Motor activity guarantees well-being at any age, but above 50 it is a true elixir of life. All the benefits of fitness and tips for your first time in overalls.
Have you reached the age of 50 and never had time to play sports? It’s time to get started. But to benefit from all the good of physical activity, especially if you have never moved much, you must follow some common sense rules.
One thing is certain: if you get around 50 heavily out of shape it will be very difficult to acquire a perfect line right now. In any case, approaching physical activity in the right way will pay off. Here are some useful tips.
Better prevention
A US study conducted on a sample of as many as 34,000 women in pre- and postmenopausal age found that, to avoid gaining weight during this period of life, it is necessary to do at least one hour of sport a day. And that the enterprise is successful especially among ladies who are not overweight.
But physical activity is not only useful to be able to continue wearing jeans and stretch clothes: it has been shown that 3 weekly appointments with the gym – or with the pool, jogging or favorite sports activity – are able to counteract osteoporosis.
With this rhythm of training, maintained over time, there is in fact an increase in bone density or at least a decrease in skeletal demineralization.
The extra help comes from outside
With age, the whole organism undergoes physiological changes, not always easy to accept. These changes, for example the increased production of free radicals, which are mainly responsible for cellular aging, may be less important if you give the body a good supply of vitamins and minerals.
It is also important to take advantage of the benefits of coenzyme Q10, a substance with antioxidant action, already present in cells, but destined to decrease over the years. It is found in meat, fish, wheat germ and soy and in numerous cosmetic preparations and supplements, typically combined with vitamins and minerals.
All the benefits of sport
For some time now, together with a light and balanced diet, doctors have been prescribing to do motion to combat obesity but also important pathologies typical of advancing age. Moving, in fact, is good. That’s why:
- decreases the risk of contracting cardiovascular diseases, in particular, sport is an excellent antihypertensive;
- lowers the risk of developing diabetes mellitus because it helps regulate blood glucose levels;
- keeps away the risk of falls with consequent fractures because the habit of motor activity makes the body more flexible, elastic and capable of a sense of balance;
- is an anti-aging aid: a study on some postmenopausal women has ascertained that doing motor activity helps telomeres (DNA sequences that protect the ends of chromosomes) to keep immune cells long-lived. For the success of the operation, 42 minutes of sports are needed every 3 days.
He who stops is lost
As time passes, the body slows down its functions: those who practice one or more sports remove this process due to aging, remaining snappy for longer.
And, generally, the quality of life improves as physical activity, which has a relaxing and anti-stress effect, can improve the relationship with sleep.
Even the brain remains young: practicing a sport means getting in touch with people of all ages, encouraging socialization and the birth of new friendships.
Finally, a British research published in Environmental Science and Technology pointed out that outdoor sports, for example the classic run in the park, works better than an exercise session in the gym because in the green relaxation is guaranteed by the environment.
Which one to choose?
Those who do not have a sedentary life behind them must proceed gradually and, before starting, consult their doctor. An electrocardiogram must be prevented.
It is obvious that you do not become Olympic champion at 50, but once you have identified your discipline, regular and progressive training will give surprising results. As long as you know how to recognize your limits.
Exceeded 40, the metabolism slows down and sports are suggested that include a not intense but prolonged effort. Here they are.
| Sport | Benefits |
|---|---|
| Swimming | It takes place in weightlessness and for this reason there is no possibility to incur trauma to the joints. Muscles acquire tone and sinuosity |
| Light run or brisk walk | Improves cardiovascular functions. It is better to start from half an hour of walking to check your state of resistance and add a few minutes each time. Who starts to running does not exceed 3-4 minutes the first few times |
| Pilates | Improves posture, helps strengthen muscle tone and flexibility. To learn with an instructor and to “use” every day to Lasting benefits |
| Dance | You can learn it at any age, it is fun and invites you to take care of oneself. Latin American and smooth keep fit and widen the Horizons of social life |
All the sports to be undertaken, perhaps during the holidays, are fine: a short course of climbing, sailing, canoeing, canyoning … But these are, in fact, episodic activities, difficult to propose once back in the city. Putting yourself to the test, above 50, is still an excellent “anti-aging” exercise.
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.