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Keep on Movin': Exercise After 50

While regular physical activity is important for people of all ages, it has been shown that the benefits of regular exercise are the most important to the people who tend to exercise the least—people over 50, and even more so, people over 60.

There are numerous benefits of exercise, including:

Given these compelling reasons to exercise regularly, why don't more people over 50 do it? The excuses range from feeling too old, to having a specific medical condition, to not having enough time, to feeling out of place. The truth is that almost anyone of any age can participate in some type of physical activity, including people with certain conditions. Fortunately, beneficial results can occur from as little as 30 minutes of exercise 5 or more times per week. Also encouraging for the 50 plus crowd is that many gyms, health clubs, swim clubs, walking clubs, YMCAs, and senior centers are offering more exercise programs geared toward their age group.

Get a Checkup First

Before starting any exercise program, you should have a thorough physical and get the go-ahead from your physician. If you have a condition, your doctor will also want to make recommendations about what exercise program will be most suitable for you, set any necessary limitations on that program, and monitor your progress.

Create a Goal

When you have approval from your doctor, what should you aim for? The US Department of Health and Human Services recommends these exercise guidelines to gain health benefits:

To gain even more health benefits, the US Department of Health and Human Services recommends these weekly goals:

Remember that it is okay if you exercise for just 10 minutes at a time, then work you way up to your goal. The key is to do it safely.

Do a Variety of Activities

Include these exercises in your weekly routine:

Aerobic Exercise

Aerobic exercise is anything that causes an increase in the overall activity of your cardiovascular system for a sustained period. Over time, aerobic activity conditions your body in general, and your heart and lungs in particular, to be able to perform a greater amount of work with less effort.

Even minimal increases in aerobic activity can be beneficial, but try to reach the goals mentioned above. The best approach would be to try to exercise every day.

Factor in the following 2 elements:

  • Find an aerobic activity you enjoy. This will help encourage you to stick with it.
  • Try and find an aerobic activity that is low impact and will not take a toll on your joints, such as brisk walking, swimming, or low-impact aerobics classes.

Strengthening Exercises

In addition to toning your body and making all movement less strenuous, strength training helps to support your joints, thus preventing arthritic problems and reducing the chance of injuries caused by falls.

There are a range of strengthening exercises that you can do. Some examples include using:

  • Weight machines
  • Free weights
  • Medicine balls
  • Resistance bands

Doing exercises like push-ups, sit-ups, chin-ups, and lunges also build your muscles. Remember to start slowly with your new routine.

Stretching Exercises

Stretching exercises serve a number of purposes, including maintaining full motion in your joints, keeping muscles from shortening and tightening, preventing or lessening the effects of arthritis, and preventing injuries by increasing agility and mobility. A physical trainer can help you design a stretching regimen that you can do every day.

Other Tips

Other tips can also improve your exercise experience:

Finally, if you experience any of the following symptoms during exercise, stop right away.

If you think you have an emergency, call for emergency medical services right away.

RESOURCES:

The American College of Sports Medicine
http://acsm.org

National Institute on Aging
https://www.nia.nih.gov

CANADIAN RESOURCES:

Canadian Society for Exercise Physiology
http://www.csep.ca

Health Canada
http://www.hc-sc.gc.ca

REFERENCES:

Chapter 5: Active older adults. US Department of Health & Human Services website. Available at: https://health.gov/paguidelines/guidelines/chapter5.aspx. Accessed August 8, 2017.

Exercise and physical activity: Getting fit for life. National Institute on Aging website. Available at: https://www.nia.nih.gov/health/exercise-and-physical-activity-getting-fit-life. Updated August 3, 2017. Accessed August 8, 2017.

How much physical activity do older adults need? Centers for Disease Control and Prevention website. Available at: http://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.html. Updated June 4, 2015. Accessed August 8, 2017.

Staying safe during exercise and physical activity. National Institute on Aging website. Available at: https://go4life.nia.nih.gov/tip-sheets/staying-safe-during-exercise-and-physical-activity. Accessed August 8, 2017.

Last reviewed August 2017 by EBSCO Medical Review Board Michael Woods, MD, FAAP  Last Updated: 10/14/2013