Over 50 Fitness: Reinventing Your Workout

You is probably not aware of the physical changes that might make your old workouts dangerous. Try the following tips to make exercise easier.

What is different?

Age-related physical changes usually are not all the time obvious. “As we age, we lose muscle mass and strength, and muscles become less flexible and less hydrated,” says Dr. Safran-Norton. Arthritis weakens the joints. And vision changes, nerve disease, joint pain, or inner ear problems can throw off your balance.

Meanwhile, underlying conditions that change into more common with age, equivalent to hypertension or heart disease, can put you in danger for serious health consequences should you suddenly start exercising as you switch 20. It was a yr.

Growing risks

Jumping back into exercise without accounting for physical changes sets you up for injury. “Lifting too much weight or taking an exercise class that's too strenuous often causes problems, and it's usually a muscle tear or strain,” says Dr. Safran-Norton. .

Other risks include

• Rotator cuff tears, together with bone spurs from arthritic shoulders that may rub on the tendon

• Falls resulting from poor balance, and broken bones from falls

• Heart attack or stroke from vigorous exercise, especially if you’ve got undiagnosed hypertension or heart problems.

You may fail to acknowledge the symptoms of heart disease should you are taking medications that mask them, equivalent to beta blockers. If you're taking a beta blocker and beginning to exercise again, you’ll be able to't depend on heart rate to find out overexertion. If you experience any symptoms which will indicate heart disease, you must stop exercising immediately.

Movement of the month Seated hamstrings Stretching Photo by Michael Carr Sit upright near the front of the chair together with your feet flat on the ground. Extend your right leg straight out in front of you together with your right heel on the ground and your toes toward the ceiling. Bend forward out of your hips, placing your hands in your left thigh for support. Keep your back straight. Hold for 10-30 seconds. Return to starting position. Repeat together with your left leg.

A brand new normal

Before starting any style of exercise program after sitting, be absolutely clear together with your doctor, especially if you’ve got heart disease, risk aspects for heart disease, or lung problems. Ask if you have to monitor your heart rate during exercise.

Once you’ve got the green light, take into consideration what form of exercise routine you enjoy, equivalent to taking a tai chi or yoga class, hitting the gym or exercising at home, or taking a brisk day by day walk. Make it something you desire to do, so that you follow this system.

Think about your current abilities as you think about your options. Dr. Safran Norton says.

Then, ease into exercise. “Start with low-intensity exercise for 20 or 30 minutes. Increase the intensity and duration over time,” suggests Dr. Safran-Norton. “The same goes for working out with weights. Try a light resistance at first, and then gradually increase it.”

More sensible exercise

To prevent injury, warm up your muscles before exercising, especially should you're out of practice. Dr. Safran-Norton recommends five minutes of brisk walking or time on an elliptical machine to get the blood flowing to the muscles to make them flexible. You should stretch afterwards, and repeat the entire process two or 3 times every week.

Don't feel self-conscious should you're not the fittest person within the room, if you have to modify a selected exercise, or if you have to take breaks. As you become older now, be smart about your fitness too.

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