Aging involves adapting to a number of changes, and the way we take care of our bodies is one of the most important ones. We all know the necessity of remaining physically active, but may not realize that the old tried-and-true exercising techniques we’ve long utilized ought to be changed as we grow older, thanks to a rise in injuries, aches in muscles and joints, as well as overall fatigue. There are many exercise modifications in how we exercise after 50. For example:
- Resistance is more important than cardio. Even though cardiovascular exercise is definitely still key for heart health, resistance training is crucial to counteract the natural decrease in bone density and muscle mass. Research conducted recently also linked resistance training with improved memory, even when conducted just once weekly for as little as twenty minutes. The goal is to finish 12 repetitions of each set of resistance exercises several times each week, increasing the resistance level when it becomes easier to do the exercises.
- Consistently warm up. Due to diminished elasticity in tendons that happens later in life, warm-ups are important. Stretching the muscles you are preparing to exercise, as well as a full body warm-up with mild cardio exercise such as a walk on the treadmill, is suggested, at least two or three times every week. Benefits consist of improved flexibility, elevated heart rate and body temperature and better preparation for the muscles which are about to be exercised.
- Switch to interval training. It’s recommended that interval training – intense exercises alternated with considerably easier “rest” periods – gives a better benefit compared to a consistent exercise pace to burn off more calories and to maximize oxygen consumption.
- Increase rest days. Per Dr. David W. Kruse of the Hoag Orthopedic Institute, “You need to focus more on recovery after 50. Tissue recovery takes more time and more effort to support that recovery.” This could mean 2 or 3 days in between exercise sessions. Pay attention to any aching experienced and the impact it’s having on your subsequent workout to determine the best length of time to rest in between.
Be certain that you check with your physician for personal recommendations on beneficial exercise regimens, and if you have a client or loved one who requires help in giving the motivation, encouragement, and transportation necessary to stick to an exercise program and boost health, contact Regency Home Care at 678.999.2446. Our Atlanta home health care experts are experienced in helping older persons optimize health and overall wellbeing, and we help to make exercising, and other activities, more enjoyable.