Everyone knows that your body at 55 or 60 isn’t the same as it was when you were 25 or 30. At this age, you might not always be able to do the same things as you use to, nor should you in many cases. However, as we get older, regular exercise can be the key to staying more independent, improving your quality of life, and boosting your overall health and well-being. It might be harder to work out for longer as you get older, and there is often a bigger risk of injury. In this article we will look at getting into shape after 55.
Why Getting into shape after 55 is Beneficial
As we get older, we often lose muscle mass naturally. Regular exercise is one of the best ways to rebuild it and keep you healthy and fit for longer. Muscles also burn more calories than fat, so exercising with weight training as you age will help to counteract the effect of the naturally slowing metabolism that often comes with age.
In addition to your fitness level and staying at a healthy weight, regular exercise can also help you avoid some of the health conditions that older people are often at a higher risk of developing, such as stroke, heart disease, diabetes, high blood pressure, osteoporosis, arthritis, and Alzheimer’s disease. It can also help you avoid mental health conditions and improve your cognition as you get older. Check out https://55fitness.com/location/alpharetta/ to get started with improving your exercise and fitness now you’re over 55.
What Type of Exercise to Do
The great thing about exercising is that there are lots of options to choose from and something to suit everybody. No matter your age, you can find an exercise that works well for your lifestyle and your health and fitness goals. Aerobic or cardio exercise is a great way to build your endurance by increasing your heart rate and breath rate. The best part is that there are lots of ways to get more cardio exercise that don’t always involve running on a treadmill if that’s not your thing.
Brisk walking in nature, swimming, rowing, or cycling are all great ways to get more cardio and get out more. Weight or strength training is a great way to rebuild the muscle mass that you naturally lose as you get older, and flexibility exercises are also worth adding to your routine, allowing you to improve your range of movement and avoid injury.
Finding the Right Type of Exercise
There are often more things to think about when you’re over the age of 55, such as finding an exercise that is gentle on your joints or considering any medical conditions that you might have now that weren’t a problem back when you were 21. Low-impact exercise is great for people as they get older as it puts less pressure on the joints and is less likely to leave you feeling like you can’t move when you wake up the next morning. If you’re not sure what exercise to do, make a list of the things you enjoy the most – as with anything, the more you actually enjoy doing it the more you are likely to get out of it. A doctor or physical therapist can also help you with choosing exercises that are likely to benefit you based on your needs and requirements or help with adapting certain sports or types of exercise based on any medical conditions you might have.
How Much Exercise to Do
When it comes to improving your exercise and fitness routine as you get older, one of the main questions that you might have is how much exercise you should be doing. As a general rule, 150 minutes of moderate aerobic activity each week is a good guideline for people who are in good health. You don’t have to do it all in one go – in fact, it can be more beneficial if you spread the activity out over at least three days of the week and do a minimum session of ten minutes each time.
A short period of activity each day might be better for you if you are just starting out, allowing you to get back into things slowly rather than doing one long session that leaves you feeling depleted. Try to mix up your sessions so that you are getting a good combination of cardio, strength training, and flexibility and balance training sessions in throughout the week.
Building Up Slowly
If you haven’t been in a regular exercise routine for a while and have recently decided to get back into fitness as a way to improve your health and wellbeing as you get older, then it’s important to start slowly. If you are over the age of 55 then your body is unlikely to have the same ‘bounce-backability’ as it once did to recover easily after a long and hard workout if you’ve not done much exercise for a while. Starting slow and gradually building up the amount you do is the safest way to get back into exercise, along with choosing low-impact exercises like swimming or walking, that are kinder on your body.
Problems to Be Aware Of
Last but not least, it’s important to be aware of any problems that you might experience if you are doing too much exercise at once, and when to call your doctor for advice. If you take things slow and gradually build up the amount you are doing, you are reducing your risk of issues. Let your doctor know if you experience problems like nausea, dizziness, breathing problems, chest pains or balance issues when you are working out, as this could be a sign of an underlying health condition that needs to be addressed. Remember that there is nothing wrong with slowing things down if you feel that you are doing too much – listening to your body is crucial when it comes to getting a fitness routine that works for you in place.
Getting back into exercise after a break can be tough at any age, but it can be harder on your body after 55. If you want to reap the benefits of regular exercise as you get older, then keep these tips in mind to find a routine that works for you.