TOP 10 TIPS TO STAY FIT AFTER 50
What’s your preventative medicine of choice? New research suggests exercise should be at the top of your list.
We’ve known for some time that exercise reduces the risk of early death, helps control weight, and lowers the risk of heart disease. In addition, exercise reduces Type 2 diabetes and depression, among other benefits. Now there is talk that exercise can be used as a preventative drug. One of the key benefits of exercise is that it helps normalize your glucose, insulin, and leptin levels by optimizing insulin and leptin receptor sensitivity. This is perhaps the most important factor for optimizing your overall health and preventing chronic disease, and may explain why exercise is such a potent preventative medicine. If you want to start optimizing your health and longevity then have a look below at the top 10 exercises for those over 50 and give one a try today!
1. YOGA
Yoga offers a myriad of wellness benefits: flexibility, balance, centeredness, strength, mindfulness, and others. Yoga is a great option for aging bodies, as it promotes working within your own comfort zone. Postures and sequences range from gentle and relaxing to more intensive for advanced yogis.
2. STRETCHING
Another way to promote flexibility and overall health is incorporating some simple stretches into your daily routine, be it at home, at the gym or even outdoors. Stretching prevents injury, can relieve back pain and boosts energy. Note: It’s important to stretch properly to avoid injury.
3. BIKING
Want a low-impact, cardiovascular workout? Biking is an excellent way to get the blood flowing, not to mention it is a lot of fun. There are a few ways to incorporate biking into your routine. Joy rides in your free time are always a good option—alone or with a group. You could consider joining a local bike group or riding to nearby destinations instead of taking the car. Stationary bikes also have great health benefits. Be sure to check out local trails such as the Katy Trail.
4. BRISK WALKS
One of the most beneficial exercises is something humans have been doing for centuries: walking. Simple modifications to your routine, like parking further away and walking the extra distance or taking the stairs instead of the elevator, can really add up to boost your overall health. For an even greater benefit, take brisk walks to get your heart rate up.
5. PILATES
Pilates is another low-impact exercise that is ideal for aging bodies. It is similar to yoga but puts more emphasis on gaining control and balance of the body by strengthening the core muscles. Pilates can be done in a class or at home with a video or other guide.
6. TENNIS
Tennis is a classic sport, well-loved for being great for you. It is strong aerobic workout and helps keep you agile, especially important as you get older. Tennis is also a very social activity—great for the body, mind, and spirit.
7. SWIMMING
Swimming is easy on the body and is also one of the MOST comprehensive workouts, hitting all the major muscle groups: shoulders, back, abdominals, legs, hips, and glutes. If you are getting serious about swimming, it is important to learn proper techniques, but even free-styling in the local pool or outdoors in the summer is a great way to exercise.
8. DANCE
Do you hate working out? Dancing is one of those activities that doesn’t feel like working out, but is an incredible aerobic exercise. It is a good option for those that want more physical activity but don’t like the gym or in the winter when it is harder to get outdoors. There are a lot of styles to choose from including: ballroom, tango, salsa, ballet, tap, country, and the much hyped—Twerking; make sure you have good hips and knees before you attempt this one at home folks (please google).
9. ELLIPTICAL
As the body ages, running and jogging can take a toll on the joints, knees or back and potentially cause injury. An elliptical cross-training machine is an alternative to running, which still gets your heart rate up but at a lower impact.
10. STRENGTHENING EXERCISES
You can take a simple walk to the next level by bringing weights along to build strength in your arms and boost the cardio benefits. Strength building techniques like push-ups, squats, and lunges are easy to do at home or can be sprinkled in throughout your day.
By incorporating a few of these listed exercises into your weekly schedule you can reap the health benefits that are associated with leading an active life. By being proactive with your health instead of reactive you can reduce costs and headaches that are associated with healthcare.
Move today so that you can live better tomorrow.
