How To Stay Fit And Fab In Your 50s

There is no escape from aging. It is something we need to embrace and celebrate. It’s part of a journey that we all need to go through.

The transition almost always comes with fear and trepidation. Yes, it can be scary! Your body won’t be like how it once was. However, reaching 50 is more of a blessing than a curse. It is not too late to do whichever you wish to do, including dancing, singing, traveling, or even hitting the gym once in a while. More importantly, it’s time to focus on your health so that you avoid getting any illnesses, stay healthy, and get to enjoy more  moments with loved ones. 

Hello, 50!

Are you nearing 50? Or just had your 50th birthday? How does it feel? Your kids are probably independent now, doing things on their own. You probably are spending most of your time with your partner. Endless house chores are over. Dreading office days are about to end. You no longer think of squeezing in everything in a day to find the balance between home and work.

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Reaching 50 is the perfect time to allot more time for yourself. It’s time to live the days where you are free to go to the gym with friends anytime you want and welcome new challenges. 

Staying Fit

Nope! You don’t need to run a marathon to keep in shape at this age. What shape?

Kidding aside, now is the time, more than ever, to be more conscious of your habits and lifestyle. Gear towards healthy diet, routines, and day-to-day activities. Here are some encouraging reasons why it is absolutely necessary to make this transition (if you haven’t yet):

1. Reduce health risks

At 50, it is more vital for you to be more active as it can lessen the risks of health problems

At 50, it is more vital for you to be more active as it can lessen the risks of health problems such as diabetes (make sure to get tested for diabetes if you’re 50 years old or older), stroke, high blood pressure, and various types of diseases that may come as you age.

It is definitely not too early to think about your 50s. Heavy drinking has been linked to liver disease, stroke, heart disease and cancer. It can also affect your personal relationships and work performance. and hence, if you’re 50 years or older, try to stick to one drink per day.

 

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2. Happy disposition

When you think of people that are displaying a happy disposition, what comes to mind? Happy people tend to like smiling, having fun and remaining positive in most or all situations.

Exercise is the leading factor for those over 50 years of age during their lifetime – making exercise an important aspect for maintaining a healthy body and mind .

Studies have shown that exercise can have a direct impact on one’s perceived enthusiasm, energy level and general mood. Exercise is so powerful it will even improve the symptoms of clinical depression (as explained by my own yoga teacher in 2019 when I first started with Yoga exercise).

Exercise such as aerobic activity has been shown to increase serotonin levels by as much as 30% which is the same amount by which antidepressant medications increase serotonin.

Serotonin not only contributes to happiness, but it helps reduce anxiety and stress levels for those that are suffering from depression .

Exercise also has a positive impact on endorphins – chemicals that contribute to feelings of well-being and euphoria – and blood flow throughout the body and brain, both of which can help with mental and physical energy levels .

Exercise doesn’t need to be an extreme trial; even a short brisk walking is enough to give you some benefits. If you’re not exercising already, start slow and build up your endurance as time goes by in your regular routine. Happy dispositions are just around the corner and they will improve your health conditions.

In short, exercise help elevate one’s mood. According to the professional medical advice by Mayo Clinic, physical activities can stimulate brain chemicals which reduce anxiety. It also boosts self-confidence, making you feel better about yourself.

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3. Long life

A regular exercise can extend your life by a few more years. Without doing stretching and aerobic exercise, you are at high risk of diabetes or cardiovascular disease.

One reason aerobic activity can help reduce the high risk of developing cardiovascular disease or diabetes is that it helps control body weight. When people are overweight, they are more likely to develop these conditions. Aerobic exercise also strengthens the heart and helps improve the body’s ability to use insulin, which reduces the risk of developing diabetes.

Another reason that aerobic activity helps is that it releases endorphin, which reduces the risk of developing cardiovascular disease and diabetes. It also boosts serotonin levels in the brain, which boosts mood. Happy people are generally less stressed, giving them more energy to try new exercise program regularly.

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Are you ready to take the challenge?  

It is now time to prioritize taking care of yourself. After years of being the best mom or best dad to your kids during your middle age and being an employee of the year at work, be the best supporter of your health and create the 2.0 version better than ever. Are you up for the challenge?

Here are six golden ways to stay fit after 50:

1. Eat healthy foods 

Maintaining a balanced diet has many benefits and is the key to being healthy. A 2019 study says that plant-based food can decrease the risk of heart problems by 40 percent. There’s no need to dive into being a vegan right away. But opting to eat more vegetables and fruits can make sure your heart not give up on you for quite a while. So ditch your sweets, processed foods, and meat and enjoy plant-based meals, wheat grains, and protein-rich foods. 

Furthermore, supplements could be of great help. There are a variety of men’s & women’s supplements you can order online. Iron, vitamins B12, vitamin D, and calcium, are the nutrients your body crave for at this age. Taking on supplements can supply a sufficient amount of these nutrients to your body. You avoid developing deficiencies as a result. 

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There are a few healthy foods that help with insulin levels. Some of these foods include salmon, spinach, and blueberries. All of these foods are packed with antioxidants, which help to improve insulin sensitivity.

Salmon:

Salmon is a type of fish that’s beneficial to the heart and blood vessels. It improves insulin sensitivity and lowers levels of triglycerides in the blood. Salmon contains “long chain” omega-3 fatty acids DHA and EPA, which help with your body’s response to insulin.

