FITNESS
Concentrating on fitness when you are over 50
By Adam Hodges Fitness Columnist
As someone who turned 50 more than a few years ago , I can very much relate to the challenges presented by aging when it comes to living an active lifestyle .
We seem to be busier with kids and grandkids and career and community demands . It gets harder to find the time for fitness , and when we do find the time we now more often than not are dealing with aches and pains . But actually , now , in your 50s and older , is one of the most important times for you to concentrate on your fitness . Let ’ s first think about what exercise actually does for us . You lose muscle mass as you get older , and exercise can help you rebuild it . Muscles also burn more calories than fat , even at rest , which will offset your slowing metabolism .
Exercise can also help prevent , delay , and sometimes improve serious illnesses like heart disease , high blood pressure , diabetes , stroke , Alzheimer ’ s disease , arthritis , and osteoporosis . It can also help your brain stay sharp .
Regardless of age , everyone needs different kinds of exercise . Cardio exercise gets your heart rate up and makes you breathe harder , which builds your endurance and burns calories . Strength or weight training keeps your muscles strong and ready for action . Flexibility exercises help you stay limber so you can have full range of movement and avoid injury . Balance training becomes more important as we age and can help prevent falls .
Choosing the right activities to do is very important to your overall success . You need to do activities you enjoy . Lower-impact exercise , with less jumping and pounding , is kinder to your joints . How much exercise is enough to see positive results ? It is recommended that someone gets at least 150 minutes of moderate cardio each week , as well as a couple of strength workouts each week . These should be focused specifically working large muscle groups in your legs , hips , back , chest , shoulders and arms .
If you have been inactive for some time , or have some health issues , you should start small with maybe 15 minutes of moderate cardio 3 to 5 times per week and limited full body strength training 1 to 2 times per week . If you have a good history of working out , you know where to start back and what exercises will work for you . If you don ’ t , you should really take time to do your research on the internet or even better , consult with a personal trainer . It is in the beginning weeks of getting back into your fitness routine , when you are most vulnerable to injury or burn out and going about it the right way will improve your chances of successful outcomes .
Some examples of moderate cardio include walking , jogging , swimming , and cycling . Some low impact options that combine strength , flexibility , and balance , and perhaps will get your heart rate up as well , include Yoga , Barre , Tai Chi and Pilates .
Examples of strength training include leg extensions , curls and presses , chest presses , shoulder presses , rows and pulldowns for the back , and arm curls and extensions . When you ’ re just starting out you might want to stick to the machines , but don ’ t be intimidated by the barbells and dumbbells as you progress .
The key to sticking with an exercise schedule is to start slow and gradually ramp up how long , how often , or how intensely you exercise . Over my career I ’ ve seen a lot of folks come in too hot in the beginning and then either get injured or just simply burn out . Take it easy at first and just focus on small improvements and on establishing the habit of working out . Prioritize your fitness like you do other routine activities in your life . Put it down on your schedule . Wake up each day knowing what time that day you ’ ll be working out and stick to it . A word of caution … In going from inactive to active , you will be intentionally stressing your body systems . Your muscles will be getting broken down in order to grow and come back stronger . Your cardio , respiratory and circulatory systems will be forced into doing things they perhaps haven ’ t been doing . Pay attention to how you are feeling and how you ’ re performing in your workouts . If you become concerned about something , consult with your doctor .
Things to be especially mindful are chest pain , dizziness , problems with balance , blurred vision . You should also be mindful of any lingering joint discomfort or pain . Should any of these develop during exercise , stop and as soon as possible consult with your doctor . Also , be sure to warm up your joints before exercise . Simple movements like arm circles , leg swings , and light static stretching can go a long way in preventing injury . A final thought . I don ’ t know anyone who just works out for the sake of it . We all have our reasons , our desired outcomes . One of mine is to be able to be fun and active with my children and future grandchildren . I recommend you actually take time to write down your reason . Put it on the fridge or somewhere else where you ’ ll see it frequently to remind you of why you started this new routine in the first place . There will be fun and easy days and there will be not so fun and challenging days , but all these days will work together to make for a healthier and more fit you .
• Adam Hodges is General Manager at Anderson Health & Fitness Center , Meridian . If you have fitness questions , contact Hodges at ahodges @ andersonregional . org
34 • TIMELESS MERIDIAN