Tips for staying fit after 50

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Fitness, it’s often assumed, is a young person’s game.

But staying fit isn’t just something you can do when you’re over 50 – it’s something you absolutely have to do. As you enter middle-age, you have an increased risk of contracting particular illnesses and conditions, from high blood pressure and high cholesterol to back and muscle pains, and even certain types of cancer.

Maintaining a healthy body and mind could help you stave off the effects of some of these age-related afflictions. And staying fit is much easier than you think, if you discover the exercise regime that works for you.

Finding the right exercise for you

There’s no one way to exercise: just as your body is different from another person’s, the fitness routine that suits you will vary too. Your friend, for instance, may swear by her regular workouts on the treadmill at her gym – but that doesn’t mean that approach is right for you as well.

Start by considering your likes and dislikes. Perhaps you don’t enjoy the thought of running or jogging: think instead about sports that incorporate running, like football, squash and tennis. Look for a local five-a-side league with a high percentage of older players, or inquire about squash courts in your local leisure centre. This way, you’ll receive the benefits of running while participating in another activity.

But team sports aren’t your only option. Creative workouts like Zumba – which combines Colombian dance rhythms with aerobic exercise – are especially popular with older women because they’re fun and can be easily enjoyed with friends.

Weight training is also important when you’re over 50. This helps maintain your muscle mass, which you lose as you get older. You may need to consult a fitness trainer when you start weight training, to ensure that you don’t start with weights that are too heavy and accidentally injure yourself. If you’re joining a gym for the first time, many offer a few hours with a personal trainer as standard for new members.

Maintaining a healthy body and mind

When crafting your fitness routine, you need to think about activating your mind as well as your body. Disciplines like Yoga and Pilates engage both mind and body, teaching principles of core stability, coordination and helping to de-clutter your thoughts. Practicing even 10 minutes of Yoga or Pilates every day, in fact, can have a rejuvenating and energising effect. Another way to stimulate your brain is to vary your exercise routine – don’t stick to the same workout every day, and experiment with different sports and pastimes. This will make sure your mind stays engaged, and helps ensure that you don’t get bored.

If you’re having trouble motivating yourself, try looking for like-minded over-50s that want to stay fit too. Charity Silverfit, for instance, was created specifically to motivate over-50s to become active so it could be a great place to start.

You’ll also find plenty of resources online to get your fitness regime off on the right foot. Boots Web MD, for instance, has a range of nutrition advice and exercise tips  for women over 50, while the NHS’s online Health and Fitness guide is handily divided by both gender and age range.

Disclaimer

All content on Silversufers.com is provided for general information only, and should not be treated at all as a substitute for the medical advice of your own doctor or any other health care professional. Silversurfers.com will not be responsible or liable for any diagnosis made by a user based on the content on www.silversurfers.com and we are also not liable for the content of any external websites or links from or to Silversurfers to any other websites. Please always consult your own doctor if you’re in any way concerned about any aspect of your health.

