Fifty, Fit , Slim and Thriving.

Well seems I have crossed the threshold marinated in life's experiences - from youth, love and heartbreaks, travel and moving to other cities and countries, having a child and now find myself  facing - hot flashes, joint pain, anxiety, depression and sleep problems, out of work, grandkids and wondering whether to move to the beach while sitting at the clinic for more lab tests! 

Too many people are searching for a magic pill in this society that reverses youth above all else. It's sad that we have not found the way to honor the aging process and the wisdom and experience it brings.  The best advice I can give, that I myself adhere to is, making fitness a non-negotiable priority. “Like eating, breathing and sleeping.” Secondly,  it’s important to workout smarter as we get older. 

 

But being 50 is not the end for me being fit and energetic - same goes for any woman out there. Although it may take some patience, you can be slim, sleek and foxy into your mature years.   After the age of 50, you lose muscle mass at the rate of about half a pound per year — especially if you don't exercise to retain it. You are also susceptible to bone weakening, often caused by osteoporosis. Strength training and weight-bearing cardiovascular exercise, such as walking, jogging or hiking, can help you maintain bone density and prevent frailty. Exercise also helps reduce your risks for heart disease, and diabetes, helps control weight and even melts belly fat. 

 

But before you dive right in and take on the gym or a program. Assess your current level of fitness by looking at the level of activity that you do now; then increase the intensity, frequency and length of your workouts gradually over time. And before taking on any exercise program check with your doctor. 

 

 

 

Cardio

Walking is a good exercise for anyone at any age. Cardiovascular exercise keeps your heart healthy by lowering blood pressure and cholesterol, helps prevent diabetes and weight gain, and improves your quality of life through increased stamina and endurance. Equipment like the treadmill, stationary cycle, elliptical, stair machine or any other activity that actively elevates your heart rate such as dancing, hiking, or heavy housework and need not be intimidating.  When you find the courage to climb aboard aim for an intensity that increases breathing and feels challenging, but you're still able to talk or have a conversation, or about 65 to 75 percent of your maximum heart rate. If you are accustomed to exercise, challenge yourself with shorter bouts at 75 to 90 percent max heart rate.

 

 

Strength Training

It is imperative to incorporate resistance exercises into your weekly routine to prevent muscle loss and keep your strength up. Incorporate exercises that utilize all the major muscle groups of your body, which include chest, back, shoulders, biceps, triceps, quadriceps, glutes, hamstrings and abs. Choose a weight that will fatigue your muscles in about 10 to 12 repetitions in two to three sets.

 

                                            

Core

Training your core will help maintain your posture and balance, as well as keep your midsection tight and toned.  If you cant get to the gym, buy yourself a stability ball.

 

 

 

 

 

Every little bit of movement counts, so move, if even it's just a little. If you're too busy for a regular workout, look for opportunities to be in motion. It is never too late to start an exercise plan. You will see benefits at any age and improve your health and quality of life.