Monday, December 29, 2014

Tips for Staying Fit After 50

Once you hit 50 years old, your body starts to naturally change, and your current fitness methods may no longer be as effective. If you currently live an active and healthy lifestyle, you can simply make a couple changes to stay fit.
The following changes are easy, and they are proven to work.
Eat a whole and unprocessed diet

You’ll want to ditch all of the processed foods, and stick with foods that are fresh and packed with nutrients. Make sure that the majority of your diet consists of fresh fruits and vegetables, healthy fats and proteins, and unprocessed, gluten-free carbohydrates. Incorporate weight training sessions
Weight training is critical as you get older because it promotes the strength and health of your bones and joints. You can choose to do bodyweight exercises, use weights or do a combination of both. You should strive to target all major muscles groups each week, and this requires about three sessions.
Do your weight training every other day as follows: one day for upper body, one day for lower body and one day to work your core.
Perform cardiovascular exercise most days of the week
Ideally, you should perform at least 30 minutes of cardiovascular exercise five days per week. You want to hit your maximum heart rate with each session once you build your endurance, because this ensures optimal cardiovascular benefits.
Walking at a moderate to brisk pace is a very good option for this type of exercise, as are water aerobics, cycling and swimming. If you are an avid runner, this is also a good form of exercise, but if you have joint problems, you’ll want to stick with the low-impact exercises.
Make sure to get the right nutrients
As you get older, there are certain nutrients that you want to focus on, because they are necessary for things like promoting energy and bone health. Talk to your doctor about making dietary changes, or taking a high-quality supplement to ensure that you are getting enough of these nutrients:
  • Vitamin B12
  • Vitamin D
  • Antioxidants
  • Iron
  • Calcium
Improve your balance and flexibility
Everyone is at risk for arthritis and joint stiffness as they age, but you can help to combat this with regular flexibility and balance exercise. Ideally, you’ll want to perform this type of exercise two to three days per week, with sessions averaging 30 minutes each.
Nordic walkingTai chi and yoga are two fun and easy ways to improve your balance and flexibility simultaneously. These workouts are low impact, and you can tailor them to your needs.
Take the above-listed five tips and start working them into your week. Before you know it, you will find it easier to stay fit even as you get older. All of these tips are easy, and they help you to maintain optimal health.
-The Alternative Daily

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