Six Exercises To Help You Stay Fit In Your 50s:
Functional exercises are essential for maintaining fitness. This includes movements that are replicated in daily life, such as sitting to standing, step-ups, balance exercises, and strengthening the back and core to ensure safety when lifting objects.
As we age and our bodies change, so will the type and style of exercise that is best for us. However, there is no single exercise that is best for people over the age of 50.
There is a balance to be had in any phase of life, and I believe that overall strength and fitness is the goal.
The type of exercise chosen will also be determined by the individual and their previous experience with exercise, as well as the state of their body when they reach the age of 50.
Our cardiovascular systems (heart and lungs) are equally important because they help to manage blood pressure and regulate blood sugar levels, which may help to reduce the risk of developing type 2 diabetes, which becomes more of a risk as we get older.
Mobility and flexibility should be considered in all age groups, “especially if the goal is to remain pain-free throughout our lives.”
When performing exercises, it is critical to ensure that they are done correctly. Injuries may occur otherwise, which can be more difficult to recover from as we get older. Injuries not only prevent you from exercising in the short term, but in the worst cases, they can lead to a sedentary lifestyle in the long term due to chronic pain.
To me, perfecting an exercise means a client feels in control, is pain-free, and can execute perfect form using bodyweight or a weight that feels like they could perform eight reps at around 80% effort.”
There is usually a way to work around any medical reasons why someone over the age of 50 cannot perform a specific exercise. It’s critical to seek advice from a medical professional or personal trainer. Keep reading to discover the six exercises to help you stay fit in your 50s
1. SUPINE HEEL TAPPING
– Begin by lying on the floor with your feet on the ground, knees bent, and arms relaxed by your side.
Tilt your pelvis so that your lower back touches the floor.
– At this point, you can begin to raise one knee at a time to align with your hips, and your feet should be aligned with your knees. This is a Deadbug role.
– While exhaling, slowly lower one heel at a time to touch the ground while aiming to keep the lower back connected to the floor. Before beginning on the other side, ensure that the working leg returns to its original position.
– Aim for 15 reps on each side. Complete two to three sets with 60 seconds of rest in between.
2. GOOD MORNINGS
– Cross your hands at your chest while standing with your feet shoulder width apart.
Soften your knees and, as you inhale, hinge your hips back as if you were closing a door with your bum.
– It’s time to pause when your hips have reached their limit and your bum can no longer move backwards. As your chest becomes parallel to the floor, keep your neck in line with your spine by looking at it.
Then, exhale and drive the glutes and chest back into the starting position at the same time.
– Once you’ve mastered the technique, you can progress by performing the movement while holding a single dumbbell tightly to your chest.
Perform ten reps for three to four sets. Take a 60-second break in between.
3. SWIMMING
– We are all aware that regular exercise is critical to our overall health and well-being. But did you know that swimming is an excellent form of exercise? Here are some of the reasons why swimming is a great outdoor activity for staying fit:
– Swimming is a low-impact, joint-friendly exercise. As a result, it is an excellent choice for people of all ages and fitness levels. It is also beneficial to your cardiovascular health. It stimulates your heart and improves your lung function.
Swimming is not only good for your physical health, but it is also good for your mental health. It can help to alleviate stress and anxiety, as well as improve your mood.
4. WALKING
Walking is yet another low-impact activity that is suitable for people of all fitness levels. A leisurely stroll through the park is an excellent way to get some fresh air and light exercise. Power or brisk walking can be used to increase the intensity.
5. REVERSE LUNGE WITH KNEE DRIVE
– Begin by standing with your feet shoulder-width apart. With your strongest leg, take a step back and drop into a lunge. If both legs are not at a right angle at this point, you may need to adjust the distance you step back on the next rep.
– Then, drive the front heel into the ground and return to the starting position, but instead of stopping there, drive the back knee up high towards the chest before immediately returning to the reverse lunge position on the same leg.
– If you need to break up the reps, stand for a few seconds before returning to the lunge.
Complete the set number of reps on one side before repeating on the other. To add resistance to this exercise, hold a dumbbell in each hand.
Perform eight to ten reps on each side for three to four sets. Between sets, take a 60-second break.
6. BIRD DOGS
– Start by kneeling on a tabletop, with your knees directly beneath your hips and your shoulders directly over your wrists.
– Before you begin the move, engage the core muscles and slightly tuck the pelvis under.
– Exhale as you extend your left leg, bringing your ankle and knee in line with your hip. Outstretch your left arm at the same time so that your wrist and elbow are in line with your shoulder.
– Pause for 2 seconds here before returning to the tabletop and proceeding on the other side.
– Perform 10 to 12 reps on each side for three to four sets. Between sets, take a 60-second break.
CONCLUSION
The best exercise for people over 50 may differ from that of people in their twenties or thirties. Staying active is important throughout life, but as we age, different types of movement may be better suited to our bodies.
In a nutshell, the best exercise for people over 50 is often gentler on joints, focuses on muscle building, and works to keep our cardiovascular system – the heart and lungs – in good shape. Although the best joint supplements can be beneficial, certain exercises can also significantly improve the condition of our joints. I Believe that this article on “Six Exercises To Help You Stay Fit In Your 50s” has helped you to a greater extent. You can also drop your comment below to let us know how you feel about this article.
