As you age, your body goes through a certain amount of change. The activities that you could easily perform in your 20s now demand a little bit of caution.
Does that mean you are supposed to spend the golden years of your life in pain because you are not in good shape? No. With exercise, you can solve most of these problems. It’s sort of an anti-aging treatment.
The question is which exercises to perform because you cannot pick just any. When you are in your 40s or beyond, you have limited options. When my husband Luke and I joined the gym in our 50s, we were in terrible shape. I had a severe back problem. Therefore, we had to hire a personal trainer for assistance. Our trainer used to say the exercises machines in the gym are like Cox bundle deals.
Each has its own perks. But we can only pick the one that meets our needs or the ones that are safe to perform. Therefore, keep in mind your options are limited. Don’t worry, here is a bunch of safe yet effective exercises to perform in your 40s, 50s, and 60s and beyond:
Exercises in Your 40s
The 40s is officially the middle age. You spend most of your time at your desk job. You go through hormonal changes and you start losing muscle mass. But this is totally normal. As your muscles drop, so does your metabolism rate. Chances are you will start complaining about a bad lower back.
Your body will undergo changes in fat distribution as well. Your organs will now bear the additional weight. This is why it’s the age where people are at more risk of developing heart diseases and diabetes.
These are the list of exercises that are safe to perform:
- Squats are one of the best exercises to perform at this age. Why? It affects the large muscles of your legs (calves, quads, and hamstrings) and we all know squats improve muscle gain and burn fat. You will also see improvement in your balance and mobility.
- You also need to do cardio 45 minutes a day 5 days a week. It could be running on a treadmill, dancing, brisk walking, riding a bike or jumping rope. Any exercise that can make your heart pump will do the work.
Exercises in Your 50s
When you reach your 50s, you start losing muscle tone. Your shoulders start to hunch forward as well. Another thing that you will experience is the fatigue and soreness you experience after a workout becomes more than occasional.
Some days can be painful than others. Therefore, you will have to change your exercise routine a little bit. But hey, don’t let it make you give up on exercises altogether.
These are the exercises you can perform on alternative days:
- You need 4 to 6 sessions of cardio once a week. Each session can be of 20 minutes.
- Keep on doing squats. Half an hour twice is a week is good enough.
- To work on your balance, perform tai chi, yoga or dance
- It’s important that you stretch out after workout for keeping your muscles from tightening up
Exercises in Your 60s and Beyond
Even when you reach your 60s, you shouldn’t give up on exercising. Why? Because your goal is to prevent diseases such as frailty, heart problems, falling, and diabetes. With regular exercise, you will also be able to maintain balance and strength.
To carry on weight training, it’s best to work with a professional trainer. Since your bones and tendons are more fragile than ever, if you are not careful, you could injure yourself. Low impact exercises such as water aerobics, Zumba, etc. are best. They don’t add strain yet they keep the blood flowing. Here are the exercises that you can perform:
- You will need cardio exercises for at least 3 days a week. Instead of running on a treadmill, ride a stationary bike.
- Perform tai chi and resistance bands for working on your balance
- Maintain the flexibility of your body by stretching. This must be done after the workout though.
What More can You Do?
Keep in mind exercise at every age is beneficial. It helps you remain flexible, maintain your balance and work on your strength. You will be able to stay independent past the age of 70 as well.
Apart from keeping yourself physically fit, it will also help you retain your memories. As you stay strong, it will increase the chances of surviving if you fall. In case you are not able to physically balance yourself, failing can lead to injuries such as hip fracture and you could lose the ability to walk independently for good.
If you want to live an active lifestyle, you need to start exercising. It doesn’t have to be intense. You can start slow and yet keep yourself flexible, stable, and well-maintained.