Fitness experts say that it’s never too late to start exercising. Age is just a number. Also thanks to COVID-19 we are now stuck at home with no other option but to exercise.
When it comes to starting to work out after 50, you may feel scared. Can you really make it happen? Are you able to perform enough exercise to stay in shape? Well, by training smartly, you can get stronger even after 50. In this post, I am going to share some tips for resuming workouts as you get older.
Change Your Mindset
If you haven’t been physically active for years, one of the most difficult things is to get started. Where should I begin? What kind of options do I have? These are the common questions that usually come into your mind. And, some negative thoughts such as “I can’t do it”, “I will get an injury”, etc. keep you off the target.
Changing your mindset before you start things is very important. Just ask why do you want to start exercising? Maybe you want to lose those extra pounds. Maybe your doctor suggested you to increase your physical activity. Whatever the reasons are, write them down in your notebook. This will motivate you and help you stay focused.
Start Slow & Keep it Regular
Truly, you don’t want to get injured by working out hard the first day. So, it’s necessary to know your limits and potential. And, accept that your body can’t recover quickly when you age.
I would recommend you to start working out at home. Walk for at least 20 minutes in your backyard and gradually increase the time and then go for light weightlifting at the gym. Don’t train the same muscle groups every day. Give it at least 48 hours for recovery instead.
Moreover, do workouts regularly. Working out for one week and staying at home for the next 2 weeks won’t help. Find out ways that help you keep going. It could be meeting a friend for Sunday walks or discussing your exercising plan with a colleague who continues asking you about it.
Build up Strength
After 50, people often start losing muscle mass, energy levels, etc. This happens due to the natural aging process. To fight back, you need to incorporate strength training to your workout routine at least twice weekly. Use light weights and do three to four sets with six reps in each set. This will give you more power to lift weights quickly.
For easing muscle pain, aches and inflammation, always use natural treatments. Studies show that chemical compounds present in cannabis can help reduce pain and inflammation without causing any side-effects. However, before using it, make sure you talk to medical marijuana doctors for professional help.
Moreover, you need protein for muscle recovery. Working out causes muscle breakdown. A healthy diet can help you grow muscles, burn fat, increase energy levels, and improve overall health. So, avoid eating junk foods and add leafy greens, broccoli, eggs, cheese, etc. to your daily diet.
Try Different Activities
For many, exercising means going to the gym and doing high-intensity exercises. But, it isn’t actually. By participating in different sports, such as tennis, cycling, etc., you can also meet your personal fitness goals easily.
So, experiment different types of exercises and see which ones are right for you. Join a gym and try different fitness classes. Thus, you can find one to stick to. Or, just visit the local pool/take dance classes, etc. Fitness experts recommend performing a combination of cardiovascular training, strength training, and balance training.
If you are getting difficulty starting or keeping your exercise routine on track, you can hire a professional fitness trainer. You will get extra benefits, from exercise selection, motivation, diet plan, etc.
Sticking to an exercising routine isn’t easy when you get older. “Can I make it”, “I’m too old”, etc. are some of the negative thoughts that prevent you from working out. So, it’s necessary to change your mindset, replacing your negative thoughts with positive ones and analyzing your “why factor” for exercising after 50. Start slow, know your limits and keep it regular. Try different types of exercises at the gym and outside the gym. Do weight training, cycling, running, swimming and join dance classes, and find what are the right exercises for you.