Staying Fit After 50

As a growing number of Americans cross the 50-year milestone, studies show that the overwhelming key to maintaining health and well-being is to keep moving…despite obstacles or physical impairments.

Inspiration and Motivation

If you have not been athletic for some time, finding inspiration is a good start. Experiment to discover which activities you enjoy and create strategies to keep motivated. Remember that sheer physical skill is not a requisite to make physical fitness a central part of your social activities; find a partner or a group of like-minded people to help keep you interested and motivated. 

Setting clear goals and creating timelines for achieving them is also helpful when you want to stay physically active. Competing against your own best time rather than against others, is a good way to measure progress. Keep a log or progress diary of your accomplishments, you will be amazed by what you can do over time. Register for an event and start training for it.

Low impact and aerobic activities such as cycling, swimming, golf, or gardening are good ways to stay active while preventing wear and tear injuries that often come with contact sports. Here are some steps to help you stay active for many years to come:

3-Steps to Better Fitness

Step 1 See your doctor: 

Ask your doctor if there are restrictions on the types of physical activities that you can participate in. If there are restrictions, ask which modifications or alternatives can be substituted. Don’t let restrictions deter you from setting goals.  

Step 2 Create a balanced physical activity plan: 

• Muscle Strengthening 2x’s week
• Flexibility Training 3x’s week
• Balance  2x’s week (can combine with strength exercises)
• Accumulate 30 minutes a day of focused activity, at least 10 minutes at a time, 4-5 x’s a week

Step 3 Mix it up – Variety is the key to success:

• Nature Activities: Walking, Hiking, and Gardening; there’s nothing like fresh air and exercise to help you  feel great.
• Social Activities: Dancing, Walking Clubs, Golf Groups, or Sit and Be Fit for Seniors programs at your local Community or Senior Center are good choices.
• Mind/Body/ Spirit:  Yoga, Tai Chi, Nature walks and even a vigorous massage can all help keep your mind, body and spirit enlivened.
• Wet n’ Wild Water Activities: Water aerobics, Water Zumba, and  Pool Noodle Classes

Water activities are a great choice for anyone who can’t do a lot of weight bearing exercise.

We want all of our patients, family members and caregivers to “Be Active and Be Well” by choosing to live an active lifestyle, at any age. By “active” we don’t necessarily mean exercise involving push-ups and squats, just any activity that gets you to move your body on a regular basis. If you have fun doing it, you will likely do more of it, and it’s never too late to start!

DISCLAIMER: This article contains information that is intended to help the readers be better informed regarding exercise and health care. It is presented as general advice on health care. Always consult your doctor for your individual needs. Before beginning any new exercise program it is recommended that you seek medical advice from your personal physician. This article is not intended to be a substitute for the medical advice of a licensed physician. The reader should consult with their doctor in any matters relating to his/her health.