Just because you’ve crossed the half-century mark doesn’t mean you can’t stay fit. Fitness becomes more complicated as we get older for a variety of reasons: we’re more prone to injury, our bodies feel different, our goals are different, and many people think they’re too out of shape to dig their way out of the hole.
Many people reduce their physical activity, or avoid certain activities altogether, as they age, out of fear of aggravating old injuries or causing new ones. That’s ironic, since staying physically active is crucial for maintaining health and mobility as we get older. Instead of sticking your tennis racket in the closet or cancelling your gym membership, change your approach to physical activity rather than avoiding it. The routine you built in your 20s or 30s probably doesn’t make sense anymore — here are eight tips to help you stay in shape safely after 50.
1. Improve your balance
Balance declines as we age, which can lead to falls and injuries. If you don’t make a conscious effort to improve it, it will keep declining, and things you used to do easily will become dangerous. Fight the decline with simple exercises: practice standing on one leg, walking on your tiptoes, or holding one leg to the side during everyday activities like brushing your teeth.
2. Always warm up and stretch
Warming up and stretching remain key to avoiding soreness and injury. A good warm-up loosens your joints, minimizing stress on joints and tendons, and eases your cardiovascular system into higher-intensity movement. Stretching afterward boosts flexibility, which reduces your risk of muscle injury and improves posture and balance.
3. Maintain a healthy diet
Food is the fuel that enables your body to accomplish everything you do. Leafy greens, berries, whole grains, and fish support heart health. Foods with Omega-3 fatty acids, along with garlic, ginger, and turmeric, help combat the inflammation that contributes to joint pain. Build your diet around whole, natural foods and limit processed food.
4. Strengthen your core
A strong core is a good fitness goal at any age, but especially after 50. Chronic back and neck pain are more common as we get older, and a strong core promotes the good posture that often relieves it. A strong core also improves balance, making activities like weight-lifting, yoga, and pilates much safer.
5. Just get moving
The single biggest factor is consistency. Find activities you actually enjoy, so movement becomes a habit rather than a chore you’re constantly talking yourself into.