Keeping yourself fit and healthy is very important in older age for a healthy lifestyle. If you perform exercise daily for half an hour then it will keep you away from symptoms, make you independent, as well as increases your life. Following fitness tips regularly can make you heal several symptoms such as diabetes, heart disease, arthritis, osteoporosis, and obesity.
According to The Centers for Disease Control and Prevention, 150 minutes of moderate endurance activity per week will help you live a healthy and happy life. You can do several exercises under this period such as cardio, weights or bodyweight exercises. Even eating proper food and the intake of proper calories will make you healthy and fit.
So, today we are here all set to offer you 5 best fitness tips for older men so that they can keep themselves fit and healthy.
First, Have A Meeting With Your General Practitioner
Before doing or performing any kind of exercise at home, make sure you have consulted with your general practitioner to get the best outcomes. Whether you want to do a basic exercise at home or weight lifting, consulting your practitioner will help you to take precaution measurements. And also, you need to go for regular check-ups and this is the basic tip from our side for you to stay fit and healthy.
Consulting a professional practitioner will give you good advantages because they will provide you complete care by testing blood pressure, cholesterol and heart health and waistline.
Strength and Resistance Training Exercise
As per the American Heart Association, if you perform strength training at least twice per week then your muscles give you the ability to perform everyday activities and helps protect your body from injury.
It is the basic exercise that is included in your healthy daily workout. It consists of four types of Strength and resistance training exercises which include endurance, balance, and flexibility. You don’t have to perform all these four types every day but if done will keep you healthy and fit.
Trainer Meghan Kennihan says strength training can “ward off age-related muscle loss, improve mobility, decrease bone loss, and even help combat depression and cognitive decline.” You don’t have to perform professional weight lifting exercises, just do the basic ones and that’s enough.
Benefits of Strength Training
It helps in maintaining muscle tissue
Improves bone health
Controls body fat
Decreases risk of injury
Better cardiovascular health
Controlled blood sugar levels
Be kind to your joints
While doing or performing the exercise. Make sure you be kind to your joints because at 50 plus age your joints will cause trouble for you. You can do several things or exercises to keep your joints fit and healthy.
Chris Clough, a personal trainer in Washington, D.C said, “The positive and regenerative properties of strength training cannot be overstated,”
Make sure you perform exercises daily that will make your knee and joints strong. Especially when we grow older, it is very important to give proper care to our knees because it is a delicate joint. You can perform several things such as Swimming, aerobics classes, yoga, and tai chi that will keep your knee mobility perfect.
Initiate with bodyweight exercises
If you think that lifting weight sense you a little difficult then you can start with bodyweight exercises that will resist your strength and keeps you healthy. Lifting weights is the best way to keep yourself healthy and fit, but initially, if it sounds tough then you can switch to bodyweight for a while. You can perform these exercises Squats, Lunges, Push-ups, Dips, Shoulder presses, Step-ups, Bicycle crunches and a lot more.
No matter at what age you are bodyweight proves to be the most efficient workout. With the help of proper bodyweight exercises, you can gain more strength and power.
Following are the benefits of Bodyweight Exercise:
It increases flexibility
Perfect for better balance
You can do it anywhere
Help you in injury prevention
The perfect workout to gain strength
Combination of cardio and strength training
Burns your fat faster
Warm Up and Extra Recovery Time
At this age, you need to take your warm-up seriously for effective results. You need to give yourself more time to rest according to your workout schedule and also keep short breaks between your workouts. If you are new to exercise then you need to keep it around 25 minutes a day and slowly increase it accordingly.
Give your body enough time to recover from the workout and then shift to the next one. And also you can keep short goals that you need to fulfill. Keeping goals will inspire you to complete that exercise in proper time and help you in keeping yourself fit. Without a set of goals, you can’t achieve anything.
If you can’t perform bodyweight or lifting exercises then various fitness experts support meditative exercises such as yoga and tai chi as one of the best exercises that you can perform to keep fit and healthy. These exercises will provide peace of mind to your body and give you self-satisfaction.
We have provided some effective exercises and tips that you can perform and can achieve your dream of being fit and healthy. You can also perform Yoga, Tai chi, and other meditative exercises that will help you to keep your mind relax. If you are not comfortable with lifting exercises then you can switch to bodyweight exercises for the initial period.
As the popular trainer, Meghan Kennihan said, “The main difference between working out in your twenties versus your sixties is recovery and flexibility,”
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