“And in the end, it’s not the years in your life that count; it’s the life in your years.” - Abraham Lincoln
You’ve reached a point in your life where you realise that you are not in the shape that you’d like to be. You’re out of shape, often tired, if not stressed, and you’re in your 50s to boot. It’s definitely not too late to get moving again. In fact, it’s essential and may be life-changing! Do start by consulting your doctor (GP). He or she will advise you on the benefits of physical activity and provide good advice in terms of gentle exercise for over 50s, which is the focus of this article.
We will be having a look at light workouts for flexibility, cardio, strength training and balance. Whether you’re doing martial arts, gymnastics or hiking, your work-outs should begin and end in much the same way.
Step 1: Warm Up Your Body
Since you’ll be getting your body moving again, in a way that has maybe not been demanded for a long time, you need to prepare it for what is to come by warming it up. This is essential, no matter what physical shape you’re in. Since you are much older, your joints, muscles and ligaments are much stiffer than when you were in your 30s. So, to prevent injury and discomfort, ensure that you warm up adequately.
Even if the exercise session is only going to be light, warm up properly and focus attention on the body parts that are going to be doing most of the work.
Here is a 10-minute warm up routine that can easily be done at home. If there is a need for it, contact a coach or personal trainer to assist you with it.
- Standing with your feet spread to shoulder-width. Lift one leg, and with your hands on your hips, rotate one foot at the ankle. Repeat with the other foot.
- Then, with your hands on your knees and your back kept straight, flex and extend your legs. Do this ten times.
- With your hands on your hips, push your pelvis first forward and then backwards. Repeat ten times to warm up these joints. Do 5 rotations of the pelvis in one direction and then 5 in the other.
- With your hands on your shoulders, rotate your shoulder joints 5 times backwards and 5 times forwards.
- Place your hands on your hips and rotate your head to the left and then to the right. Then, move the head downwards and upwards. To do this properly, go through this warm up slowly. Don’t rush it!
- In a standing position, with your legs apart, slide your right arm down the side of your right leg until you touch your knee. Now repeat this on the other side.
Before you dive in to any workout session, make sure that you have warmed up every part of your body.
Step 2: The Set of Exercises
The sport or activity, that you engage in, will depend on your fitness level and, no matter what, warm up properly!
For seniors, activities that include cardio, flexibility, balance and strength training are recommended.
Strength Training
An important part of staying toned and keeping healthy and fit is strength training. If, however, you have not been exposed to this type of activity before, it is a great idea to get assistance from a trainer or coach, if you don’t attend a class. A personal trainer will design sessions specifically for you. You can hook up with a personal trainer via the Superprof website.
Exercises for Flexibility
As you age, you are inclined to stiffen up. Workouts for flexibility are, thus, vitally important!
The benefits of physical activity will also help to will minimise the impact of arthritis. Pain will be minimised and you will enjoy a range of motion, which would otherwise have been compromised because of inactivity.
Shoulders: With your feet shoulder-width apart, stretch your back. Incline your head slightly and draw your jaw back a little. Keep looking straight ahead. Raise your arms to shoulder-height and keep your palms facing the floor. While you breathe in, push your chest out and pull your arms backwards without raising your shoulders. Take a few deep breaths while you hold this position for about 15 seconds. Repeat three times.
Knees: Lie on your back on an exercise mat, with your arms by your side and your knees bent. Grip one leg with both hands and pull it upwards. With your back on the mat, stay in this position for 20 seconds, while you take deep breaths. To benefit more from this particular stretch, point your toes down and towards you. Repeat this stretch with the other leg.
Back: Set two chairs, slightly apart, facing one another. Sit on the one chair and open your legs. Bend forwards and rest your forearms on the opposite chair, while keeping your back straight. Breathe in deeply and, as you exhale, push the opposite chair away from you. This should stretch you back out beautifully. Your arms should be extended in front of you. Remain in this position for about 20 seconds.
Cardio
Cardio, just like strength training, should be done under supervision, especially if you have any health conditions that you’re concerned about. The benefits of cardio include improved endurance and a reduced risk of cardio-vascular disease.
Cardio is exercise that increases the rate at which your heart works (thanks to the Cambridge English Dictionary), and can include:
- Jumping jacks
- Jogging on the spot
- Knee raises
- Side steps
- Lunges
- Jumping on the spot
- Jumping from leg to leg
- Butt kicks/ heel-to-butt
- Knee raises
Exercises for Balance
Falls and certain injuries are common once you’ve passed the half century mark and, so, to avoid these, it’s important to improve your balance. Be sure to take it easy at the start and get professional advice, if necessary. Start off with exercises that allow you to utilise a chair or a wall as a means of support. Try:
- Standing on tip-toe
- Standing on one leg
- Moving from a tip-toe position onto your heels and back
- Walking (like a model) in a straight line – one foot in front of the other.
Step 3: Stretching and Cooling Down
After a session of exercise, particularly cardio and strength training, it’s important that you cool down and stretch. Five to ten minutes of these will help to minimise soreness and tightness in the muscles
- While sitting on a chair, stretch one leg out in front of you, pointing your toes heavenward. Breathe in and slide your hand towards the foot of that leg. Hold this position for several seconds and, then, repeat with the other leg.
- Lie on your back on an exercise mat. Bend your legs. Grab one leg at the knee and pull it towards your chest. Take a deep breath as you hold the knee for a few seconds. Release and repeat this manoeuvre with the other leg.
- Lie on your back and bend your right leg. Place your hand under your left thigh and bend your left leg. Place your right hand under your left heel and position your left foot close on your right leg, close to the knee. For added stretch, grab your right knee and pull your right leg towards you. Remain in this position for a few seconds before you change legs.
- To stretch the intercostal muscles, engage the gate pose. Kneeling, stretch out your right leg to the side, with your kneecap facing up and the sole on the ground. Extend your arms to the sides. Bend your upper body to the right, so that your right arm rests on your extended leg. Hold the left arm overhead, so that you feel the stretch in the left ribs. Hold this position for 15 to 30 seconds. Repeat on the opposite side.
Stop any exercise of stretch if you start to experience any sharp pain. While some pain can be expected, when starting out a new exercise routine, severe discomfort isn’t the norm and should be reported to your GP immediately.
You should now know what gentle exercise for over 50s is all about and that it is possible to continue exercising for many years to come.
If your budget is really tight, group sessions are of course a great option. You will have similarly-motivated people around you to keep you enthusiastic and turning up for every session. Who knows, this may lead to great new friendships and an expanded social life.
On the other hand, if budget is not too much of a concern, it may now be a good idea to find a coach to guide you along the way!
A personal trainer or fitness instructor can help you keep up a custom-designed fitness routine. Superprof has plenty of these professionals listed on their website, so start your search today. Carefully consider the type of routine you would like to follow and search out a coach who would best suit your needs, budget and availability.
While some folks consider this an expensive option, you will have your coach’s undivided attention and his or her guidance will be invaluable in terms of a gradual increase in the intensity of your exercise regime, along with the correct set of exercises chosen for your particular set of health concerns, your age and your general physical condition. Considering all of these benefits, it may end up being the most cost-effective option.
To crown it all, most Superprof coaches offer the first session free of charge, so, why not give a couple of them a spin before you decide who’s the right one for you!
Let’s go: And one, two, three, …
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