Exercise over 50

Do I really think that exercise over 50 should be any different from exercise in general? You bet I do.

I am stunned to see people over 50 in the gym who have no clue about basics when it comes to exercise over 50. Why do I stress on the age? Because chances are that over 50 one can have some age related changes that affect the cardiovascular system (high blood pressure or even borderline pressure, various conditions, arthritis, chronic pain, etc.).

Sometimes people are not even aware of some of these conditions or they take medications that prevent them from doing strenuous exercise.

Even if you are in great shape, have no conditions and take no medications, you still need to follow the steps I have outlined for exercise over 50.

1. Warm up first! Start as small and slow as possible to avoid injuries.

A colleague of mine who never exercised decided to catch up with another colleague that spends hours in the gym every day. You can imagine the result- the first colleague couldn’t walk for days and had to take anti-inflammatory medication for 2 weeks.

So, please take it easy- no heroic catch up goals. You can’t become Bruce Lee in 2 weeks. It takes time, consistency and perseverance.

2. Increase gradually every two weeks or so. Your body adjusts to the new level and you are ready to move on. Keep in mind that increasing by more than 10 percent per week (in intensity) can be harmful for a beginner.

3. Don’t push yourself. If your body starts to hurt (really hurt) stop, otherwise you are going to end up in need of pain killers.

4. Exercise over 50 needs to be moderate.

5. Exercise regularly- make it a HABIT.

6. No longer than 60 min (30-45 min is fine) as long as it is regular (at least 3 times a week).

7. Stop and catch your breath. Rest is as important as the workouts in improving performance. If you don’t rest enough you can get burned out or injure yourself.

8. Drink water or a sports drink if you are exercising longer and risk losing salt. Drink plenty of fluids throughout the day.

9. Alternate higher with lower intensity exercise. The higher intensity one burns calories but is tough on the heart. You can use it for 5 min and then slow down and keep slow for endurance and heart conditioning.

10. Have something to eat at least ½ hour before –banana or an apple.

11. Mix different kinds of physical activity- alternate gym with swimming or biking. Walking with running or tennis.This will allow different muscles in your body to be involved.

12. Keep it simple. You can do pushups, crunches and dumb bell exercises at home. It only takes 10 min.

13. Stretch for flexibility after a workout, when your muscles are warm and loose. Avoid cold stretching.

14. The best strategy is to listen to your body- if it feels good after the workout you are doing the right thing. If your body hurts and stay sore for days or you have a sharp pain in your joints or feet while on the tread mill- it is not a good sign. You are probably overdoing it.

15. Remember: Go to the gym ONLY if it makes you feel good. Go there to fight stress not to put additional stress on your body.

It is a huge mistake to go to the gym with the idea of losing weight. You would be heading for a disappointment. You won't lose weight (especially if you are not using the

4 group solutions).

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