Staying fit and healthy is much easier when you’re younger. When you hit adult age, like 50, getting fit is more challenging, especially when fitness has never been your priority during your younger years. Most men in their 50’s have no option than to stay fit either to avoid diseases or help their bodies to function well when they already developed one.
Whatever reason you may have for wanting to start your fitness regime, you should know that the way to getting fit in this golden age is much different than in your younger years. There are a lot of things to be considered, like weaker bones or low muscle mass. You should put half of your effort in preparing your body down the path to fitness. And when you have enough motivation and drive, anything is possible.
The following tips are essentially helpful in your fitness journey:
1. Start with the right diet
Since you may have some health concerns that are associated with your age, having a right and balanced diet is of utmost importance. Your body may not be fit for a workout if you’re not in good condition. And this should start with what’s on your plate.
Include in your diet the foods that are good for the heart, circulation, and overall health. This can include a variety of fruits and vegetables, lean protein, whole grains, eggs, and other dairy products. When you eat the right food, your chances of getting high blood pressure, high cholesterol levels, and diabetes would be slim. Your digestive system will benefit largely when you add fiber-rich and unprocessed foods in your diet.
As you age, your body has a lesser capacity to process and absorb some important nutrients and vitamins. Supplementation might be necessary. The common supplements for older adults include Vitamins A, C, and E, which are good for the prostate, Vitamin B to enhance your energy and process nutrients effectively, and Calcium for bone density and bone strength.
For best results, try a multivitamin. There are a lot of over the counter choices. But if you have a medical condition, consulting your General Practitioner is a wise move.
2. Consult your GP
As a 50-year-old guy, your body might still be in its best shape to go for a fitness regime. However, some underlying health conditions in their earlier stages show no symptoms at all. Checking in with your GP is a good idea to know whether your body is fit enough to go to the gym, to run or bike. Your heart health and blood pressure should be in their proper condition.
3. Find the right motivation
You should have a good reason for staying fit. Some men in their 50’s want to stay fit to watch their kids or grandkids grow up. They want to be there to witness their loved one’s different milestones in life. In fact, they’re motivated to live a longer life. According to studies, men who managed to stay fit until the ripe old age, have a lower risk of death from all causes, heart disease most specifically.
4. Choose the right exercise for you
Sometimes, it might be tempting to do the physical activity that gives you the best results no matter how hard they may seem. Yet at this point, you should never hurry for the result. Take it slow and steady. Listen to your body. Recognize the activities that are much easier for you to do, the ones you love doing and you know you’re good at.
Start with these, then move on to more challenging ones as your body gets better with the routine. You may begin doing your favorite sports, like basketball or tennis. Or you can go swimming, biking, or walking. The point is to engage your body to achieve its flow.
5. Do some stretches
Like a machine, your body needs to get warmed up before you start the engine and keep it moving. Gentle stretches can help your body prevent injuries, increase mobility, and help muscles recover after a workout. If you’ve never been too active for a longer time, your body may benefit from yoga stretches, pilates, or tai chi. These stretches are said to strengthen bones, engage your core muscles, and increase blood flow. The deep, slow breaths also help you to calm your nerves and mind.
There are a lot of free videos and tutorials available online for beginners. They’re effective when you know how to follow the steps and techniques right. What’s more, you can do it in the comforts of your own home. The tools you need are only comfortable clothing and a mat. If you want to deepen the practice, you can enroll in online classes or find a local instructor. You can keep your body healthy and fit even with only following these Asian body and mind practices. But if you’re the sporty or the active type, working out outdoors may do you well.
6. Add cardiovascular exercises
After warming up, perform some cardiovascular exercises to increase your heart rate and body temperature. This prepares your body for more strenuous exercises, like weight lifting. Cardio is also good for heart and lung health. Some health professionals recommend cardio to their patients to help improve their health. Common cardio exercises include walking, running, or cycling. Your body will reap ample benefits when you perform cardio at least four times each week.
7. Ask for help
If you don’t know where to begin in your fitness journey, don’t hesitate to ask for help from Accredited Exercise Physiologists. You can ask recommendations from friends who’ve been there. You can also find online, somebody who is in close proximity with where you are. You may put in some cash, but you’ll have peace of mind when you know you’re in good hands and are doing things accordingly.
8. Find a fitness buddy
Finding someone who shares the same goals with you would be easier since you’ve already established some solid friendships in your golden age. A fitness buddy may not be able to ease that arthritis but can cheer you up when you’re about to call it quits. They can also help you make the journey fun and enjoyable.