Are you worried about how you’re going to maintain your fitness levels as you get older? Whilst it’s true that you may not be able to do everything that you could in your younger years, there’s no reason why you can’t stay fit and healthy whatever your age.
Whether you are heading into your 50s, 60s, 70s or even beyond, read on to find out exactly how you can stay in shape for many more years to come.
Why is staying fit as you age so important?
There are many benefits, both physical and mental, to staying fit as you age including:
- To keep your muscles strong
- To help maintain a healthy heart
- To maintain a healthy weight
- To reduce your risk of falls
- To prevent diabetes
- To improve your mental health
- To maintain good cognitive function
Staying fit and healthy can also let you maintain your independence, meaning you can stay in your home for longer without the need for assistance. However, if you do require a residential care home, Vale View Heights in Sidmouth is one of the best in the area, offering a wide range of care services including respite care, personal care, and dementia care.
How can I stay fit as I age?
As briefly mentioned above, you can maintain good physical fitness as you age, but you may need to adjust your exercise regime as the years go by.
As you get older, your energy and endurance levels start to wane which means that you may not be able to do the same high intensity training that you once did. If this is the case for you, then walking is the ideal exercise. Less intensive than running, just thirty minutes of brisk walking each day can help to prevent disease and help you to maintain a healthy weight.
Osteoporosis is also common in older adults, affecting around 22 million women and 5.5 million men aged between 50–84 years of age. Muscle-building activities such as stair-climbing, using cross-training machines and moderate resistance weightlifting are all great for helping to reduce the natural rate of bone loss.
Nutrition plays a key role in keeping fit as you age, as your body needs energy to perform at its best. Opt for omega-3 rich foods such as oily fish, olive oil, and plenty of fresh fruit and vegetables.
What are the best exercises for each age range?
40s:
- Strength-training exercises
- Moderate intensity cardio
- Hiking
50s:
- Resistance-training exercises
- Regular walking or power walking
- Sports such as tennis and badminton
60s:
- Low to medium intensity cardio
- Pilates or yoga
- Bodyweight exercises such as sit-ups and push-ups
- Stretching exercises
- Swimming
70s:
- Bodyweight training with a fitness trainer
- Balance exercises
- Low-impact cardio
- Regular walks or low-intensity hikes
80s:
- Resistance training
- Regular walking
- Balance exercises
Of course, you should always listen to your body and adjust your fitness regime accordingly. Only you know what you can safely do, so make sure you don’t push yourself too hard or you risk a serious injury.