Avoid These 5 Mistakes to Stay Fit and Healthy After 50
Maintaining a high level of physical fitness is a critical part of staying healthy, particularly as one advances in years. However, not every type of exercise has the same beneficial impact on health. Consequently, it makes the most sense to direct one’s energy into the types of movement that promote maximal and effective exercise that leads to independence, good health, and longevity.
By this time, you have likely formed a number of exercise habits that are second nature and part of your regular routine. But on the other hand, not all habits are necessarily healthy or good for you, especially as you glide past the half-century mark. Some may cultivate exercise habits that are actually harmful, either because they are doing exercises that are high-impact and hard on the body, or because they’re fueling a compulsive need to “get it done” at any cost. It might be good to identify these potential problem areas and discuss how to avoid them.
Now is the ideal moment to put an end to these damaging habits for good so that you can start to reap the real, all-encompassing benefits of well-structured exercise programs.
Many studies have demonstrated that well-designed exercise programs, especially resistance training, can counteract and even reverse many of the signs of aging. These are the very things you want to avoid, if not delay, for as long as you can: reduced mobility and balance; an increased risk of falling; loss of bone density; and, of course, loss of muscle mass, alongside a reduction in strength and power. But what if you are engaging in some form of physical activity, and you have these 5 bad workout habits that are counterproductive to your health after 50? Here are those 5 habits and why they are harmful, with some hints as to what you can do instead.
1. Skipping Exercise Altogether
Maintaining good health is not possible without regular exercise, especially as one gets older. Today we know that not all exercises are created equal. Therefore, it is necessary to focus on certain kinds of exercises that will really take you in the right direction and allow your health and longevity to blossom. I trust you have established a decent set of exercise habits. You probably have an exercise regimen that has become part of your everyday life. But not all exercise habits are good for you. In fact, some can be downright harmful, especially as you cross the age threshold of 50. Identifying these bad habits is Job 1 in knowing which operations to call a halt to. Once you have that down, it is equally important to know which beneficial operations to turn to for any equation balanced in your favor.
As was stated above, skipping any kind of movement or physical exercise is the worst thing you can do for your health. When it comes to maintaining your health as you age, doing any kind of exercise is better than doing none at all. And if you think that growing older gives you an excuse to not participate in physical activities, think again. The truth is, the older you get, the more you need to engage in some form of exercise if you want to maintain a healthy and strong body. So, if you’re nearing 50 or are already beyond that age, by all means, abandon the bad habit of sitting still and invest in some kind of movement. Whether it’s taking short walks, climbing up and down the stairs, or even using cardio machines, these forms of exercise will serve you well.
2. Skipping Mobility Training
You might think that you’re working out regularly and still might not be doing mobility work. You could really be at risk here, especially as you get older. You’re supposed to start that habit now so that you don’t end up with achy joints at 50. Mobility work is integral to any workout routine but is tragically overlooked. Now, sore muscles and tight muscles are not the same thing. When muscle tissue is sore, that’s an indication of healing (thanks to exercise-induced micro-tears), but tight muscles can spell trouble and can lead to soreness. Mobility work reduces muscle tightness and increases the range of motion in joints. Plus, it can feel very good and is a nice complement to the weight training you’re doing.
3. Only Walking on Stable Surfaces
Apparently, mobility and weight training are best when done in conjunction with something as simple and effective as walking. While walking on paved surfaces alone is desirable, you can be missing out on a good number of the more serious benefits of walking on surfaces that are uneven. You might also be risking aggravating your joints when you only keep walking on surfaces that are flat. On the other hand, doing your walking on irregular surfaces can improve your ankle strength and help with your balance as well. Walking on rocky terrain, varying trails, sand and any other uneven surface actually reduces the impact on your joints.
4. Focusing Only on Isolation Movements
It is easy to start a weight lifting program, but you have to make sure that you are executing the movements correctly. More often than not, the focus has been placed too much on isolation exercises like leg extensions, triceps extensions, biceps curls, and all the other popular routines at the gym. Of course, these weight exercises have its undeniable place in weight training. However, you have to be able to focus on compound movements that make use of various muscle groups and multiple joints as well. Make sure that you include weighted movements like versions of the dead lift or squats that load your spine vertically. You will notice that you will benefit greatly from improvements in your muscles, bone health, and overall performance with the passing of time. (If you have any back issues I would stay away or take caution in doing dead lifts. If you do do them be sure to start with light weight.)
4. Skip the Weight Room Altogether
If you are one of those who have been intimated by weight training, know that you are not the only one. Despite this, however, it is a must to point out how very important it is to include weight lifting in your fitness program in order to slow down or even reverse the process of aging. For those who are 50 years old and beyond, weight lifting that is challenging can be done with a lower number of repetitions. You will know when you are doing it right because the weights feel heavy in relation to your current strength. Performing sets of repetitions that range from 6 to 12 is recommended.
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