It’s never too late to get started on a fitness program, and even men over 50 can benefit from regular exercise. In fact, physical activity becomes more important when you are in your 50’s.
This is when the effects of an unhealthy lifestyle start to catch up on you. General physical performance also starts to decline when you hit 50. However, this does not mean that men over 50 should not exercise.
On the contrary, regular exercise will benefit older men. A sensible fitness regimen for men over 50 can lower the risk of cardiovascular disease and diabetes. It can also improve the quality of life of seniors.
Men over 50 can benefit from the same basic exercises as everyone else, but certain physical activities may be more appropriate and modifications may be necessary.
Fitness routines should include cardiovascular exercise and strength training at light to moderate intensity. A fitness professional can design an exercise routine for people over 50.
Consult Your Doctor
When you pass the 50-year mark you are more likely to have health issues that may affect your fitness program. High blood pressure, high cholesterol levels and diabetes can increase the risk of stroke or a heart attack. Always talk to your doctor before beginning a fitness regimen.
A thorough physical examination should be done to ensure that your exercise regimen is appropriate for your health condition. The proper precautions and guidelines should be followed to account for any health issues that the examination may uncover.
Cardiovascular Activities
Fitness for men over 50 should include at least 30 minutes of moderate aerobic activity every day. This will get your heart pumping and elevate your breathing rate while still allowing you to carry on a conversation.
Choose aerobic activities that are easy on the joints, such as swimming, brisk walking, or exercising on an elliptical trainer or stationary bike.
Strength Training
Strength training for men over 50 can help prevent osteoporosis or severe bone loss. Osteoporosis is more common in women but it can also strike men as they age. Strength training has been proven to slow bone loss.
It also strengthens the muscles which protect the bone. Strengthening the core muscles improves balance and reduces the risk of falling.
When starting out with your fitness program, lift only very light weights. Find a weight that allows you to do 12-15 reps. You can lift barbells or dumbbells, and do squats and lunges.
You can get a personal trainer who specializes in senior fitness, or you may want to join a senior fitness group exercise class.
Never try to lift weights without proper guidance and always use proper exercise form to avoid injury.
Flexibility and Balance
As you get older, your body loses its flexibility and balance. Fitness for men over 50 should include activities such as yoga or Tai Chi to improve balance and flexibility.
Stretching your joints and muscles give you a wider range of motion. It also eases joint pains and reduces the risk of falling, which is common in people over the age of 50.
Be the first to comment