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10026989
Working out after age 50
Exercise is an important component
of healthy living at any age. Physical
activity helps to maintain a healthy
body weight and offers mental benefits
like reduced stress and the potential to
reduce risk for cognitive decline. But it's
important to point out that appropriate
exercise for a person at age 20 may look
quite different from the right exercise regimen
for someone who is 50 or older.
WebMD says exercise is important for
quality of life as one ages and is a key to
independence. It is important to think of
exercise as a tool, and as with all tools, the
right ones should be used with a goal to
avoid injury. Fitness after 50 should prioritize
some practices and avoid others.
• Focus on resistance training. Cardiovascular
exercise is important for heart health
and general health, but strength training
also is essential to counter some of the
normal effects of aging. Continuum Care,
a private duty home care service, says
aging results in a decline in bone density
and muscle mass. Resistance exercise
performed several times each week can
help combat muscle loss and bone density
decline.
• Opt for low-impact activities. Low-impact
exercises that involve less jumping and
pounding will be easier on the joints. A
doctor, physical therapist or athletic trainer
can help to customize or adapt activities
based on a person's limitations or medical
conditions.
• Warm up before working out. Older
adults are advised to warm up muscles
before exercising to avoid injury, particularly
if it has been some time since you last
exercised. Harvard Medical School recommends
five minutes of brisk walking or
time on an elliptical machine to get blood
flowing to muscles and make them pliable.
After working out, it's advisable to stretch
afterwards.
• Switch to interval training. Interval training,
which alternates between intense
exercises and less demanding “rest” periods,
offers greater benefits compared to a
consistent exercise pace. Interval training
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helps burn extra calories and maximizes
oxygen consumption. Interval training
may allow for shorter workouts as well.
• Increase the number of rest days. Focusing
on recovery after age 50 is important.
Tissue takes more time to recover as the
body ages, and that may require longer
rest periods between workouts.
• Pay attention to what your body is saying.
Scripps Health says that even with a doctor
or professional trainer guiding workouts, an
individual is the best judge if physical activity
is too much or too little. Everyone should
pay attention to signs of overexertion, such
as dizziness, excessive fatigue or chest pain.
Other signs of discomfort, such as joint pain,
may mean the intensity needs to be dialed
down or other exercises chosen.
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