As we step into a new era of health and wellness, our focus shifts from merely looking good to feeling good, especially as we approach our fifties. Staying fit after fifty is not just about maintaining a healthy weight—it’s about improving mobility, boosting energy levels, and keeping our bodies strong for the years ahead.
Regular physical activity helps reduce the risk of chronic diseases and extends our lifespan. That’s why it’s so important to take care of ourselves, so we can spend more time doing the things we enjoy with the people we love.
Whether you’ve been active your whole life or are just starting out, here are a few tips to help you maintain a healthy lifestyle:
Aerobic Exercise
With heart disease being the leading cause of death in the U.S., aerobic exercises are crucial for lowering blood pressure, reducing cholesterol, and improving circulation. The CDC recommends that “adults 50 and older need at least 150 minutes of aerobic exercise at moderate intensity a week. This could be 30 minutes a day, 5 days a week, or 75 minutes at vigorous intensity.”
You can incorporate this form of exercise through activities like morning runs, swimming, cycling, or hiking. Our health clubs feature a dedicated cardio floor and offer free group fitness classes designed to elevate your heart rate and get you sweating, all while encouraging you to go at a comfortable pace! Group fitness classes offer various options tailored to different fitness levels and preferences, including Zumba, TRIP, Gentle Yoga, and more. Check out the member portal to see what classes your local club offers!
Strength Training
In addition to cardio, people over the age of 50 should incorporate at least two days of strength training per week. This can be done through calisthenics, weightlifting, and functional training, among other methods. Strength training can be a game-changer as we age. It’s not just about building muscle—it’s about keeping our bodies strong and functional for daily activities.
Calisthenics, or bodyweight exercises, use your own body for resistance to build strength and endurance. These exercises often require little to no equipment and can be done anywhere. Think push-ups, sit-ups, squats, and lunges. You can increase the challenge by adjusting the difficulty, such as increasing reps, modifying the exercise, or adding variations.
The saying "use it or lose it" is especially true when it comes to weightlifting for older adults. As we age, maintaining muscle mass is critical for health, mobility, and independence. Weightlifting helps counteract the natural decline in muscle strength and bone density that comes with aging. By regularly challenging muscles through resistance training, we can preserve our strength, enhance functional abilities, and improve our quality of life. If you’re not sure how to get started, our clubs offer weight training classes like Group Power to provide you with a good foundation on the basics!
Flexibility & Balance
Some of you may think that stretching and flexibility have little to do with overall fitness, but maintaining good flexibility and balance is crucial for more than just touching your toes. Stretching and flexibility are fundamental elements of a well-rounded fitness routine, improving joint range of motion, enhancing muscle function, and supporting overall mobility.
So, think twice before skipping stretching—try attending a yoga class or stretching in the steam room regularly. Flexibility and balance exercises are essential in preventing falls, stiffness, and poor posture. Check out our blog on the different types of stretching and how to incorporate them into your routine!
Conclusion
Before you jump into a new workout, remember to adjust each exercise to fit your current fitness level and focus on gradual, progressive overload. What matters is making sustainable changes that will improve your overall health in the long run. After all this, you might still wonder, "Is it really worth it? Will it make a difference?" The answer is 100% yes! Investing in your health today will have a lasting impact on your future.
Ready to get started? Visit our front desk to set up your first free personal training consultation today!