Aging involves adapting to a variety of changes, and the way we care for our bodies is one of the most significant ones. We all know the necessity of remaining physically active, but might not realize that the old tried-and-true physical exercise routine we’ve long employed need to be altered after age fifty, due to an increase in injuries, pain in joints and muscles, as well as all-around fatigue. For example:
- Resistance is more important than cardio. While cardio is definitely still crucial for heart health, strength training is extremely important to fight the normal decrease in bone density and muscle mass. A recent study also affiliated weight training with increased memory, even when conducted just once weekly for as little as 20 minutes. The goal should be to finish twelve repetitions of each set of resistance exercises several times each week, raising the resistance level when it gets easier to do the exercises.
- Make sure you warm up. As a result of reduced elasticity in tendons that occurs later in life, warm-ups are essential. Stretching out the muscles you’re preparing to exercise, along with a full body warm-up with mild cardio exercise such as a walk on the treadmill, is suggested, a minimum of two or three times weekly. Health advantages consist of increased range of motion, elevated heart rate and body temperature and better readiness for the muscles that are about to be exercised.
- Switch to interval training. It is recommended that interval training – intense exercises alternated with easier “rest” periods – offers a better benefit when compared with a consistent exercise pace to burn off more calories and to boost 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 may mean 2 or 3 days in between exercise sessions. Pay attention to any kind of aching experienced and the impact it’s having on your subsequent workout to determine the ideal time period to rest in between.
Be certain that you consult with your physician for personal recommendations on an effective exercise routine, and if you’ve a client or loved one who needs help in offering the motivation, encouragement, and transportation required to stick to a workout program and optimize overall health, contact Home Sweet Home In-Home Care of Paw Paw, MI at (866) 229-2505. All of our professional caregivers are experienced in helping seniors optimize health and overall wellbeing, and we help make exercising, and any other activities, more fulfilling.