50 is the new 30: Age-appropriate fitness advice

Photo Credit ( Pexels )

One of the cornerstones of healthy aging is exercise. According to studies, regular exercise improves our brains, muscles, joints, and cardiovascular system and reduces our chances of high blood pressure, diabetes, cancer, osteoporosis, and high cholesterol. However, how can we guarantee that as we age, our bodies remain fit enough to engage in physical activity?

According to Richard Mullins, MD, an orthopaedic surgeon at Great Basin Orthopaedics, overuse is the main problem he encounters with patients over 50. With a sensible approach to exercise, people in their middle and later years can avoid many of these problems, such as strains, pulls, and hurting joints. Mullins says, “They believe they can do what they did in their 20s and 30s because they feel young mentally.” “However, the bodies of people aged 50 and 60 need different care.”

1. To avoid harm, start out slowly.
   According to Mullins, “it’s not surprising that his shoulder hurts when a patient who hasn’t played tennis in 30 years goes out and serves balls for two hours straight.” “Return to a sport or start a new one, but be smart and take your time.” Acknowledge that you will be sore when you resume your activities, and keep in mind that the more slowly you begin, the less sore you will be and the lower your risk of injury.
2. Get warmed up. Really, no.
   The importance of warming up increases with age. Our muscles get shorter and less elastic as we age—sorry, but that’s a fact. Maintaining flexibility and counteracting the effects of its decrease need regular stretching. By gradually increasing blood flow to your muscles and raising their temperature, warming up or easing into your workout can help you perform better and avoid injury.
3. Cut back on high-impact activities.
   Both feet leave the ground simultaneously during exercises like sprinting, hopping, jumping rope, skipping, jumping jacks, plyometrics, and some step aerobics. These activities are harsher on the joints and are regarded as high impact. Walking, hiking, swimming, elliptical training, and cycling are examples of low-impact activities that we should prioritize as we age rather than high-impact ones. Find enjoyable activities to incorporate into your daily routine so that working out doesn’t feel like “work.”
4. Make an effort to stay fit all year round.
   Maintaining a year-round routine is simpler on your body than letting yourself fall off and then trying to get back into shape. Depending on the season, you may engage in different activities, such as cycling in the summer or skiing in the winter, but the important thing is to remain active. Additionally, take it slow when beginning a new kind of activity (see suggestion #1).
5. Introduce yourself to your primary care physician.
   You should see a doctor before beginning an exercise program if you haven’t seen one in a long time or if you’re resuming it after a long pause. Regular preventative treatment with a doctor who knows you and your medical history is another method to stay active and healthy as you age, in addition to addressing potential health issues and limits.