SHAPING UP: Keeping fit in your fifties and older

As you get older, your body may not be as fit and efficient as it used to be, but that doesn’t mean you’ve got to give up on your health and fitness all together.
Graham Low doing a gym workout.Graham Low doing a gym workout.
Graham Low doing a gym workout.

In fact, it’s even more important to stay fit and active so that you can maintain a good quality of life; physically and mentally.

I’ve got 4 personal training clients in their sixties and 3 in their seventies. They might not be able to work at the intensity that they used to, but we tailor their workouts to suit their fitness levels, and all of them are feeling fitter and healthier than they have for years!

Hide Ad
Hide Ad

We’ve also got lots of members, over 50 years old, taking part in our group training sessions, keeping fit and having fun every week. Some of them are fitter now than they were in their 30s and 40s! It’s fantastic to see them all looking after their bodies and living a healthy lifestyle.

Graham Low doing a gym workout.Graham Low doing a gym workout.
Graham Low doing a gym workout.

Regular activity not only improves your joint mobility and increases physical strength and energy, but you will also notice better quality sleep. It also improves cognitive function and helps prevent illness and disease.

Exercise also helps with weight management, which is very important because as we get older we lose muscle mass and our metabolism slows down, meaning it’s easier to gain weight.

If you take part in group exercise, like boot camps or gym classes you’ll also benefit from the social side of it too.

How to stay fit after 50:

Hide Ad
Hide Ad

There is a greater risk of injury as we age because our joints are older and more fragile, but that doesn’t mean we can’t push ourselves. We might not be able to push ourselves as hard as we could when in our twenties but it doesn’t mean we have to stick to gentler forms of activity.

Ideally, a physical activity programme for people over 50 should include a combination of balance, stretching, cardiovascular, and weight-training.

It’s important to start out with an experienced personal trainer though so the programme can match your ability.

It might take longer to ease into gradually and you also have to take account of the fact that there may be some wear and tear on the joints so your reaction and recovery times may be slower, but as long as you have someone who understands all that you certainly can and should start exercising and can do it at any age.

Hide Ad
Hide Ad

Even if you can’t jump around with a barbell on you back, you may still be able to perform bodyweight squats or other lower impact alternatives. It’s all about knowing how far to push.

Tips:

Whether you’re just starting a new programme, or you’ve been exercising all of your life, follow these tips to workout safely and effectively:

Warm up well

It takes longer to get your muscles working properly as you get older because the various systems take a little longer to fire up. So always perform a light five-minute warm up first, like a brisk walk.

Mix it up

Don’t keep doing the same thing day in day out. Change your routine regularly. If you lift the same weights or walk at the same speed all the time you won’t get any stronger or fitter. Incorporate some interval training, combining high and low intensities, or classes into your fitness programme.

Don't cut it short

Hide Ad
Hide Ad

You need to exercise for a minimum of 20 minutes, three times a week to reap any benefits. As you get fitter you can increase the time and frequency if you wish.

Work your core

As we age our core strength suffers, which can result in bad posture and soreness in the back, knees and hips. So, make sure you incorporate some core-strengthening exercises twice a week.

If you’re over 50 and are thinking about starting some exercise, if you would like some advice, just get in touch, I’d be happy to help!

Graham​​​​​​​​​​​​​​​​​​​​​

Related topics: