Getting older is is simply the cost of living and a privilege that we don’t all get. As a person gets older they might experience fatigue and aches and pains more often than they did in their younger years. So it’s not your imagination! While that may not be what you want to hear, stay with me I’ve been on the World Wide Web and I’ve learned some things that I want to share with you.
Generally, I take pretty good care for myself, but with the passing of multiple family members, I questioned if I was doing enough. Don’t get me wrong, I did ok. I exercised, I switched to a plant-based diet after taking a Vegan Challenge because I experienced fewer arthritis aches and pains. During the Challenge, I discovered I had a gluten intolerance and have switched to gluten-free products. However, where I struggle is exercise! As mentioned in a previous post I tend to experience extreme soreness and am often sidelined for several days. So I feel like I am always starting over. I looked up exercise guidelines for people over 50 on the internet, and here is what I learned.
As we get older we might experience more aches, pains, and fatigue than we did in our younger years. So it’s not our imagination! The weekly exercise recommendations for adults is 150 minutes of exercise per week, ideally in 30-minute sessions. Now…If a 30-minute seems like a lot, not a problem, try two fifteen-minute or three ten-minute sessions a day if you can. The big secret about exercise is that it will meet you where you are and it doesn’t judge it’s just happy you showed up! So do what you can when you can, where you can. If all you can do is five minutes, do that and build on it each time you work out. Please make sure you consult with your doctor. Traction and orthopedic space boots is not a look we are going for. As mentioned in a previous post I’m no longer running. If I had not had a conversation with my doctor during a routine physical I would not know that running wasn’t advisable for me.
So what should we be doing, well a Warm-up is a must! It gets your body ready to move. For me the benefits are two-fold, I get my body ready to move and the warm-up helps me get my head in the game. Even if your work out is short don’t skip your warm-up your body will thank you. Light Cardio and a stretch should do it. I like jumping in my trampoline and a bit of yoga as a warm-up What do you like to do?
After the warm-up what comes next is up to you. A combination of Cardio, Resistance Training, and Flexibility throughout the week is ideal. Cardio is essential for a healthy heart and comes in many forms. As my day of high kicking in lycra and legwarmers are over my cardio is always low impact. You do you! If spinning makes you happy, do
Resistance training helps retain and build muscle mass and bone density. Free weights are a good choice now that were at home if you have the equipment. Pilates is a two for as it builds muscle and increases flexibility and can improve your balance and posture which can help prevent falls and fractures. No matter what you choose, know that as we are over-50 we may need more rest time between workouts. If you need a day or two, take it just make sure you get at least two sessions a week.
Flexibility is often overlooked, I know I’m guilty of skipping of not giving flexibility the time and attention it deserves. Truth time… I feel it when I skip it. It’s a little harder to move, my range of motion is decreased. Flexibility training can be Yoga, Pilates, or a simple stretching routine. You’ll have better posture, and flexibility of course. You will also have an overall better workout so let’s give it the time it deserves
Just remember you don’t have to do everything the same day. Spread out and vary your workouts over the course of the week. Break it down into manageable minutes and do what you can when you can. Make sure you challenge yourself but are working within your current capabilities. Like I said earlier, Exercise is a come as you are party! Exercise doesn’t judge it’s just happy you showed up and hopes to see you again. Let me know what you like to do or are thinking about doing for exercise in the comments.
