Fit at Fifty: The Five Tips You Need to Work Out Right as You Age
Older people will outnumber children soon. This means that the world is aging and no one can control it. But if there is one thing that you can control, it is how you age and you can always choose to age gracefully. There are so many ways to look and feel young even if you’re already in your 40s and beyond.
Here are five tips to help you get started towards that goal:
1. Keep your weight in check.
Whether you worked out or not when you were younger, you can still get fit today by embracing over 40s fitness. The thing is, you don’t have to work out as much as the younger generation because even small changes to your weight can already have a huge impact on your overall health.
For instance, studies show that losing even just 5% of your body weight can already lower your risk from heart diseases and diabetes mellitus. It also helps improve your metabolism and keep your heart, liver, and muscle tissues healthy.
So, if you weigh 200 pounds, just set your goal for a 10-pound weight loss can already do wonders to your body.
2. Listen to your body.
If you have tried working out before, you know that the body pains can last until the next day, especially if you don’t exercise regularly. But when you’re older, your body recovers more slowly than when you were younger, which means that it might be harder to bounce back from a tough workout routine.
This is because aging begins with your cells and it affects how your body repairs damaged tissues. But that doesn’t mean that you should stop working out altogether. It just means that you have to listen to your body more and follow your trainer’s recommendations to help you lessen the sore after.
For instance, if you used to skip stretching when you were younger because you can get away with it, spending that extra 15 minutes with proper stretching will help you get through your work out easier and avoid the massive aches for the days that will follow.
3. Always take rests in between workouts.
Whether you have 30 minutes or an hour to work out, never forget to take rests in between to give your body time to adjust from the intense exercise. Taking breaks between workouts will not only help you get better results, it will also protect you against injuries, especially now that your muscles and bones are not as strong as when you were in your 20s.
4. Get enough sleep.
You can never put too much emphasis on the importance of sleep, especially if you’re working out in your 40s. Aside from giving your body time to rest and recover from your workout, sleep also helps repair strained muscles and tissues so you can get up the next day feeling more energized and ready to take on your next workout.
5. Complete your fitness routine with proper meals.
It’s never too late to start eating healthy. If you’ve been a little lenient on your eating when you were younger, this is the time to choose the healthier side of things so you can get the most out of your workouts.
Processed meats, for instance, can put you at a 42% higher risk for heart disease and a 19% higher risk for diabetes mellitus, according to a study by Harvard. Packaged foods and beverages can also bring more harm than good to your body because of their high sugar content. So, while it’s easier to eat fast or processed food, make it a commitment to pairing your exercise with a healthy diet.
Find the right eating plan for your body and adhere to it no matter what. Remember that no amount of exercise will make you fit and healthy if you have a bad diet.
6. Don’t be too hard on yourself.
Staying fit as you age is all about taking your time, listening to your body and finding the right balance between working out and taking rests. At this point in your life, you are exercising not only to look good but also to feel good about yourself as you grow older. So, if you can’t do pull-ups or run the treadmill like you used to, don’t be too hard on yourself. Set goals that you can achieve with the condition that you have and make sure to reward yourself for achieving them.
As you spend your later years, don’t forget to love yourself more. It’s all that matters most, after all.