Spinach:

Spinach is a leafy green vegetable that’s very low in calories. It contains high levels of antioxidants, which help improve insulin sensitivity.

Blueberries:

Blueberries are dark berries that are very rich in antioxidants. They contain phytonutrients, or plant-based nutrients, with strong anti-inflammatory properties to help reduce insulin resistance.

2. Ditch the salt 

Salt plays a huge role in putting your health at risk and increases your chance to develop kidney diseases, heart problems, and worst, stroke. A study from Cleveland Clinic says that as we get older, we are more likely to develop high blood pressure due to changes in our blood vessels. Cut down your consumption on salt and processed foods. Keep a quick and easy cookbook at home to give you more ideas on how to cook easy to prepare good tasting meals that won’t give you too much sodium. 

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Do you really think that the sodium in salt is good for your health? Well, if you are headed to an older age, it’s time to ditch it and try to not to have too many calories intake per day. The American Journal of Hypertension says too much salt can have a great deal to do with high blood pressure in seniors.

High blood pressure can lead to a greater chance for a heart attack or stroke. If you have ever had either of these health issues, then you know that if may be too late to see the benefits of low salt after one is older.

The best way to avoid this problem is to eat less salty food and make your food taste better without adding salt. Try these tips:

  • Cut back on processed foods that are high in sodium, such as canned soups and vegetables, cold cuts and cheese, frozen meals and snacks, and sweetened cereals.
  • Some food products labeled “low sodium” still have a lot of added salt. Read labels carefully.
  • Avoid adding salt to cooking and at the table. Instead use other ways to flavor food, such as lemon or lime juice, herbs, spices, vinegar or pepper sauce.
  • Cut back on monosodium glutamate (MSG), which is found in many Asian foods and canned vegetables.
  • Eat a healthy diet that is low in saturated fat and cholesterol. Such a diet can help prevent high blood pressure from developing in the first place. If you have been diagnosed with high blood pressure, talk with your doctor about ways to bring it under control. Some lifestyle changes can be very effective in reducing blood pressure and losing weight.

Ditch the salt now to have a healthy old age.

3. Regular Exercise 

Regular exercise is a must. There’s a lot of activities you can do while at home. There’s no excuse. If you can’t hit the gym or get a membership, there’s a ton of workouts you can do for your age while staying at home. Simple drills like sweeping and vacuuming can be a form of exercise too.

Otherwise, it is a good option too to enroll in fitness training or that yoga class you are dreading to go to. If you do it regularly, exercise will be part of your daily habit. 

Do not forget to do some warm-up exercises before beginning high-intensity ones. You can do jumping jacks, a few minutes walk on a treadmill or a quick jog. Track your movement with a pedometer watch to keep track of your progress. 

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Before you do your routines, remember to visit your doctor and ask for his/her approval. 

4. Drink lots of water

Water is the body’s fuel. Keeping your body hydrated helps the body with digestion and temperature regulation. Men are required to take 3.7 liters while women are suggested with 2.7 liters of fluids each day. When you are physically active, you should take more than the number needed to replace the lost fluid during exercise. Keep a collapsible water bottle every time you work out to keep you hydrated. 

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Drinking plenty of water is good for those above 50 years old. It helps reduce the risk of heart disease by reducing blood pressure and cholesterol levels. It also helps lower your risk of cancer, urinary tract stones, kidney stones, asthma, respiratory infection, dehydration and constipation. But have you ever wondered if still water or sparkling water is better for you?

The human body is about 60% to 70% water, but not all of that water is available to the body. About a third of our bodies’ fluid needs are met through food and the rest needs must be met by drinking fluids (can be still or sparkling). Every day we need to drink 8 glasses of water to maintain our health, but for some it might be more or less than others.

Water is an excellent solvent and can help flush out toxins in the body through urine and perspiration, so it’s important that we get enough fluids. It helps keep your joints lubricated by reducing friction within the joint, prevents bone spurs and keeps your joints from aching or feeling stiff.

Water is important to the digestive system, which is why it’s recommended that we drink water before a meal. It also helps transport nutrients into our cells and blood, making it one of the most essential elements for good life.

5. Glow from within 

Being active, fit, and healthy keep your mind at ease and your heart full. Thus, giving you the glow from within. Enjoy the moments with loved ones. Having a beach picnic blanket handy is actually a good idea. Better prepare in advance for all the outdoor activities you have planned for.

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So, what are you waiting for? It’s not too late to start a healthy journey. Don’t let your hard-earned money go by on medical bills. Instead, stay physically fit and fab to spend your golden years on fun and exciting activities. Ain’t that rewarding?

Exercise Routine

Stay active through physical activity such as jogging is a must. There are quite a few less vigorous activity you can do while at home. There’s no excuse for a sedentary lifestyle. If you can’t hit the gym to lift weights and build muscle, there’s a ton of workouts you can do to stay fit after 50 and to maintain your bone mass while staying at home. Simple drills like sweeping and vacuuming can be a form of exercise too.

Otherwise, it is a good option too to enroll in fitness program or that yoga class you are dreading to go to. If you do it regularly, exercise will be part of your daily habit to stay in best shape.

Do not forget to do some warm-up exercises before beginning high-intensity new exercise routine. You can do jumping jacks, a few minutes walk on a treadmill or a quick jog. Track your movement with a pedometer watch to keep track of your progress.

Do not expect for a quick weight loss through these balance exercises but be expected for a healthier you. And before you do your routines, remember to visit your doctor and ask for his/her approval.

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