If you’re over 50, loving your body and engaging in a regular exercise work-out plan is always a great way to a healthier you. Physical fitness is your body’s ability to do tasks and leisure activities. It is your body’s capacity to withstand stress, endure and perform certain tasks under certain circumstances. And you really don’t won’t to grow old and be all crippled up…so taking care of your body is hugely important and beneficial.
When we talk physical fitness we mean an over-all focus on the body – the heart, the lungs, the muscles, and the other organs of the body. Your body’s fitness is dependent on your physical limitations and capacities as well as your lifestyle – the food you eat and your daily habits.
There are different components of physical fitness:
- There’s endurance, the body’s ability to sustain oxygen and nutrients to tissues over a sustained period of time.
- Strength, on the other hand, is the ability of the muscle to exert force for a period of time.
- Flexibility is the ability to move joints and use muscles in a wide range of activities and movements. Swimming, running and jogging are some of the activities that can build endurance while pushups and weight lifting are good for building muscle strength.
Your workout should include activities that should develop these components.
Remember to have a warm-up before starting your work-out. A warm-up conditions and prepares the muscles for the more rigorous activities of your work-out plan. At the same time, it should end with a cool down, a moment wherein the muscles are given time to relax after a heavy work-out session.
Remember not to overdo your exercise. A daily walk is good, but a daily session of pushups may do more harm than good to your muscles. Space your physical activities so that the body is used to a variety of physical activities, ranging from the simple to the more complex, from cardiovascular exercises to strength exercises. Two to three work-out sessions for a week is a good way to start. As you progress in your activities, you can now increase the frequency or duration of your exercises.
Take note of your diet.
We’re not going to talk calorie counting here. I’m on the carnivore WOE (way of eating). I believe it is the best eating plan there is. Keto comes in second and if you don’t like the thought of carnivore you should consider Keto.
You want to cut out all processed foods. Eat as low carb as possible (zero carb is better.) Cut out sugar! I also don’t eat vegetables as those are mostly high carb foods. Meat, cheese, butter, eggs and water is clean eating. Try to do that. Your body will thank you!
Of course, keeping fit and staying fit means listening to your body. Allow your body to adjust with each change in routine and exercises. If you’re experiencing cramps, dizziness or prolonged weakness, stop your work-out and reevaluate.
A physically fit body isn’t just about flat abs or six pack abs. It also means lessening your chance of injury. It allows you to take the stairs and grow older being able to do things you love.
It also means a more active and alert mind, improved ability to cope with stress, and more reserved energy for your daily activities. And let’s not forget a more confident YOU! Movement is directly related to brain health and function and mood. You want to stay active as you get older. And just because you’re now over 50 doesn’t mean you can’t get more active.
What Exactly Do I Do?
I like variety so I do a variety of things. For one thing, I do yoga a couple times a week. The key to yoga practice is to choose poses you want to do or master and do those. You do not have to follow a YT video or someone else’s yoga routine. All you need is a mat.
I recently bought a kid’s punching bag and some trainer gloves. I have a lot of fun punching that thing. I also work on some balance with some karate kick poses. I don’t actually kick the bag, I just touch it with my foot.
And I do a little bit of weight lifting. At this time it’s mostly for muscle tone and endurance. I may work on building more muscle later, but for now I’m happy with my routine.
Hubby and I also try to walk almost every evening, plus we spend weekends at the archery range.
All the best,
Patti
