You’re starting to feel those aches and pains. In your knees. In your back. And you just don’t seem to have the energy you once did.
Time to slow down? No way.
Haven’t made health or fitness a priority until now? You can get healthy, build muscle, and lose weight in your 50’s.
You don’t have to make gigantic, life altering changes. Instead, make small adjustments in your daily routine. Tweak your diet. Little by little, these adjustments will build up into noticeable improvement. Here’s how to do it.
Editor’s Note: This is the next in our series on how to stay healthy throughout every decade of life. You’ll notice that some advice stays the same every decade - like getting enough sleep. But there are specific tips that apply most directly during certain decades. Check out our guides to staying healthy in your 20’s, in your 30’s, and in your 40’s.
Some people start to slow down their physical activity in their 50’s. They complain about aches and pains, using them as excuses to become sedentary.
Want to get healthy? You need to do the opposite. Make daily exercise a priority - even if it’s nothing more than taking a walk each morning. Refuse to become a couch potato.
Resistance training is especially important for men and women in their 50’s and older. That’s because the aging process leads to a reduction in bone density and metabolism. The results are weight gain, brittle bones, and excessive joint pain.
The answer? Resistance training.
Women over 50 should be especially interested in strengthening their bones. Menopause can lead to osteoporosis and significant loss on bone density. Prepare now by making resistance training a part of your routine.
For men, low testosterone becomes a real concern after age 50. Again, weight training is the best way to counter this. Daily wellness supplements - including an omega 3 supplement - can also help.
You don’t need to bulk up or lift massive weights. Even light resistance training will make a noticeable difference.
Combine your efforts in the gym with the best supplements for building muscle. Using whey protein is especially beneficial. It supplies your muscles with the protein they need to recover from workouts and grow strong.
Flexibility is also critical. Work to improve your posture in your 50's. Exercise programs that aid flexibility - like Pilate’s, yoga, and stretching - are best.
Concerned that your knee, hip, or back pain will make fitness impossible? No worries. Find an activity that’s easier on your joints. Cycling, rowing, and swimming are excellent options.
Men are notorious for never wanting to go to the doctor. You may have avoided going during previous decades. But skipping your annual check-up in your 50’s is downright foolish.
Many health problems can be treated successfully or prevented entirely if identified early. Work with your doctor to keep track of your health. That will allow you to make adjustments in your lifestyle or diet to stay in optimal condition.
Don’t forget to train your brain. You don’t have to go back to college. Just make time each day for some cognitive activity.
It can be as easy as playing a game, reading a book, or doing crossword puzzles. This helps reduce the risk of dementia and other mental problems associated with the aging process.