your joints. Some activities will allow you to have more than one type of exercise. Definitely try to do things that you enjoy doing. Your doctor can suggest ways for you to adapt exercises based on any physical limitations you have due to medical conditions.
How Much Exercise Should You Get?
If you are in good health, you have to get at least 150 minutes of cardio activity a week. This is better if you spread it over a period of a few days, for a minimum of 10 minutes each time. Spend time working the muscles in your legs, abs, back, hips, chest, arms, and shoulders at least twice a week. The more you exercise, the more you will benefit from it. Also, any exercise at all is better than nothing.
Start Off Slow
Starting off slow is important if you have not been exercising for quite some time or you are trying out a new activity that your body is not used to. Start off with 10 minutes of the exercise and slowly increase how often, how long and how intensely you exercise. If you need motivation, you can track your progress using a fitness app on your phone.
Walking is simple and effective! It helps to strengthen your lower body muscles, build your stamina and fight against bone diseases such as osteoporosis. It is easy to add some walking into your day. You can do it alone or make it a social activity. At a moderate pace, you are still able to chat with a friend while getting some needed exercise.
Actively holding yoga poses will strengthen and stretch your muscles. Practicing mindful breathing makes it a sort of meditation as well. Yoga can help to lower your blood pressure and heart rate. It is able to alleviate anxiety and depression too.
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