When considering either taking up exercise or maintaining an existing one, a number of things are of particular relevance to those of us over 50. As we age, we tend to find that our bodies need that extra bit of attention. When we do this, we can reap the benefits that exercise can offer. This means that there are several factors to consider when moving our bodies.
When we consider these, we give ourselves the best possible chance of getting the maximum benefits of being
active, and also, reducing our risks of injury as well as illness.
FACTORS TO CONSIDER WITH EXERCISE OVER 50
At each workout, it’s essential to work your glutes (bum muscles), hips, and thighs. Stronger muscles in these areas allow us to remain independent for longer. It also assists with good postural alignment. And a good looking you know what?
Work to improve your balance, which is essential for overall health and well-being. And also to reduce the risk of falls. Include activities, preferably daily, to boost your aerobic/cardiovascular fitness.
Work your core muscles and pelvic floor to maintain overall body movement, stability, good posture and reduce the incidence of injuries. Build overall muscle strength and endurance in all the muscle groups of your body. Including simple and complex movements. Gain flexibility via stretching, yoga and moving your body functionally. Lose weight, or maintain your normal body weight.
When embarking on an exercise program, there are a number of factors to be mindful of so you get the best outcomes and without risking any injuries or soreness.
1.It’s essential to warm-up the body prior to a workout. It increases your body temperature to allow for maximum blood flow. It increased the synovial fluid in the joints, ensuring they are well prepared. The muscle tissues also are well supplied with oxygenated blood, ready for the effort ahead. It also primes your mental and emotional systems so you get the best out of your workouts for yourself.
2. Keep in mind that, as we age, our metabolism slows down and so, we are prone to putting in weight more quickly than before. This can be really frustrating, especially if we are including exercise into our routine. Incorporating both cardio and resistance training has been shown to be very effective in losing weight, and maintaining it at a healthy level. Stronger muscles mean we have more power and stamina to push ourselves, just that little bit more during aerobic activities. Going for a brisk walk is such a great go to when you want to get your body moving in helpful and sustained ways. So you can help with any weight related issues that have snuck up on you.
3. Be mindful of choosing the right intensity of exercise for you and the correct resistance strength as well. Start slowly if you’re just coming back to exercise. Start with no weights-body weight is a great choice of resistance strength for beginners, and can also be kept in your programs as your progress over time. You can gradually increase the intensity each week (greater size weight, more repetitions or sets). It helps greatly here to forget about what others are doing around you. Easier said than done, I know, but so essential so you can work productively with your own workout.
4. Awareness of proper form throughout the workout is very important. Executing each activity with the correct use of muscles, posture, range of motion and movements. This is where it’s important to have your program developed and maintained by with the guidance of a personal trainer or exercise physiologist.
5. Working each muscle group in a balanced and effective way. It’s essential to include resistance exercises that work all the muscle groups in your body. A combination of both complex and isolated resistance moves are to be done so you are building strength, flexibility and endurance, whilst lowering the risk of injuries. That means some exercises will work just one muscle like the bicep muscle and others like push ups work many upper body muscles. Do both to get the best outcomes for yourself.
6.At the end of each session, stretching is crucial to assist with postural balance and recovery. Ensure you have enough time so you can go through a full range of stretches to increase your flexibility and work towards even reversing injuries.
7. Make sure you drink lots of water before, during and after an exercise session. This is because our circulation can slow as we age and water will help get rid of any build up of waste products quicker, like lactic acid in the muscles. It’s also juts so good for our general health and well-being.