Many people find it difficult to get in shape during retirement and within the first few years have gained weight, increasing their risk of future health problems.
But it doesn’t have to be this way. Regular exercise and the proper plan will help you lose weight, improve your health and lower the risk of certain diseases and problems associated with getting older.
In this article, we discuss some of the best ways for older adults to exercise, get in shape, how to strengthen your heart, and more.
Five Best Ways to Get in Shape and Get Fit After 50
Getting in shape doesn’t always require intense, lactic-acid burning workouts. Walking is a great way for older adults to exercise and get fit after 50!
It is easy enough that nearly everyone can do it since you can go as fast or as slow as your abilities allow. No matter your pace, walking will strengthen your heart and bones during this weight-bearing, cardio activity.
Walking is low impact, which means you can walk every day. Walking is also a great social activity. Meet friends and family for regular walking dates to catch up on life and spend quality time together.
For those of you wondering how to get fit after 50, try doing 2-3 slow walking sessions of 30-60 minutes and 1-2 fast walking, 10-15 minute sessions each week for best results.
Weight lifting may seem like something best left to the young, but it is incredibly important for those who want to get fit after 50.
Your muscles naturally deteriorate as you age, becoming weaker and smaller. But weight lifting reverses this process and builds up your muscles and strength. Because of this, it’s one of the best best ways to exercise for older adults.
Older adults who lift weights also become leaner, lose fat and your body becomes more efficient when you have more muscle mass. Weight lifting is a great way to improve your health and can ease the symptoms of arthritis and decrease your risk for osteoporosis.
You do not have to start with heavy weights when you begin lifting; use light dumbbells or resistance bands and increase the intensity as you become stronger.
Want to know how to get in shape after 50 by weightlifting? Start with 2-3 full-body workouts each week and gradually increase weight, repetitions and sets.
For people over 50 who want to get in shape, swimming is a great, versatile workout. For those of you curious how to strengthen your heart, swimming is an awesome way to make your heart stronger, increase lung capacity and burn calories.
Taking a swim actively engages all your muscles, including the core. For those with any type of injury, joint issues or circulation problems, swimming is also ideal. For those after 60 wondering how to get in shape, swimming could be the answer.
If you are not a fan of swimming, then jogging in a lap pool will get your heart rate up with less weight and stress on your joints. You can also join a water aerobics class for a great workout in a fun social environment that offers exercise for older adults. Invite your friends and family to join you or use it as an opportunity to meet new people.
While it may seem like a stereotype, golfing really is a great game for retirees. You get a massive benefit with how it strengthens your heart by walking to each hole (skip the golf cart, please!), as well as working different muscle groups as you swing your club.
Golf is also great for keeping your hand eye coordination in check and for providing mental stimulation.
Plus, it is a wonderful social activity for older adults exercising. You can spend hours talking to friends and family while on the course. And many organizations throw golf tournaments for charity, so you can stay in shape while doing good!
Healthy foods will help you live longer and better. Diets that are full of lean protein, vegetables, fruit and healthy fats, like the Mediterranean Diet, have been shown to protect your brain from decline, as well as keep your body functioning properly.
Drop processed foods and sugary treats. These foods actively harm your body and mind, making you look and feel much older than you actually are. As a part of a healthy diet, be sure to drink plenty of water as well. Avoid sugary drinks and limit those diet drinks!
How to Improve Your Health and Get in Shape During Retirement
The key to a happy retirement is to stay active and eat well. You will improve your health and stay strong enough to travel, play with grandchildren and try new experiences.
This is an exciting time in your life! Make healthy choices so you can get the most out of it. Remember, you are never too old to get fit, healthy and happy!