Good Physical Fitness Over 50

 

As your body matures, changes happen which require more vigilant attention to your health. Senior physical fitness programs are becoming very popular as our maturing population takes their health into their own hands. These good physical fitness tips include safety tips and fitness advice for those over 50.
Watch Your Diet
One of the most important areas of fitness is your diet. Whether you need to lower your blood pressure, improve your heart health, lower your cholesterol, prevent diabetes or fight obesity, a healthy diet is one of the best weapons you have in your arsenal.
As you age, your metabolism slows and your body becomes more susceptible to obesity, diabetes, heart disease and clogging of the arteries. It's best to fight these threats to senior fitness with a diet rich in fruit, vegetables, whole grains and low-fat dairy products. You will also need to watch out for bone health and cancer, so adequate amounts of calcium, vitamin D and antioxidants are essential.
Consider Senior Fitness Programs for Better Heart Health
Heart disease is one of the biggest threats to senior health. To avoid heart disease, you will need to eat the heart healthy foods listed in the diet recommendations above and engage in cardio exercise five to seven days a week for at least 20 minutes per session. A brisk walk, swim in the community pool or time on an exercise machine in the gym can help you burn calories and strengthen your heart.
Invest in a Heart Rate Monitor
As you mature, you need to accurately gauge if an activity is too strenuous for you since it's important to challenge your heart without stressing it too much. A heart rate monitor is the best way to evaluate your effort level because it will tell you exactly how hard your body is working.
Many factors affect how hard your heart has to work, including weather conditions, elevation above sea level and your current health. There's a huge difference in effort level required on a hot humid day at a higher elevation compared to a cool, breezy day at sea level. When your body is worn out by other factors such as illness, your heart has to work harder when you exercise. With a heart rate monitor, you can be sure to work hard enough without pushing yourself too far. Heart rate monitors come in a variety of forms, most of which read off your heart rate on a watch-like contraption you wear on your wrist.

  
Challenge Your Heart But Be Gentle on Your Joints
Senior physical fitness programs should include exercises that are challenging, but will not put you at high risk for injury. Swimming is an excellent form of exercise for many seniors because the water cushions your joints (the cool water also acts as a natural anti-inflammatory) while you challenge your muscles and burn calories. Many fitness clubs have water aerobics classes which may provide more mental stimulation as you exercise.
Other good physical fitness workouts include exercise machines like the elliptical machines, treadmills and stationary bikes which all provide excellent cardio exercise while protecting your joints.
Engage in Weight-bearing Exercise for Bone Health
Osteoporosis is another peril for people (women especially) over 50. When the bones are weakened, it makes you much more prone to bone fractures. Weight-bearing exercises and any exercises that provide mild pounding on the ground (walking, jogging, running) help improve bone density as well as providing the other benefits usually associated with exercise. Lifting weights using weight machines in the fitness club is another safe way to improve bone density.
Add Regular Stretching into Your Daily Routine
Flexibility can help you catch yourself when you slip and fall or prevent injury while you participate in fitness activities. A good daily stretch (aim for 15 minutes a day) will greatly improve your flexibility.
 Maintain Core Strength for Good Posture and Better Balance
Consciously stand and sit up straight, engaging your core muscles (your back, abdominal, oblique muscles and gluts) as a day-to-day way to maintain core strength and balance. Take the time to improve balance and core strength by doing squats, sit-ups and balancing on one foot. All of these activities will help you maintain healthy balance so you will be less likely to fall.