Staying Active After 50: Six Tips for Safer Exercise
The role of exercise in aging well and how to avoid setbacks
The role of exercise in aging well and how to avoid setbacks
Maintaining an active lifestyle is important for good health at any age ― and it becomes increasingly vital after age 50.
Regular exercise offers numerous physical, mental and emotional benefits, such as a healthier heart, stronger muscles and bones, better sleep and lower levels of stress and depression. However, exercising safely is critical to avoid injuries and help you work out consistently well into your later years.
Benefits of exercise after 50
After 50, our bodies undergo changes that can make fitness more challenging. We lose muscle mass and bone density. Our metabolism slows down, making it easier for weight to creep up. We also may find it takes longer to recover from physical activity.
Fortunately, regular physical activity can help counteract these changes. As a bonus, exercise increases blood flow to the brain, potentially delaying cognitive declines that can lead to Alzheimer’s or other types of dementia.
A complete exercise program includes cardiovascular activity to increase your heart rate and help manage blood sugar levels, along with strength training to build and maintain muscles, joints and bones.
Flexibility and balance exercises, such as yoga or tai chi, round out the program to help maintain mobility and reduce the risk of falls, which are a top cause of injury in older adults.
Six exercise safety tips
Regardless of the type of exercise you choose, make safety a priority to avoid injuries that could sideline you. The following tips can help you exercise more safely:
1. Get the green light from your doctor
“Before you dive into a new exercise program, check with your doctor, especially if you have chronic conditions like arthritis, heart disease or diabetes that may impact what you can safely do,” says Spencer Hirt, DO, in internal medicine physician at Scripps Clinic Torrey Pines. “Your doctor can recommend suitable activities, discuss any restrictions and help you develop a successful routine.“
For example, if you have arthritis or other joint issues, low-impact exercise like swimming or cycling can be ideal. Have a heart condition? High-intensity exercise may not be the best option for you.
2. Start slowly and progress gradually
Embarking on a fitness program can be exciting, but doing too much too soon is a recipe for injury. Start slowly and gradually increase duration and intensity. If you’re a walker or jogger, for instance, begin with short distances and don’t worry about speed.
Aim to build up toward at least 150 minutes of moderate-intensity activity per week along with muscle-strengthening exercises twice weekly. The pace of progression may vary, so it’s important to adjust your goals with your health care provider based on your individual health status and needs.
Also, if you are starting a new activity such as pickleball, it’s a good idea to take a lesson or two. An experienced instructor can help you learn how to move properly and safely to avoid injury and get the most benefit (and enjoyment) from the activity.
3. Warm up and cool down
Warming up prepares the body for activity and helps reduce injury risk. Spend a few minutes doing light cardio exercise, such as marching in place or jumping jacks to get you heart pumping, followed by dynamic stretching, such as walking lunges, arm circles and torso twists.
Cool down after your workout with gentle stretches to prevent muscle stiffness and help your body recover.
4. Consider instructor-led exercise
Group exercise classes and activities have come a long way since basic aerobics. Many gyms and community recreation centers offer dozens of options ranging from Zumba and barre classes to water aerobics, indoor cycling and circuit training ― all led by trained instructors who can help ensure your form, speed and intensity are appropriate for you.
Some gyms offer “smart” exercise equipment that stores your workout stats and helps you progress at the right speed.
5. Stay hydrated and eat for energy
Your body needs fuel to exercise safely, including both food and water. Talk to your doctor or a nutritionist about the best food and snacks for your needs, especially if you have dietary restrictions. Drink plenty of water before, during, and after exercise, and skip the sugary, caffeinated energy drinks.
6. Listen to your body
Even with someone guiding you or machines giving you feedback, you are the best judge of how you feel. Pay attention to signs of overexertion, such as dizziness, chest pain, or excessive fatigue.
“Stop immediately if you experience these symptoms and seek medical advice if you don’t recover quickly or they occur again,” says Dr. Hirt. “Rest days are crucial for recovery, so incorporate them into your routine to prevent burnout or injury.”