Staying Fit as You Age?

NO problem! Many difficulties of ageing are linked to an inactive lifestyle. BUT It is never too late to start! If you were physically active before 50 – great, if not – it might be a good time to start. Exercise lowers your risk of developing heart disease, diabetes, and osteoporosis. Moreover, it helps control your weight.

REMEMBER, before you get moving it is better to check in with your doctor! For those who are not used to physical activity it is better to seek a guidance of a professional – book your FREE consultation with us to get you started the right way!

An efficient fitness programme should include the following:

• Cardiovascular exercise:

Lung capacity and heart strength diminish with age. Cardio exercise will strengthen your heart and lungs, burn calories, and metabolise fat as energy. Take on walking, jogging, swimming or even dancing. These exercises work the large muscles in your body, that benefit your cardiovascular system. Aim for a 20 or more minutes sessions – 2 or 3 days a week. Or go for a brisk walk three or four times a week.

• Resistance training:

Lifting weights improves your strength and posture, maintains bone strength, and reduces the risk of lower back injury. But lets not forget that it tones your body. Start with light weight that you can comfortably lift for 8 repetitions, gradually aim to increase the repetitions.

• Core exercise:

This type of exercise strengthens the stomach muscles and lower back, and should be part of your exercise programme, especially for men over 50. Planks are great to strengthen your lower back and stomach muscles, aim to hold the position for a slow count of 20. Relax and repeat exercise for three to six sets.

• Stretching:

Is very important to maintain flexibility and a wide range of motion in joints. It also reduces the risk of injury and muscle soreness! Yoga and Pilates are a great choice as they build you core body strength and increase stability.

 

WOMEN:
Physical activity may help ease some of the symptoms of menopause such as hot flashes, joint pain, and sleep problems.

MEN:
Testosterone levels drop as men get older and hit their 50s and beyond. Excess weight starts pilling up, especially around the belly and chest. This can increase the risk of heart disease, stroke, some cancers and type 2 diabetes.

 

Remember to start your exercise program gently and only increase your workload and intensity as you get fitter and stronger. We cover all of these training areas at Transform PT. In addition, we design our programmes after appropriate Movement screening, health checks and fitness assessments have been performed > Book your free consultation to get yourself moving!

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