For the majority of aging Americans today, achieving or simply maintaining a decent level of fitness is a challenge. But for Angela Basset, a woman well into her 50s, getting and staying in shape is something that she has consistently held as a priority for her lifestyle. There all types of weight loss programs, exercise equipment and fitness routines to choose from and now more than ever before. However, yet every statistic reported on the news reminds us just how out of shape we are as a country and as a race.
For most of us, the struggle is real and sometimes difficult to achieve. But if we incorporate simple yet effective methods to stay fit after 50, we can begin to live a lifestyle that is healthy and yet beautifully rewarding. As we age as women, we don’t have to slow down, we just need to get down to basics. These five tips can help you get (and stay) fit at the young and ripe age of 50 and beyond!
Walk It Off
Walking is underrated however is consistently been shown to improve cardiovascular fitness, help keep weight under control and improve your mood swings. After age 50, walking has some advantages. The risk of injury is extremely low, so almost every woman can get out and start walking right away, even on a day like today! However, any aerobic exercise like (cycling, jogging, swimming) is great for maintaining lower levels of body fat and improving flexibility and overall body tone.
Put Down The Cupcakes and Pick Up the Weights
Weight lifting may be the single best way for women over 50 to maintain overall fitness. Building strength with weight training is possible at any age, and some studies show women in their 70’s building significant muscle by lifting weights 2-3 times per week
Try more high intensity interval training for overall fitness. Start slowly and stop when you are winded. For example, if you start off with walking, increase your pace for 30 seconds, and then return to your regular pace. Repeat this 30-second burst once every 5 minutes. Once you build up the stamina, try to replace walking with a short sprint. Exercise, research shows that HIIT training (short, high-intensity interval workouts) burn more calories than longer, lower intensity aerobic workouts. According to the American College of Sports Medicine, not only are more calories burned in short, high intensity exercise, but cardiovascular improvements happen faster with something as simple as 30-Second Sprint Workouts than with long steady endurance exercise
As we age and become less active, core strength is often one of the first things to suffer. The core muscles include more than just the abs, so it’s important to include quick core workout (above) 3-4 times each week to maintain your core strength and stability.
The older we get the more protein we need to maintain muscle mass. Protein is the major building block of the body, and because it isn’t stored, it needs to be replenished regularly. Protein can be either complete (those containing 8 essential amino acids) or incomplete (lacking one or more essential amino acids). Complete proteins are found in most animal sources such as meat, fish, and eggs while incomplete proteins are generally found in vegetables, fruit and nuts.
Source from http://sportsmedicine.about.com/