Fifty and Fit

Fitness needs and abilities change as you age. Here’s what to expect in your fifties.

The milestone birthday has come and gone. You’re now officially over the hill. If you still feel young and energetic, more power to you! Most likely, you’ve noticed you’re beginning to slow down a bit. An achy back, stiff knees, failing eyesight, or graying hair are all signs you’re getting older, whether you like it or not.

As you start to age, it takes a little more effort to do things you once did with ease. The reason? Your fitness abilities and needs are changing. In order to avoid injury, stay fit, and prevent chronic disease, adjust your workouts to the different ages and stages of life.

Here’s how to do just that, so you stay fit in your fifties and beyond.

Change the Intensity

For those who are in shape and who’ve been exercising for years, there’s no reason to stop what you’re doing. The benefits of exercise apply to everyone, no matter what stage of life you’re in. Whether your passion is golf, tennis, or cycling, keep at it. Just be sure to listen to your body in the process. You may not be able to maintain the same intensity as ten years ago, but that’s okay.
Slow the pace if you need to. Adjust your workout routine to include two or three low-intensity sessions each week. After days of high-intensity workouts, give your body time to recover. Your joints, bones, and tendons may not be as strong as they used to be. Years of living has possibly worn them down. Pushing yourself too hard increases your risk for injury, so keep pushing. Just listen to your body.

Cross Train

If you’ve been doing the same workout for years, it’s time to add some variety. Doing the same movements over and over again places stress on certain parts of the body while the unused parts weaken. This can lead to overuse injuries or muscle imbalances. Cross training forces you to add a little variety to your workouts. Try new sports or activities. Find a friend to explore new workouts together. You may find a new exercise you wish you’d found years earlier.

Include Strength Training

As you age, your risk of osteoporosis increases, as does your risk of falls and injuries. Strength training is one way to reduce these risks. Working against some form of resistance keeps your muscles and bones strong to avoid injury and disease, while making everyday activities easier.

Strength training is working against some form of resistance. This may mean exercising with free weights, weight machines, resistance bands, or your own bodyweight. Plan to include strength training in your workout routine two to three times a week.

Add Flexibility Exercises

If you’re not stretching regularly, it’s time to start. A simple stretching routine several times a week is helpful for maintaining your range of motion and balance. When you’re flexible, you reduce your risk of injuries, prevent aches and pains, and improve posture.

Go Low-Impact

If you’re beginning to notice your joints are more achy than you remember, it may be time to adjust your workouts to include more low-impact activities. These workouts keep one foot on the ground at all times. This means there’s no jumping or jarring movements that place pressure on your joints. Running, basketball, and plyometrics may have to take a back seat to make room for activities such as walking, water aerobics, cycling, rollerblading, rowing, or the elliptical. While these activities may be low-impact on your joints, they have a major impact on your health and well-being. So find some low-impact exercises you enjoy and make the most of them!