A majority of Americans find it difficult to maintain or attain a good level of fitness. For women over 50, this can be even more difficult. There are many weight loss programs, fitness equipment and routines available today, but statistics show how out of shape our country is.
It doesn’t have to be difficult, but there are simple ways to stay healthy after 50. These five easy tips will help you stay fit after 50.
Lift Weights
For older women, weight lifting is the best way to keep fit and prevent fat accumulation. Weight training can be done at any age. Some studies from 2009 showed that women in their 70s could build significant muscle mass by lifting weights two to three times per week.
Walking regularly is a good idea
Walking has been proven to increase cardiovascular fitness, weight control and mood, with the exception of jogging and swimming. However, after 50, walking can have some benefits.
The greatest benefit to walking is its utility. A walking program to keep fit can be used to walk your dog for exercise, socializing, and other purposes. Walking and weight training can be combined to create a simple, effective way to stay in shape even after you turn 50.
Incorporate high-intensity interval training (HIIT).
Interval training can be a great way of improving your overall fitness. Although it is fast and efficient, it can be difficult. Interval training is a great way to maximize the benefits and reduce the risk. Start slowly, and stop when you feel tired.
If you’re walking, for example, increase your pace by 30 seconds and then go back to your normal pace. This 30-second burst should be repeated every five minutes. Keep going until you have completed five 30-second bursts.
You may decide to jog for 30 seconds as you progress over the weeks and days. Interval training has the advantage that you can control the intensity and reps. You can also add high-intensity interval training to your already great fitness. You should always be aware of any warning signs that you might be overdoing interval training.
Do core exercises
Core strength is one of the most important things that we lose as we age and become less active. Poor core strength can cause a chain reaction of physical aches and problems due to poor body mechanics.
Core muscles are more than the abs. Therefore, it is important to perform a core strength training program that is balanced.
To maintain core stability and strength, do a 20-minute core workout three to four times per week. You can also strengthen your core muscles by doing simple body weight exercises. This will force your core to contract and stabilize your body.
Get Enough Protein
Women over 50 are not getting enough protein to sustain their muscle mass. You can choose to have complete protein (those that contain 8 essential amino acid) or partial protein (those that lack essential amino acids).
Most animal sources, such as meat, eggs, and fish, contain complete proteins. However, vegetables, fruits, and nuts generally have incomplete proteins.
Vegetarian and vegan athletes can struggle to get enough protein if they aren’t careful about how they combine foods. This could make it difficult to build and maintain muscle. It’s more important to be a vegan to understand how to get enough protein.
It is possible to stay in good shape after 50, but you need to be consistent and have some knowledge.
