How to exercise after 50 without hurting yourself

How to get (and stay) in shape after 50 without hurting yourself

As we get older, exercise becomes even more important than it was in our 20s and 30s. The tough part is that our bodies won’t, or shouldn’t, do the same things they did decades ago. We have to be more selective about the type of exercise we engage in.

But giving up exercise in your 50s and beyond would be a big mistake. And it’s about more than keeping that girlish figure or looking like a muscle man. It’s about our health, even our survival.

Here, then, is a guide to exercising beyond 50: why you need to do it, and what activities are your most effective and safest choices.

Why you need to keep moving

As we reach our 50s and 60s, we naturally lose muscle mass. This can make ordinary activities like lifting groceries seem that much more strenuous. Exercise can help rebuild some of that muscle mass, keeping us independent for longer.

Also, muscle burns more calories than fat, so building more muscle can help counteract our slowing metabolism.

More importantly, though, exercising regularly helps to delay, prevent or even improve some serious conditions as heart disease, high blood pressure, diabetes, stroke, arthritis, osteoporosis, and Alzheimer’s disease.

Being active will help keep your brain sharp just as much as doing crossword puzzles, and will improve your mood and keep you from feeling depressed.

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Different types of exercise

Not all exercise is created equal. There are at least four different types of exercise, each with its own purpose:

Cardio or aerobic exercise: This is what most people think of when they think “exercise.” Aerobic exercise gets your heart rate up and burns calories. It also builds endurance.

Strength or weight training: Muscle loss can add to fatigue that many older people just think is “part of getting older.” Weight training is crucial for keeping your aging muscles strong and ready for action when needed to lift a bag of groceries or climb a flight of stairs.

You can join a gym and use their machines and equipment. Or, you can work in your home using hand-held weights and a resistance band or do pushups and sit-ups.

Flexibility training: When it comes to avoiding injuries, this is perhaps the most important type of exercise. By keeping your muscles limber and flexible, you can avoid injuring them through what may seem like an ordinary activity.

In order to remain independent, you want your muscles to maintain their full range of motion, the amount of movement you can achieve with a specific joint or muscle.

For example, if you have a full range of motion (ROM) in your shoulder joint, you are able to extend your arm in front of you, to the side, and behind you, without pain.

You can see how having limited ROM in, say, your hip joint or your elbow joint could keep you from carrying out certain activities. This is what flexibility training seeks to avoid.

Balance training: If you want to avoid falls and injuries as you get older, this one is crucial. Maintaining good balance also will allow you to remain active well into your later decades.

Which activity is right for you?

The most important thing is to pick an activity that you will stick with, and that means finding something you truly enjoy. If it’s not enjoyable, or you’re doing it “because I need to exercise,” chances are good that you won’t continue it for long.

Here are a few of the best choices for folks in their 50s and beyond.

Walking. No equipment needed! Just head out the door. Walking builds stamina, strengthens lower body muscles, and keeps your bones strong, preventing osteoporosis.

Some people prefer a solo walk, while others make it a social time, arranging a daily walk with friends. You can get the benefits of exercise and socialization all at once!

Jogging. This is a more high-impact choice for your joints, but if you like to break a sweat when you exercise, go for it! If you haven’t jogged before, make sure you have good, supportive shoes, and take it slow at first.

Stretching beforehand is important too, even for experienced joggers. Stretching those calves and hips will help prevent injuries that will keep you off your feet.

Dancing. Ballroom or square dancing, or even dance-based exercise classes like Zumba or Jazzercise, take your pick. You’ll build endurance, strengthen muscles and improve your balance while having fun …. you won’t even remember you’re exercising!

Swimming. Easy on the joints, swimming may be the perfect form of exercise, IF you enjoy it.

The water offers resistance to build muscles and bones. Swimming laps burns calories and works your heart like jogging and cycling, yet you’re not likely to overheat. Also, the moisture helps people with asthma breathe more easily.

Other activities. If you are a golfer or tennis player, keep at it! Each offers its benefits in terms of building stamina and muscle.

And, if you like to cycle, no reason to give it up now! It’s great for your hip and leg muscles, and the bike supports your weight, taking a load off your legs. It builds balance and stamina.

If you need a new or specially designed seat to accommodate new physical challenges or just to make you more comfortable, they’re out there. See your local bike shop for a start.

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