Over 50 Fitness: Reinventing Your Workout

You will not be aware of the physical changes that would make your old workouts dangerous. Try the following tips to make exercise easier.

What is different?

Age-related physical changes aren’t all the time obvious. “As we age, we lose muscle mass and strength, and muscles become less flexible and less hydrated,” says Dr. Safran-Norton. Arthritis weakens the joints. And vision changes, nerve disease, joint pain, or inner ear problems can throw off your balance.

Meanwhile, underlying conditions that change into more common with age, similar to hypertension or heart disease, can put you in danger for serious health consequences if you happen to suddenly start exercising as you switch 20. It was a 12 months.

Growing risks

Jumping back into exercise without accounting for physical changes sets you up for injury. “Lifting too much weight or taking an exercise class that's too strenuous often causes problems, and it's usually a muscle tear or strain,” says Dr. Safran-Norton. .

Other risks include

• Rotator cuff tears, together with bone spurs from arthritic shoulders that may rub on the tendon

• Falls resulting from poor balance, and broken bones from falls

• Heart attack or stroke from vigorous exercise, especially if you might have undiagnosed hypertension or heart problems.

You may additionally fail to acknowledge the symptoms of heart disease if you happen to are taking medications that mask them, similar to beta blockers. If you're taking a beta blocker and beginning to exercise again, you possibly can't depend on heart rate to find out overexertion. If you experience any symptoms which will indicate heart disease, you must stop exercising immediately.

Movement of the month Seated hamstrings Stretching Photo by Michael Carr Sit upright near the front of the chair along with your feet flat on the ground. Extend your right leg straight out in front of you along with your right heel on the ground and your toes toward the ceiling. Bend forward out of your hips, placing your hands in your left thigh for support. Keep your back straight. Hold for 10-30 seconds. Return to starting position. Repeat along with your left leg.

A brand new normal

Before starting any variety of exercise program after sitting, be absolutely clear along with your doctor, especially if you might have heart disease, risk aspects for heart disease, or lung problems. Ask if it’s essential monitor your heart rate during exercise.

Once you might have the green light, take into consideration what sort of exercise routine you enjoy, similar to taking a tai chi or yoga class, hitting the gym or exercising at home, or taking a brisk day by day walk. Make it something you must do, so that you keep on with this system.

Think about your current abilities as you think about your options. Dr. Safran Norton says.

Then, ease into exercise. “Start with low-intensity exercise for 20 or 30 minutes. Increase the intensity and duration over time,” suggests Dr. Safran-Norton. “The same goes for working out with weights. Try a light resistance at first, and then gradually increase it.”

More sensible exercise

To prevent injury, warm up your muscles before exercising, especially if you happen to're out of form. Dr. Safran-Norton recommends five minutes of brisk walking or time on an elliptical machine to get the blood flowing to the muscles to make them flexible. You need to stretch afterwards, and repeat the entire process two or thrice every week.

Don't feel self-conscious if you happen to're not the fittest person within the room, if it’s essential modify a selected exercise, or if it’s essential take breaks. As you become old now, be smart about your fitness too.

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