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Exercise After 50, More Important to Health Than Ever
By TC Thorn
Exercise programs weren't the "in" thing to if your grew-up during the 40s, 50s, or 60s. We didn't start out our lives by going to "kinder-gym and swim" with our moms like young people do in today's world. Young people, especially girls who enjoyed athletics, were thought to be a little odd. In fact, half of the girls in my gym classes spent a lot of time figuring out how to avoid exercising.
Things are different now. We are smarter. We have not only discovered that sports are great fun, but now know that exercise and health can help us to live longer and better lives than ever before.
We still have to come to terms with aging. We go though life feeling invincible until "bingo," our bodies start to let us down. The hardest concept to come to terms with is that we can't do the same workout activities that we did when we were in our 20s.
It isn't fair, but turning fifty or even sixty is not an excuse to stop exercising. Exercise is more important than ever before. Studies show that regular exercise can thwart a number of factors that go along with aging (stress, balance issues, osteoporosis, heart disease, diabetes and obesity, to name a few).
The October 2006 issue of "O" (the Oprah magazine) has an excellent series of articles on "aging brilliantly". I was particularly interested in the write up by Carol Mithers where she details a decade-by-decade guide to exercise. She also mentions (I like the sounds of this) that if there is a magic potion for staying young, it is exercise!
We won't talk about exercising in your 20s, 30s, or even 40s because if you are reading this, you are already staring "50 something" right in the eye. We aren't fooling around now because we know what exercise can do for us—right? We aren't making excuses like not enough time, not enough energy, not enough interest, because we now know that it is a "use it or lose it" or a "do or die" situation.
You have already noticed that your metabolism has slowed down, you've gained a few extra pounds and you are starting to sag a little (loss of muscle tone is really starting to show). A weight training program and some cardiovascular activity is highly recommended. Joining a gym is the most fun, but home videos and audio tapes may work out best for you. You don't have to jog, take spinning classes, or push yourself to the limit. Listen to your body. You already know that consistency is the most important aspect in any exercise program.
Experts recommend that 50 year olds should strive for 4-6 cardio sessions a week (20-40 minutes each) and a half hour of weight training twice a week (remember not to overdo and remember to stretch afterwards).
What about when you're 60? In your 60s, problems like arthritis, bad knees and hips, and a host of other maladies are starting to contribute to your sense of unease. I am still in denial and I often push myself to the point of pain, but I refuse to give up. I enjoy exercising both in the gym and out-of-doors, and feel that I would be letting myself down if I gave up. So, I choose to believe the experts who say that aches and pains shouldn't be an excuse to give up on exercise. We still need to exercise because if we don't, a decline in strength and fitness are sure to follow, and we aren't ready for a rocking chair yet.
The experts recommend three days a week of challenging (but not exhausting) cardiovascular work in addition to three days a week of weight training (you don't have to bench press 200 lbs. now). It is okay to use lighter weights and you should focus on slower more controlled movements. Add a yoga routine for flexibility and balance and you are good for the day (not to mention that you will feel accomplished and really good about yourself).
We need to push ourselves physically no matter how old we are, but now that we are older and wiser we need to give it a little more thought.
Look for exercises that are fun but easier on the joints (bicycling, swimming, in-line skating, water aerobics, yoga, walking, to name just a few). You will feel a sense of exhilaration, joy and accomplishment.
Join me on Fitness After 50 to explore the world of staying fit and having fun after fifty.
About the Author
TC Thorn writes on health and fitness and is the blogger behind Fitness Gadgets.
Article Source: http://www.simplysearch4it.com/article/41019.html
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