People over 50 years old have a unique set of health requirements. They tend to lose a chunk of muscle mass after getting past 50. While getting older is inevitable, aging gracefully is not. Scientists have known for many years that restorative strength training exercises for seniors over 50 are the perfect intervention to fight muscle and bone loss, prevent falls, control blood sugar, boost metabolism, and maintain function in older adults.
Are you among the most Americans over 50 who don’t exercise regularly to obtain health benefits? If so, now is the time to make that much-awaited shift, as a considerable portion of physical decline is due to your sedentary lifestyle. Plus, the problem gets worse as we age.
The Benefits of Staying Active As You Get Older
Being active above 50 helps to add years to your life with a full range of other advantages, including;
- Lose or Maintain Weight
Maintaining a healthy weight becomes more daunting as you age, as metabolism naturally declines. Working out assists in speeding up your metabolism while losing unwanted fat and building muscle mass.
- Helps Combat Chronic Disease and Illness
Physically fit seniors typically have improved digestive and immune system functioning, better bone density and blood pressure, and reduced risk of Alzheimer’s, obesity, diabetes, and osteoporosis.
- Assists with Balance, Flexibility and Mobility
Staying active over 50 helps improve flexibility, posture, and strength, which are crucial for improving coordination and balance. A customized personal strength training program can help relieve conditions such as arthritis.
- Stronger Bones and Muscles
Meanwhile, physical exercises won’t necessarily help build additional bone mass after you reach adulthood. It can assist in preventing muscle and bone muscle as you age. Regular workouts strengthen your joints, muscles, and bones, safeguarding you against joint disease and injury.
- More Energy
Being active physically over 50 can help boost your energy and assist with fatigue. Even small activities, such as a short brisk walk or climbing your stairs, can assist. When you exercise, your body responds by generating more energy-producing compartments in your muscle cells. The more compartments you have, the more your energy supply.
Best Strength Exercises for People Over 50
Strength training is essential to any fitness program, offering many advantages that are especially relevant to people over 50 and older. When beginning a new strength training regimen, you want to ensure that it focuses on your primary muscle groups, including your chest, core, back, and legs. Here are some workouts that attempt to focus on these areas:
- Push-Ups
Push-ups mainly focus on the chest, triceps, and shoulders while engaging other muscles and your core. Push-ups can assist in burning calories, building endurance, and maintaining upper body strength.
- Squats
Squats are lower-body workouts that target the hamstrings, glute, and quadriceps while engaging the back muscles and core. They can help improve stability and balance, build lower body strength, and improve overall functional mobility.
- Lunges
Lunges are lower-body workouts that mainly target the glutes, quadriceps, hamstrings, and calf muscles while also engaging the core for maximum stability. They strengthen your lower body muscles, improve coordination and balance, promote joint stability, and are responsible for functional movements such as stair climbing and walking.
Quick Tips for Staying Active Over 50 Years
It is always possible to start being active, say experienced personal trainers and doctors. Working out after 50 can be a daunting but not impossible mission. Read on for a few tips to get you started:
- Indulge in 30 minutes of cardio exercises daily
Do what you love: jogging, climbing stairs, skipping, and walking, but incorporate cardio during the day. It is an effective way to keep your blood flowing and is crucial to remaining energetic throughout the day.
- Aim for 20-30 minutes daily of moderate-intensity aerobic workouts
If you were inactive before, start exercising slowly. Even five minutes of physical exercise, swimming, raking leaves, dancing, or walking fast, has health advantages.
- Perform muscle-strengthening workouts at least twice a week
Try lifting hand weights or exercising bands. You can also use food cans or books as weights or try body-building activities such as lunges or squats. The most crucial thing to do over 50 is work on your muscles. As we get older, our muscle mass naturally declines. For people, it is vital to incorporate strength training to make your bones strong, too.
- Do balance exercises
Try standing on one foot. If you feel unsteady, you can hold onto your chair and walk sideways or backward. You can also sign up for a personal strength training program in the comfort of your home.
- Stay Hydrated
You must take at least 3-4 liters of water daily. Hydration is mandatory at any age, especially for people over 50. Drinking enough water will ensure cleansing of the body of all toxins, leading to clearer skin.
Hire an experienced personal trainer to help you stay active over 50
Hiring a personal trainer is crucial for your health, especially for people over 50. That said, not all personal trainers are created equal. So, it would help if you took some time to hire a trainer that accommodates your unique requirements.
While partnering with a personal trainer may cost you more than doing it yourself, hiring someone to assist in your workouts is still cheaper than incurring expensive health insurance expenses. If you don’t understand what exercises are best for your fitness level or age, hiring an experienced personal trainer in Nashville TN can make all the difference.
At Restorative Strength, we believe that creating effective and safe workouts for people over 50 can be as simple as developing training programs for any other client. We help seniors feel and move better with refreshing strength.
If you are tired of your one-size-fits-all approach to fitness, contact PJ Olsen to help you regain mobility, endurance, and an active lifestyle. We focus on assisting people over 50 with developing custom exercise programs to help them attain their health and fitness goals.
Schedule a free consultation with us to find out more or get more advice today.