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wayne
27th Apr 2014
0
Thanks for voting!
hi 18mths ago i decided to change my lifestyle for the good,i stopped the larger i have not had a drink now since 22 july 2012.on the scales i was 22 stone i am only 5ft2, i am 51 years old soon to be 52,i was a54 waist and 9 xl in tops first i started walking and walking up hills down hills, even up mountains in the lake district i got up 26000 ft wow my heart was banging on my rips but it was do or die this was the first goal i set my self i got a personal trainer last year, i have been with him ever since there was no way looking back that i could not of done it without him, ha was not fully qualified but he his now i went on sponsored walks my first one was only 18 mile but i did it and raised money for a good cause to. i now train 4 days a week 1 day swimming and bike riding i have just started weights am 8 days in now thats because in july am off to see metallica a sonisphere, so i cant wait for that ,i am so much happier my wife thinks am 21 again so thats great we have been married 30 years in september so we are doing it again 34 years we have been together ,we only spent 8 days apart in that time.i am now a 34 waist and a large in tops and am battering my left over blubber that as nearly gone this time next year i will have a six pack yeeeeeeeeeeeeeeeeeeahhhhhhhhhhhhhhhh
Duncan mc Culloch
25th Apr 2014
0
Thanks for voting!
I am 86 yrs of age. And have been fitness training since I was 30 yrs of age.My present workout is four mornings weekly combining C.V work-outs rowing machine spinning bikes & treadmills followed by abs. work-
out finishing with body building excercising. I have also ran two full marathons and many half and 10ks. Shortly I wil be travelling to USA
South Carolina where I will continue my training in a Gold gym in Charleston. At present I am traing in the Arc gym Caledonian University
and hope to continue as long as I can.
Steve Lamb
25th Apr 2014
0
Thanks for voting!
I'm 55 and came back into regular exercise some 4 years ago. I go to the gym several times per week, plank for 2 minutes minimum per evening and cycle regularly around 40 miles at 17mph average pace. Someobody once said, "your body will go where your mind will take it", if you can increase yuor mental strength, you can certainly increase your fitness levels regardless of age!!
SimonPJ
23rd Apr 2014
0
Thanks for voting!
I have just discovered Silver surfers via another link. Have just retired at 66 moderately fit, but out of practice, although in my 30s used to run every morning swim etc. Gave up when children left home. thanks to your comments will try and get back in shape as doc says nothing basically wrong with me, so cheers all and thanks for the examples and motivation
Jack Fell
22nd Apr 2014
0
Thanks for voting!
Great to see so many comments and tips for keeping fit. Whatever you do is good, I run and garden. I run a 5k Park Run nearly avery week, and usually win my age group. You can find out about park runs which take place all over the country at 9am Saturdays Google park run. The garden is my green gym. At 72 I am the same weight I was at 20, and a lot fitter.
Sara
22nd Apr 2014
0
Thanks for voting!
Genetics plays a big part. I'm 41 and my 70 year old parents are much fitter than me, in fact they have to help me quite a lot, despite my living an incredibly clean, non smoking non drinking lifestyle.
My niece is the same as me. We get exhausted really quickly, but we are both trying our best. Exercise to the level you feel comfortable with and know your own body. Factor in lots of rest and good hydration and run your own race, not someone else's, and please don't disbelieve or boast at younger people who say they are tired.

Butyoudontlooksick.com
David Schaal
20th Apr 2014
0
Thanks for voting!
I'm 51 in May and have exercised all my life and play football twice a week, swim and do boxfit training as well as the American Insanity workouts about 2 -3 times a week. I don't do all pf this every week (except the football) but I have always been active and also play the occasional game of tennis. I was diagnosed with high blood pressure and type 2 diabetes in my 40s and so diet and exercise are even more important. The only drawback is that I have arthritis in my big toe on my right foot and a large bunion as a result of playing football. As I age I intend to exercise continuously as I find it keeps my mental health in good order and makes me feel more energised. I am also thinking about meditating to keep myself from turning into a grumpy old swine! My doctor told me that exercise is the best thing for type 2 diabetes and hypertension. I intend to live as long and a healthy a life as possible. I feel the same as I did in my 20's.
tomos
19th Apr 2014
0
Thanks for voting!
all these complaints about being called "silver" and I'm 66 but feel 50 - just stop complaining and pretending top be younger
John Selby
14th Apr 2014
0
Thanks for voting!
Quite a few varied comments most of which are positive. Could show some of these couch potato youngsters there's more to life than television and video games
Wheelchair user, double amputee, two heart attacks but still keep as active as possible. Looking forward to my 70th Birthday in October..
Your only young as you feel. Keep the faith.
Carlyle
10th Apr 2014
0
Thanks for voting!
i have just had my 77th birthday and for the last year i have walked 5 miles a day, I am now 1800 miles from home, and I cant remember where it was.
I am really 77 , and humor and a happy life is one of the best ways of keeping well
michelle
13th Mar 2014
0
Thanks for voting!
You are all an insperation .im 50 now and still love to dance.i love walking too.clock some miles up sometimes
Geoff
11th Mar 2014
0
Thanks for voting!
I am 62 and feel as fit as I did at 40, I walk the downs and cycle, weight train everyday day and eat well. As you get older your BMR reduces, so cut your portion size, cook fresh each day, plenty of fruit and veg and fish, low salt and fat. Walking is the best, low impact, with the odd hill thrown in for cardiovascular benefit, keep the brain active, study, read and use the internet to find something new each day to learn. Run up and down stairs, laugh at everything and have plenty of good friends.
mo claridge
8th Mar 2014
0
Thanks for voting!
hi im 61 just retired as i have feet problems i have taken op swimming 3 times a week. including swim aerobics once a week after eight weeks i lost six pounds and feel fitter and everyone said i look so much better . i also cycle im also a pillion on a motorcycle and found its made my mobilty much better getting on and off .done 130 miles last sat and no joint pain as i found in the past due to full time work didnt find the time as i now have .try somethink anythink better than nothing good luck .
Robert Black
5th Mar 2014
0
Thanks for voting!
I am coming up for 75 in April I don't feel it my wife and I swim 4-5 days every week it is all about getting yourself motivated, good luck to all who replied keep the so called silver surfers at it and to all who are sitting in the armchair watching tv give it a go you will meet new friends and feel a lot better. RBB.
stephen
3rd Mar 2014
0
Thanks for voting!
I cycle 150 miles aweek with my wife and two daughters i'm 57yr but i feel 40yr some weeks we cycle 250 miles.
seanieh
3rd Mar 2014
0
Thanks for voting!
I'm well over 50, still train hard, I boxed in my younger days, I still work the pads and the heavy bag, shadow box, interval training, bodyweight work etc etc.....and run with my dog!
I've never felt fitter, I put lads half my age to shame....
You don't need a gym, all you need is your body and the ground, getting some advice from a fitness professional is advised but sitting in machines (like the photo shows, is NOT the answer), Joint mobility exercises along with some qualityYoga moves will help enormously too......
What's the key? Movement
Tahena Ahmed
2nd Mar 2014
0
Thanks for voting!
Leeds: lack of ladies only Gyms and no facilities just for ladies of all ages and all backgrounds.

