As we get older many people find that the same lifestyle choices they made in their 20’s and 30’s no longer achieves the same results in their 40’s and 50’s.
Its no secret that the body makes some drastic changes including weight gain, reduction in muscle mass, increase in body fat, mood changes and changes in hormones. This can equally be frustrating for the majority of the population.
Weight gain occurs more specifically in women as a result of a decrease in muscle mass, and increase in body fat resulting in a lowering resting metabolic rate.
Hormonal changes can cause a range of symptoms and it can also become more difficult to absorb nutrients. Clearly this is reason to change your lifestyle to get the best benefits for your body.
The goal for achieving that healthy lifestyle over the age of 50, is to maintain weight, maintain muscle mass, consume healthy foods and stay active. Here are a few of my top tips to help you get fit and stay fit over the age of 50.
1 Find an exercise that you love to do
There is absolutely no point signing up to something that you know you aren’t going to enjoy. For example, joining a gym is not the best option for most people, it can be intimidating, you may not have used the equipment before, and sometimes there’s nothing more demotivating that having to workout alone. Make sure that any exercises that you do is something that you’re going to enjoy simply because it will encourage you to stick to it.
2. Exercise with a friend
Finding exercise that you enjoy and can also do with a friend will increase your adherence making you want to workout more often. It also adds a competitive element to training if you’re anything like me.
3. Prioritize exercise
We all come up with the same excuses for not being able to exercise, for example time, money, children the list is endless. But at the end of the day we all have at least 15 minutes for some form of physical activity. Something is better than nothing; lets face it we all have15 minutes at the end of the day. Make the time for exercise as its more valuable than spending an hour watching TV.
4. Drink plenty of water
The list of benefits for water is endless yet it’s a shame that we still don’t consume enough of it. The recommended water intake for men is 3.7l a day and for women 2.7l, more so if you are exercising in order to replace any lost fluids. Drinking more water will help to regulate body temperature, lubricate and cushion your joints, and aid in digestion not even to mention the benefits this has on the skin.
5. Ditch the weekend takeaway
Make small changes to your diet, cut out the unnecessary “bad foods” bit by bit, and remember Rome wasn’t built in a day. You will see bigger results from making smaller changes. For example cutting out a mid-morning chocolate bar, switching from coffee to water choosing to swap a takeaway for a home cooked meal or even taking the stairs instead of the elevator.