Exercising and Thriving After 50

Just because you’re over 50 doesn’t have to mean your healthiest days are behind you. With effort and determination, you can get in the best physical and mental shape of your life. These tips can help.

1. Reset your exercise regimen. You’ve always been an enthusiastic runner, but now may be the time to try aerobic exercises that are easier on the joints, such as swimming and biking. Strength training will reduce joint pain and help counteract the muscle loss due to decreased testosterone. In addition, try yoga or pilates. Stretching increases flexibility and range of motion.
2. Get preventive. The risk for various health conditions rises with age, including prostate cancer, lung cancer, colon cancer, hypertension and diabetes. Stay up-to-date with recommended health screenings to help catch concerns early. The AARP reports hypertension, high cholesterol, diabetes, arthritis, osteoporosis, cancer and anxiety/depression become more common as we age.
3. Eat heart-healthy. You’ve evolved over the decades, so why shouldn’t your taste buds? Instead of beef and pork, explore leaner protein sources, such as turkey and fish. Discover a new world of flavors by seasoning food with herbs and spices rather than salt. The Journal of Nutrition reports people with consistent, healthy diets have a lower risk of heart disease, diabetes and stroke.
4. Flex your cognitive muscles, too. The brain controls how you think, learn, remember, move, balance, feel emotions and respond to touch. Keep your mind sharp by volunteering, playing music, attending the theater, learning a new hobby, taking or teaching a class, reading and playing games. The CDC claims up to 40% of dementia cases can be prevented or delayed.
5. Slip into a sleep groove. Getting at least seven hours of sleep a night is vital for good health, but falling and staying asleep becomes more complicated with age. Help your body avoid daytime napping, banishing electronics from the bedroom and keep a consistent wake/sleep schedule.
6. Testosterone levels fluctuate throughout the day, typically peaking in the morning and bottoming out in the afternoon or evening. Exercising near the end of the day may provide a slight testosterone boost.
7. Staying social is a vital component of a fit, happy life after age 50. Maintaining strong connections with friends and family helps prevent depression and can be crucial to achieving health goals. Several studies have found close social bonds reduce stress, lower heart disease risk and help you live longer.

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