Swimming pools that offered vital services to community to improve health has closed :((
Brian
28th Feb 2014
0
Thanks for voting!
It's probably a bit late if you start after 50 - but every little helps! I'm 59, have weight trained since I was 23 as part of my general sporting lifestyle, and am now only 6 weeks away from entering a bodybuilding competition (I did a few 20-odd years ago). I'm completely natural; no supplements or other additives - you don't need them if you have the right mindset!
Silversurfers
28th Feb 2014
0
Thanks for voting!
Good luck with the competition Brian 🙂
mavis wilson
26th Feb 2014
0
Thanks for voting!
I will be 86 in June and walk at least a mile every day. I am also a lifelong vegetarian
billybob
25th Feb 2014
0
Thanks for voting!
I am 59 and still doing karate twice a week (black belt second Dan) and rest of the week days doing workouts for muscle building. if needed, still can take fight with kids in their twenties any time.
T
25th Feb 2014
0
Thanks for voting!
Good on you. Wish I'd learned a martial art.
Pauline
1st Mar 2014
0
Thanks for voting!
T - you are never too old to learn something new! I am just coming up to 51 and am two thirds of my way to my first black belt - i do Choi Kwang Do - and it's fab for both young & the slightly older generation alike 🙂
john
24th Feb 2014
0
Thanks for voting!
"get a dog". im 55 this year and take my dog jogging with me whenever I can get out. I also take him when I go walking with my wife. you can meet some great people and burn of the calories at the same time. don't forget the poo bag though.
good luck
Suzanne Hayes
25th Apr 2014
0
Thanks for voting!
Here here. I'm 59 in May, still have brown hair with flecks of grey..which I dye out lol. I don't feel my age at times, feel about 5-10 years younger, in the way I think. I love music, new bands, anything from good pop to indie, rock, jazz, soul, rnb...anything that makes me sit up and take notice. Radio 2 is now hip, with plenty of choice in musical styles. They have ex Radio 1 DJ's who are still tip top and up to the minute. I keep myself fit by, yes walking my big lurcher cross dog every single day and walking 4 miles to work and back for 3 days every week..so that's 12 miles of walking each week, coupled with dog walking every day..I think that's adequate enough exercise for me at the moment and I feel fitter and younger because of it.
Silversurfers
24th Feb 2014
0
Thanks for voting!
Great idea John .... and they are such great companions and show unconditional love 🙂
Jan Wilkinson
22nd Feb 2014
0
Thanks for voting!
I'm 66 and I don't feel a day over 50! If you keep active and keep the grey matter working and more importantly.......laugh a lot......all will be to your advantage! I love the skin I'm in!
vanessa vann
18th Feb 2014
0
Thanks for voting!
I am over fifty but I do not feel old or silver for that matter - all my hair is still brown thanks very much - I hate this generalistic approach and I am sure this reinforces emplyers reticence to take on so called "older people "
scott taylor
13th Apr 2014
0
Thanks for voting!
John Wood
26th Feb 2014
0
Thanks for voting!
Well said, Vanessa. I am 66 and am not silver, and hate the term "silver surfer". Surely, "senior surfer" is much nicer and more respectful.
Steven C
11th Apr 2014
0
Thanks for voting!
This is exactly the kind a thing a silversurfer would post, lol.
Silversurfers
26th Feb 2014
0
Thanks for voting!
Hello John ... The term 'Silver Surfer' is not something we invented .. it is in the dictionary and is the generic term used for a person over 50 who is a regular or enthusiastic user of the Internet 😉

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