Certain milestones in life often motivate change in lifestyle. Things like turning 50, going on an anniversary trip with your spouse, or even sending your kids off to college.
Whatever your motivation, you may be wondering if things are different than they were the last time you exercised. If you start exercising over 50 and have never been on an exercise program before, don’t worry you are not alone. Even if you were regimented before you had kids, starting a new exercise program may feel like it’s the first time!
As you get older and especially after you turn 40, things feel different than they once did. You may even feel like your car after it hit 100k miles! Suddenly you have dings and dents and even have to go to the repair shop now and then.
But, let’s put that all aside! It’s time for you to get in shape and change some habits to reach those personal goals you have been thinking about.
Now that you are ready to start exercising over 50, here is your warning label. It is not as bad as the cigarette warning, but if you don’t adhere to a few rules you may regret it in the first month of your training program.
5 Rules For Exercising Over 50
1 Take It Slow
Remember the old DSL cable commercial about the Slowskis? Well, it is OK if that’s you for the first month. The reason is because as we get older we need more rest and recovery time. If you go too fast you may be so sore that you may want to use all your sick time in one week!
Depending on whether you have exercised or not before may depend on how fast you kick in your new program.
Tip: Take at least one day off after exercising. After the first week or two you can gauge how much time you need to recover.
2 Don’t Forget To Stretch
When I was younger, I would dive into my exercise routines and head out the door without stretching. It was awesome and never had any setbacks with that routine. Since I passed 40 candles, stretching is now a part of my routine.
Tip: Take a few minutes to stretch after your workout when you are warm or sign up for a Yoga class. Your body will thank you for it later!
3 Cardio Is Good For Heart
Starting a walking routine is great especially to get you on an exercise schedule. Although it is not the secret for weight loss, it is great for heart and mind healthy.
Tip: Start a cardio routine 2 to 3 times per week. Ease into it and slowly increase your pace.
4 Build Strength
Strength training is the number one fat incinerator no matter what age you are! It will also help rebuild the strength we lose as we age and promote a long life of health and activity. It is important to find a strength training program that concentrates on proper form and injury prevention.
5 Rolling, Rolling, Rolling
Exercise will induce some DOMS or delayed onset muscle soreness. Although this is a good thing, you can do something to help it.
Tip: When you go to Walmart, pick up a foam roller and start rolling out your DOMS or lactic acid!
If you start exercising over 50, you may feel overwhelmed. I have trained several clients in their 50’s and 60’s that have made amazing results. And when they started they were in the same boat!
Take it slow and be persistent and you will amaze yourself! Remember, anything is possible if you put your mind (and sweat) to it.
If you have any questions on how to start exercising over 50 (or 60), please contact me or drop a comment below.