Sep 21 2012.
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Exercise can help reduce the effects of aging on your body. These tips will help you anticipate your body’s changes and adjust your workout and diet plans to suit each decade of your life.
| Your Body |
| During your 50’s your body naturally loses more muscle mass, flexibility and mobility, but you can train to strengthen your body, gain muscle and improve flexibility. |
| Metabolism Level Reduces by 2% each year |
| Muscle Mass After 50, you lose 10% each decade (so try to lift some weights!) |
| HGH & Testosterone Levels Low (only 40% of 20yr old male’s HGH level) |
| Flexibility Level Low |
| Your Workouts |
| Try to spend an hour exercising just 3 times a week. Split your workouts evenly between strength, cardio and flexibility work (20mins each). |
| Strength & Resistance Training: Try using free weights instead of machines and make sure you are performing each exercise using the correct technique. Seek the assistance of a personal trainer for additional support. |
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Cardio: Aerobic activities such as swimming, golf, and/or going for walks with your family will put less stress on your joints.
Aim for 2-3 30min cardio sessions/week to help boost your metabolism.
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| Stretching & Flexibility: Do plenty of warm-up and cool–down exercises and stretches to maintain flexibility , with more balance moves to straighten your posture and to strengthen your core, ankles & feet |
| Your Diet |
| Improve your levels of energy, vitality and reduce the risk of gaining weight by eating low fat, small, regular well-balanced meals. Reducing your alcohol and rich food intake will also help. Consider taking supplements such as multivitamins and omega 3 oils to ensure your system is well nourished. |
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