As the number of candles on our birthday cakes soar, so does someone telling us that fifty is a new beginning. It’s totally okay to end up a little bit and be a little wiser. On the other hand, the standards of the modern world can be forgiving. Some of us feel low, thinking it’s a challenging milestone. Conversely, as long as we are genuine about our breakdowns and are physically fit, we can live life with vigor and enthusiasm. Everyone’s life journey is different; Sometimes, trauma, illness, or simply our busy lives can take away a lot from our health and spirit. As women age, women are more vulnerable to diseases and persistent pain, including heart disorders and osteoporosis.

Although, Research indicates that regular physical activity can improve cognitive functions and psychological, mental, social and emotional well-being. unfortunately, information It turns out that 23% of American adults aged 18 to 64 exercise the recommended amount per week, and 28% of those over the age of 50 are physically lethargic.

Sometimes, people start working out as they age. ,[People say,] “Oh, I shouldn’t be lifting weights because I’m too old,” says Dr. Theresa Marko, doctor of physical therapy, board-certified clinical specialist in orthopedics, and owner of Marco Physical Therapy. “You need cardio and some resistance workouts.” But age need not be a deterrent.

Maintaining vigor is a challenge for many women. In addition, due to changes in the making of work and family life, socializing and eating junk food can lead to poor health and increased body weight. The more the media shows us perfect body shapes, the less confident we feel about our bodies. The last few decades have changed the way we live. Women are more likely to be in control. As a result, the modern woman messes with work and life, and there’s the added pressure of looking well.

Today there is an extra emphasis on weight loss. A change in thinking is needed here. Weight loss is a natural and inevitable process. It is the culmination of healthy eating habits, regular exercise, understanding one’s body and internal health, and making specific lifestyle changes.

A few simple and helpful tips can keep you fitter than it may seem.

A woman’s body begins to change in her 40s, mainly due to the hormonal changes caused by menopause. Weight gain, decreased bone density, strength, emotional upheaval and changes in sleep cycles are natural consequences.

Regular exercise and lifestyle changes can keep you fit and healthy at any age. So aging is not just a function of chronology. Instead, it depends on how you prepare for future years and how you feel towards yourself.

Here are some things you can do for yourself:

go easy on yourself

Accept the fact that you are going to have some lines and wrinkles. Accept that you won’t be able to party as hard as you could a decade ago. But, don’t start giving in to the slowness of your body. Start with easy exercises.

Do any type of exercise for thirty minutes a day, five days a week. If you have limited time and are unfamiliar with workouts, start by exercising on a stationary bike or jogging or running. CDC Say seventy-five minutes per week is enough which breaks down to just 15 minutes per day! So, if you’re already active, start with 15 to 30 minutes of moderate to high-intensity exercise and see its effect on your body.

Weight lifting

Weightlifting is a surefire way for mature women to build muscle, keep metabolic health in check, and lose fat. However, it is practical to build consistency with resistance workouts at any age. For example, studies show that women in their 70s build considerable muscle mass by lifting weights two or three times per week.

You can start weight lifting two or three times a week. Then, on other days you can mix and match cardio, core strengthening, yoga, swimming, pilates etc.

Adequate Stretching is a Must

Stretching is as important and beneficial as working out. Sometimes, with mature age and lack of exercise, you are at risk of falls, trauma and injury. Therefore, stretching your body for 10-15 minutes before and after your workout can make it easier to exercise, reducing the risk of injury. Even when you wake up in the morning, you should not get up immediately. Extend your legs and arms and lengthen your body, bend your knees, bring it closer to your chest and rotate your neck lightly from right to left.

The HealthifyMe Note:

Stretching before exercising can help you stay injury-free. Yoga is a beautiful form of ancient exercise that brings peace, calmness and all the benefits of stretching. In addition, some yoga postures activate internal glands and organs, which help regulate hormonal secretions. As a result, they can reduce the discomfort caused by menopause and other changes in a woman’s body.

walk regularly

research It has been shown that walking improves cardiovascular fitness, aids in healthy weight loss, increases agility and improves stamina. All aerobic workouts (cycling, jogging, swimming) are suitable for maintaining lower body fat levels and improving flexibility and overall fitness. However, walking is literally the easiest option. All you need is a pair of shoes and a blank stretch.

Walking presents extraordinary benefits for all age groups. It keeps the chance of stroke low if you start late. Invest in a step tracker and aim to walk 10000 steps a day.

You can walk anytime and anywhere. Start with walking for 15 to 20 minutes daily and increase the frequency. Try to walk after every meal. Instead of aiming for 45 minutes from day one, break it down to 3; A 15-minute stretch is more possible. In addition, by integrating walking with light weights, you can indulge in power walking. As a result, you’ll combine the benefits of running and strength training.

