Did you know 4 out of 5 of the most costly age-related diseases to treat can be prevented by exercising constantly all through your life? This is according to a report by the Center for Disease Control. The benefits of staying fit even in your later years are numerous. It, therefore, comes as no surprise that 44% of seniors aged above 75 are physically active and even more are jumping on the bandwagon as reported by the U.S Department of Health and Human Services.
Nevertheless, as you age, your bones become more fragile, your stability decreases and you are more prone to injury. It is for this reason that adjusting your fitness regime to accommodate your age and the bodily changes that come with the territory is important. Most people opt to stop exercising altogether when they age so as to avoid injuries. This is however wrong and dangerous because aside from diet, sleep and exercise are key factors in helping you stay fit and live to see your golden years. Being cautionary is important no doubt but you can exercise in your later years by simply adjusting the exercises you do and for how long. Below is a guide on how you can tweak your workout plan as you age.
Exercising In Your 30s and 40s
During this age, your athletic performance slightly suffers. This is because type II muscles which are essential for generating speed and high force diminish. Sex hormone levels also decrease. Decreased estrogen and testosterone levels alongside an increase in cortisol levels promote the buildup of visceral fat. Cardiovascular training is therefore ideal for those in this age bracket and so are stretching and relaxation exercises, and resistance training. Safe and effective exercises for people in their 30s and 40s include yoga, squats, pushups, Y to T raises, jogging, lunges, presses, and aerobics. Work out sessions should be conducted 2 or 3 days a week for as long as 3 hours but in intervals.
Exercising in Your 50s
Most signs of aging start kicking in at 50. These include low bone density, lose muscle mass, decreased metabolic rates, general weakness and slouching. Exercises done by people in this age bracket should be of medium intensity such as dancing, swimming, jogging, walking, and pilates. Weight training for about 30 minutes two days a week also comes highly recommended by The American College of Sports Medicine. This is because it has been scientifically proven to not only slow down but also reverse aging signs. Aerobics have also proven helpful in toning the loose muscle mass, increasing bone density, lowering cholesterol levels and blood pressure, and strengthening both the heart and lungs. It should, however, be done for a maximum of 30 minutes, 3-5 days a week.
Exercising After Retirement
The average retirement age in the U.S. that comes with pension benefits is between 62-66 years according to Social Security. While your retirement budget may not be able to cover the high gym fees which cost $696 annually and go up to $24,000 in high-end luxurious gyms, it is very possible to stay fit solely on your retirement benefits. All you have got to do is eat and exercise on a budget. Exercises done in your 60s should require moderate to mild exertion and be done 2 or 3 times weekly for a maximum of 30 minutes. Once you turn 70, the duration of your workout session should depend on how your body feels. This is because people in this age bracket have dry ligaments and tendons and very frail bones and overexercising could lead to serious injuries and even death. Ideal exercises should be able to improve posture, increase flexibility, promote athletic performance and reduce tension. These include lifting weights, water exercises, Zumba, yoga, leg lifts, and arm raises.
As you age, your body gets weaker, your bones frail and your strength diminishes. Your odds of getting injured increase and torn muscles also take longer to heal. This should however not deter you from working out in later years as the consequences can be dire. Instead, learn what exercises are right for your age and spread your sessions throughout the week so as to give your body time to recuperate. It is also crucial to learn to differentiate between good and bad exercise pain so as to avoid injuring yourself.
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