The Blog

How to stay fit after 50

Family, home and work commitments can put our fitness on the slide, but after 50 it’s time to refocus on ourselves and pay it forward for our future health.

• After 50, our bodies store more fat, our bone density reduces and we lose muscle, so daily walking, regular exercise and strength training are important. We need extra protein and plenty of calcium in our diet, while exercising outside will top up our vitamin D intake.
  
• To maintain balance, mobility and strength it’s important to work on what’s called functional fitness, exercise reps that mimic everyday activities. The squat and press, deadlift, bicep curl to shoulder press, and dumbbell row are core moves that focus on the knees, shoulders and spine. If you don’t go to a gym, YouTube can be a great resource to make sure you’re doing these exercises properly, or read the postscript below.
  
• A varied routine is key at all ages but swapping high intensity, high impact exercise for something lower and slower after 50 can help prevent stress injuries. Yoga and pilates are great for flexibility and core strength for example, and don’t forget your pelvic floor exercises. Swimming engages the large muscle groups and is great for cardiovascular health. When running, it’s important to warm up and stretch properly and not to push it too hard every time.
  
• If you are feeling brave, cold water exposure is an effective way to improve circulation, increase metabolism and boost the immune system. You can start by turning the heat down in the shower until your breathing changes and count to 30. Over time, build up until you can stand two to three minutes under the cold water. Once you feel the benefits, an open water dip may be tempting!
  
• If the idea of swimming lengths or lifting weights doesn’t appeal, there are plenty of other ways to stay in shape, from brisk walks and cycling to gardening and games in the park with children or grandchildren. The most important thing is never to stop moving, bending, stretching and reaching for the good of your health, mobility and flexibility. Exercise with friends or a group for encouragement, and set targets to give your training purpose and keep you motivated.
  
• Aim for a minimum of 150 minutes a week of moderate aerobic activity. What you do is really up to you, it’s consistency that matters. Take professional medical advice if you need to. And don’t forget to exercise the brain, too, to stay mentally fit.
  
• After 50, rest and recovery are more important than ever so focus on sleep, hydration and good nutrition, too. Take a day or two’s rest between weight workouts to allow your muscles to replenish their glycogen stores.
  
• Finally, remember it’s never too late to start to reap the benefits. Just build up gradually, increasing what you do by no more than 10% from one week to the next and your progress will be sustainable. You’ll find lots of ideas and inspiration on the Melton Sport & Health Alliance Facebook page and website and keep a look out for its Let’s Get Moving Melton campaign.

Postscript
Squat and press – With your feet just wider than hip distance apart and back straight go into a squat until your thighs are parallel to the floor. Put your weight through your heels, engage your core and push back up to standing. In time, add in some light dumbbells and, as you stand up, push the dumbbells overhead.

Deadlift – With soft knees, feet hip-width apart and a dumbbell in each hand, hinge at the hips until your chest is parallel with the floor. Then push through your heels to stand back up straight, squeezing your glutes and keeping the weights close to your thighs throughout.

Bicep curl to shoulder press – Stand with feet hip-width apart, arms by your side and a dumbbell in each hand, palms facing inward. Flex the elbows to curl the weight in a controlled motion, then slowly extend overhead. Keep abs tight to protect the lower back.

Row – Stand holding a single dumbbell downwards with your knees slightly bent and the opposite leg further forward in the lunge position. Hinge at the hip and, keeping your back straight, slowly row the weight towards your hip, then lower to the start position and repeat.