Getting older does not mean being glued on a rocking chair and observing all the young ones pass you by. Smart eating, regular exercise and some lifestyle changes can help you stay fit and healthy irrespective of your age. All that is needed is a strong drive to enhance the quality of your life.
Making a commitment to health does not necessarily have to be tedious task. Remember that small steps taken every day can make a big difference over a period of time – and there is no more appropriate time to start-off than NOW!
Warming Up and Cooling Down
As we get older, it takes more time for our bodies to warm up before exercise. Based on your level of fitness, a brisk walk or a lenient jog will increase your heart rate and get your muscles warm before you start exercising.Once you are done with exercising, in order to cool down, gently stretch the muscles that you have used. This will help in reducingsoreness of muscles after exercising.
Walking is a great exercise for people of all ages. Studies show that brisk walking for 45 minutes at least three times a week offers tremendous health benefits.Check with your doctor about how long you can walk each day and get going! Just make sure you wear the correct shoes and clothing.
Yoga is an excellent way to stay active and lower stress levels. Not only safe for people over the age of 50, but yoga is also quite effective in keeping the mind and body in good health.It helps in increasing flexibility, lowering blood pressure, reducing chronic pain and provides anxiety relief.
Weight training exercises for women over 50 should be three times a week and for only about 20 minutes. Start slow to ensure you do not get injured. Also, remember to keep the level of the weights to the least possible.3
Find Yourself a Fitness Partner
Find a fitness friend and meet him/her up for a brisk walk in the park or a bike ride to the coffee shop. This will help you stay focused and keep you on target. Chalk out a schedule with your fitness buddy and abide by it.
Abandon the Cigarettes
A new study has revealed that quitting smoking after age 50 can still reduce heart attack risk by 40% after five years! So if you are over 50 and have tried quitting smoking but failed, this study may trigger hope and motivation to finally ditch this addiction for good.Smoking damages your heart and overall health. Quitting smoking is the most meaningful thing you can do for your health.
Watch What You Eat
Your diet at 50 should look a bit different from your earlier diet.In order to remain healthy, you must opt for a low-fat diet with no more than 30 percent of your calories coming from fat. Make small changes in your diet to reduce the fat, like choosing skimmed milk or using healthy oil in moderation (like olive oil) for cooking.Keep a check on your cholesterol levels ensuring that it is below 200.Cut back on iron supplements. Iron can be dangerous because it accumulates in the heart and causes heart diseases. Always carry healthy snacks like a fruit, baby carrots or walnuts to avoid munching on something less healthy. 6
Being overweight puts you at risk for chronic illnesses, such as heart problems, diabetes and cancer. It can also put pressure on your joints and cause back pain or even arthritis. Include more physical activity into your day and make healthier eating choices to lose weight.
Find Reasons to Stay Active
Going for a 30 minute walk in the morning and then being a couch potato for the rest of the day will not really help you in staying fit. Living a healthy, active lifestyle means being active even when you are not really working out. Remember that every little bit of movement counts, so even if you are too busy for a regular workout, look for excuses to be in motion. Take the stairs rather than the elevator, adopt a dog and take it for walks every day, park at the far end of a parking lot to increase your walking time or enroll yourself in a sport, game or activity that you enjoy.
Monitor Your Blood Pressure
High blood pressure is the main cause of stroke, as well as other problems like heart disease and kidney damage. If your blood pressure is higher than the ideal, you need to administer this either with lifestyle changes or medications. Make use of the self-checksat health clubs and pharmacies. If you get high readings consistently, it’s time to visit the doctor.
Regular Appointments with Your Doctor
Having regular health check-ups is an important way to prevent diseases.Ask for the health screenings appropriate for your age and health history. If you have a medical condition, proper screening will help you detect it on time, thereby increasing the possibility of a successful treatment.
The above information’s are display how to stay fit even at old age. Read on as we share with you our top 11 health, fitness, diet and lifestyle tips which help you to stay fit and fabulous like Demi Moore even at the age of 50.