Incorporate high-intensity interval training (HIIT)

Interval activity is effective in increasing all-round capacity. Also it gives quick results. But this requires expert supervision. Weight loss and toning are inevitable with HIIT. However, you can also incorporate HIIT principles into your walking routine.

For example, if you are walking, run or jog for thirty seconds and then return to your normal pace. Repeat this thirty-second burst five times in a half-hour routine. Gradually, you can increase the frequency up to 10-15 times within the same time frame.

If you’re already fit, you can incorporate high-intensity interval workouts and raise them to a more challenging level by increasing the complexity and reps. When you start interval training or HIIT workouts, always assess your current fitness levels. Supplement your workout with nutritious meals and snacks and high protein and fiber based meals.

do core exercises

As we age, core stability becomes important. Studies Show that inferior core stability triggers aches, pains, and bruising. The risk of losing balance and falling also increases with age. In addition, back pain, lack of mobility, joint problems and discomfort in the hips, knees and neck can improve with core strength.

Core muscles are more than your abs. That’s why it’s important to follow a regular core strength exercise routine. By doing these exercises, your spine works completely and your muscles become strong. Do fast twenty minutes of core exercises once or twice a week to maintain your core stamina and vitality. Another important aspect of exercising your core muscles is maintaining optimal weight and posture.

Find an activity that interests you

Workouts can be boring. Sometimes it gets tough, and you don’t want to go for normal workout. However, fitness means consistency. In this case, you may want to do an activity that interests you. For example, you could train for a cross-country marathon or learn a form of dance. Try and develop a hobby or area of ‚Äč‚Äčinterest that can always keep you active.

mix and match

Sometimes, when you do the same activity for months, you start losing interest in it. So try to keep the routine interesting. For example, invest in a trampoline and some free weights, learn yoga, and plan a Zumba party at home. Change your mind and introduce a new motto: No feasting or mindless binge sessions without burning it before or after. Instead of meeting your friends at a mall, meet them at a park.

go in for water sports

High-intensity water activities enhance bone mineral stability and functional fitness in postmenopausal women. A 2018 study Middle-aged women established that water aerobic workouts reduced body fat and blood pressure and increased explosive endurance.

Plus, for anyone with bone loss, pain, inflammation, or osteoarthritis, swimming can ease pain, make you feel lighter and make exercising more fun. There are many strokes you can learn. Apart from this, you can plan for water sports and beach vacations.

get a box

A pet can be your best fitness friend. You can take your pet for regular walks. You can even teach them some fun tricks. Having a pet also keeps you happy. It reduces stress and becomes a prerequisite for your healthy living.

eat enough protein

Protein is an important building block of the body. research Indicates that many women do not consume enough protein and lose muscle mass. Having said that, you should make sure to consume enough protein with the years ahead. Proteins can be either extensive (containing eight essential amino acids) or incomplete (lacking essential amino acids).

Complete proteins are mainly found in meat, fish and eggs. However, you can also include plant-based proteins. It can be difficult to build or maintain muscle mass if you don’t get enough protein. If you’re a vegetarian, it’s even more important to understand how to get enough of this important nutrient.

check your salt intake

Consuming too much salt can lead to health problems like high blood pressure. Therefore, it is advisable not to consume more than 2.3 grams of salt every day. However, if you have persistent high blood pressure, limit your sodium intake to 1.5 grams per day.

drink enough water

Water is a major driver for your body; If you are not consuming enough water, your body will not perform well. The human body is 60% fluid, which requires constant hydration throughout the day. Therefore, 6-8 glasses of water should be drunk. But the amount may change if you exercise and sweat.

If you don’t like to drink water or feel thirsty, look for innovative ways to optimize your hydration levels. For example, pair them with citrus fruits, add chia seeds or include fresh green juice.

easy hire

Take the step instead of the elevator. Do some household chores like picking up groceries or cleaning your car. Instead of sending an email, get up and talk to coworkers. Take a brisk walk whenever you can. Wear comfortable shoes constantly, or carry them with you. If you have a binge, walk back. As long as you burn off the extra calories, it’s okay to have an occasional beer or some fries. Find a hobby, sport or sport you like. If you’re doing something you love, you’ll be committed to practicing.

The HealthifyMe Note

Staying in shape and in best health after fifty is possible, but it requires consistency. Apart from this, you should take care to incorporate the right diet, lifestyle and exercise habits. Also, you can choose any form of exercise. The key is to stay committed, eat right, and take proper supplements.

conclusion

You don’t have to let your age deter you from working out. The 50s are the new 30s. Join a gym, hire a trainer or fitness buddy, plan a trek or hike and keep yourself stress free. Make sure you keep your body moving for about 45 minutes daily. Age is a number, and stop looking at it as a chronological decrease. Instead, go ahead and enter the best phase of your life.

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