Staying Fit At 50+
Staying Fit At 50+
Exercise is one of the many keys to long-term health and vitality. As a natural part of aging, muscles weaken and joints get stiffer, but the key to getting the most out of an exercise regimen is to understand one’s strengths and limitations, and adjusting the workouts accordingly.
Although we all understand the benefits of daily exercise, women 50+ in particular may need to take additional measures and precautions. This article provides tips on how to get the most out of your fitness routine and provides some fresh and new ideas.
Change it up
An assortment of exercise patterns throughout the week not only keeps things interesting, but also challenges your muscles in different ways. Go for a run or a swim, ride your bike along a scenic route, or take a brisk walk near a nature trail. Variety is always a good thing! Curves® offers a circuit training program that is a safe way to incorporate weights and diversify your workout. Trainer Jillian Michaels teamed up with Curves® to launch a workout series to boost intensity, build strength, burn fat and help prevent plateaus. In just 30 minutes, you can kick-start your fitness program*.
Stretch it out
Stretching is not only vital for your muscles post workout, it does wonders for balance and flexibility. It also helps to open up the lungs and encourages deep breathing patterns to help relieve stress and reduce the risk of aches and pains. Body weight resistance exercises are also beneficial for flexibility, as they build strength and resilience.
Say hello to cardio
Anything that gets your heart pumping can be considered a cardiovascular exercise. These exercises promote heart health, develop muscular endurance and can include walking, jogging, swimming, and biking. While the amount per week to engage in these activities will vary by person, aim for at least 10 minutes per session. Love being outside? Try going on a power-walk outdoors⎯it has great health benefits and can be a fantastic de-stressor.
Embrace the weights
Strength-training can help increase bone density and condition all of the major muscle groups⎯both key elements for healthy aging. Weight training is often dismissed as simply toning/building muscle, when it fact, it can significantly slow the decline in muscle mass, bone density and overall strength. Whether it’s free weights, machines or even water, weight/resistance training is a crucial part of any workout routine. Keep in mind, any weight bearing exercises should be moderate and well controlled.
Keep hydrated
Whether your exercise routine takes place in an air-conditioned space or outside under the blazing sun, it’s essential to stay hydrated. To keep your body running at optimal levels, you must drink enough fluid. In fact, staying well-hydrated increases the cardiovascular output a person can do. By consuming water before, during and after workouts, a person is more likely to be able to put out more effort and, in return, get better results.
By Molly Wangsgaard, MS, RD, NSCA-CPT, Director of Nutrition at Curves®/Jenny Craig®
* Curves® workouts with Jillian Michaels only offered at participating locations. Scheduled workouts vary by location. Staying Fit At 50+
