Welcome to the club of people crossing their 50s! Although age has nothing to do with how you feel inside and out, the human body does go through changes. From hormonal shifts to loss of muscle mass and joint stiffness, aging can influence your overall wellness. But that shouldn't stop you from living life to the fullest.
If you're wondering whether or not it's too late to start a fitness regime as you cross that golden milestone, fear not!
Today we're going share some health & fitness tips tailored specifically for those of us who have recently begun living life like a fifty-something. We've got all the hot topics covered, from strength training exercises to ideas for eating healthy
Ready? Let's get started and work towards finding our fifties fit!
1. Screenings and Tests:
Regular health screenings and tests are essential, especially when you've crossed a certain age and live in Maryland. Why? UMD reported that the state of Maryland reported an increase in various respiratory viruses, including RSV and adenovirus.
Since your immunity levels aren't strong at your age, you must get regular checkups. Also, during your yearly physicals, ask your doctor about any additional tests you should get, such as cholesterol and blood sugar.
It can help you detect potential problems early on, so they can be addressed quickly and effectively. You must also consider the following tests:
Bone mineral density tests for osteoporosis
Moreover, if you've worked in the construction trades for years and were exposed to asbestos, you must consider getting a chest X-ray and an asbestos test.
Asbestos fibers are known to cause mesothelioma – terminal cancer. God forbid if you've tested positive, we suggest contacting a Maryland mesothelioma attorney
to discuss legal issues.
2. Cardio is Your Friend:
Cardio exercises are the right way to get your heart rate up and stay in shape. But when you're over fifty, you want to ensure you're not overdoing it. Low-impact cardio activities like walking, running, and cycling are all excellent options.
Swimming is also a great way to get some exercise, as it's low impact and can help your joints stay healthy.
Here's a tip, if you lack motivation, get a dog! They're always ready to go for a walk or explore the outdoors.
3. Strength Train to Your Best:
Strength training is perfect for maintaining muscle mass, improving balance, and building endurance. There are many ways to strength train without going to the gym, like using resistance bands, free weights, and machines.
You can also try bodyweight exercises, like squats, lunges, and planks. These exercises promote core stability.
If you're new to strength training, it's a good idea to consult a professional trainer or physical therapist before starting a program. This way, you can get personalized guidance to ensure your exercises are safe and effective.
4. Include B12 in Your Diet:
Your body's ability to absorb essential vitamins and minerals decreases as you age. So, you must ensure you include all the necessary nutrients in your diet, as it is a crucial nutrient for healthy aging.
It helps to maintain nerve and red blood cell function. It can be found in fortified cereals, fish, eggs, meat, and dairy products.
If you're vegetarian or vegan, you may need to supplement B12
to meet your body's needs. Talk to your doctor about the best options for you.
5. Cut Back on Salt:
Excessive sodium intake can cause high blood pressure, heart disease, and stroke. Calcium loss is another concern. It can weaken the bones and increase the risk of osteoporosis. Cut back on processed foods high in sodium, like canned soups and frozen meals. Choose fresh fruits and vegetables over canned or packaged ones.
And don't forget to drink plenty of water throughout the day. It will help to flush out toxins from your body and keep you hydrated.
If you're looking for other detox options, try adding some detoxifying teas or juices to your diet. Lemon, ginger, and turmeric are all good detoxifying ingredients.
6. Increase Your Calcium and Protein Intake:
Do you often feel tired or sluggish? It is because, with age, your metabolic rate slows down, and you need more energy to keep up with your daily activities.
Here's where essential nutrients like the all-powerful calcium and protein come in. Increasing your calcium and protein intake can help to boost your energy levels, improve muscle tone and promote overall health.
Good sources of calcium include:
Dairy products (yogurt, cheese, and milk)
Leafy greens (such as spinach and kale)
For protein, choose lean meats, eggs, and nuts. Plant-based sources of protein include legumes, tofu, and quinoa.
7. Strengthen Your Mind:
Fitness isn't only limited to physical activity. You can also strengthen your mind
with regular mental exercise. Doing puzzles, playing brain games, and reading are great ways to keep your mental agility sharp.
Meditation is also an excellent way to stay fit and healthy. Scientific studies show that regular meditation can improve cognitive performance, reduce stress, and increase concentration.
If you have trouble meditating, try setting aside a few minutes daily for mindful breathing.
You can also arrange friend meetups for a match of scrabble or chess. Having someone to brainstorm with can help keep your mind sharp and engaged.
8. Don't Take Sleep for Granted:
Gone are the days when you somehow managed with just a few hours of sleep. As you age, your body needs more rest to stay healthy and energetic.
During sleep, your body goes through necessary repair and recovery processes. Skimping on sleep can have severe consequences like fatigue, poor concentration, and even depression.
So, get 7-9 hours of sleep each night.
If you're wondering what will help you doze off faster, here are a few tried-and-true tips:
Avoid heavy meals before bed
Make sure the bedroom is dark and cool
Switch off all screens at least an hour before hitting the sack
Aromatherapy with essential oils like lavender and chamomile can also help you drift off to sleep sooner.
The golden fifties don't have to feel like an episode of the twilight zone. With the fitness tips highlighted in this article, you can stay fit, active, and healthy through your golden years!
Keep up with regular exercise, maintain a balanced diet, and get enough rest. Schedule time for mental workouts and social engagements because staying healthy isn't just about physical activity.
Don't hesitate to talk to your doctor if you ever feel like something is off. Sometimes early detection can make all the difference.
Good luck and stay fit!