Should You Be Starting A Workout Routine At 50?
For many people, it’s when they get to 50+ that they start to consider the benefits of getting fit. The great news is that it’s never too late to start exercising.
Maybe it’s never been a priority for you, however, a lack of movement will eventually catch up with you. The fact is that having regular activity is essential to stay healthy and to prevent common age-related diseases or ailments such as hypertension (high blood pressure), obesity, heart disease, and diabetes. Being regularly active also encourages healthy joints, muscles, and bones.
I totally get it. If you’ve never exercised before, it can be extremely hard to start, and even if you want to start, it’s knowing where to start. However, studies show that even starting a workout regime later in life still provides a range of benefits, such as lowering your blood pressure and boosting heart health.
So, here is how you can be Starting A Workout Routine At 50
1. Find your motivation
The first thing to establish is why you want to start working out? Maybe you want to lose some weight, or you’ve been prescribed more activity by your doctor, or you simply want to have more energy to keep up with your grandchildren (I can totally relate to this one!). Understanding your reason to get more active helps you to keep you focused on it by setting it as a goal. Trust me, it will soon become a part of your lifestyle, and when you notice how good staying active is making you feel, it will be much easier to…
2. Make your workout regular
It’s called a routine for a reason For the 50+ group to achieve the benefit from exercise, doctors recommend engaging in at least 30 minutes of moderate to vigorous aerobic activity, such as muscle strengthening exercises and brisk walking on at least two days per week. Think you may be tempted to skip workouts? Try to find yourself a way to hold yourself accountable, this could mean meeting with a friend for weekly walks, pre-booking group classes (so you’re financially committed), or booking in sessions with a personal trainer.
3. Don’t rush things
The fact is, your body simply can’t recover as quickly as you age, therefore if you’re starting a new workout routine for the first time, it’s best to focus on low-intensity exercises that won’t leave you overly sore (or worse still, injured). Try some body-weight exercises at home to get yourself going, then slowly build up to light resistance training at the gym. You could also try yoga, pilates or fitness classes, or even high-intensity training. When training the same muscle groups, aim to give yourself at least 48 hours rest to allow recovery time. But most importantly of all, listen to your body. If something doesn’t feel right, don’t over-do it.
4. Keep your workout varied
Experiment a little by trying out a variety of activities and workouts to find what feels right for you. You could join a gym and try out the various fitness classes that they have on offer. Sooner or later, you should find one that you love and want to stick with. Or you could ditch the gym and instead go for a hike, take a bike ride, do a drop-in Functional Training class or go swim some lengths at your local pool. Experts agree that it’s a great idea to focus on a combination of cardiovascular training, strength training, and balance training, so trying out a variety of exercise will benefit you overall.
5. You don’t have to go to the gym to workout
Let’s face it, not everyone loves the idea of going to a gym. The good thing is that there are plenty of activities to get you moving and keep you feeling healthy. Walking the dog, gardening, playing with your grandkids, or going on a long walk or taking a bike ride are all great ways to burn some calories, and can fit into your day naturally and enjoyably. Believe me, exercise doesn’t have to be a chore!
6. Include strength-training and flexibility exercises
While engaging in light, daily activity and getting in your 10,000 steps a day is very beneficial to your health, it’s also very important to include balance, strength, and some flexibility training to your exercise regime. Without some kind of strength-building/resistance-training exercises, your muscles will start to degenerate and lose mass as you get older, which will increase your risk of injury. Try light-weight resistance training or yoga for balance and flexibility. After each and every workout ensure that you do some stretches to prevent soreness or injuries.
Before beginning an exercise routine, it is recommended that you first consult your GP
I hope that the above has encouraged you to start exercising. To discuss how I can help you achieve your health and fitness goals, why not contact me to book a FREE 30-minute consultation. No commitment required.