Top 5 exercises for people above 50
It is never too late to start a fitness routine. If you are above 50 and want to stay fit and lead a healthy lifestyle, then start with some physical exercise. Physical activities help to prevent age-related problems like joint pains, sleep issues, high blood pressure, diabetes, and heart diseases. Here are a few physical activities to follow if you are 50 or above.
Squats are an amazing exercise to include in your fitness regime as they help to preserve and strengthen your lower body muscles. You can do ten reps of box squats where you sit on a plyometric box and push your weight into your heels to get up. The functional movement of box squats helps to strengthen your adductors, hamstrings, erector spinae, quads, and glutes.
As you age, you tend to develop joint pains and lose flexibility. The ancient practice of yoga is effective in relieving joint pains. It's also safe and is the most recommended form of exercise for aged people. The mind-body practice helps to improve your physical balance, strength, and flexibility. Yoga also provides mental peace and aids in better sleep.
Walking is a form of aerobic exercise and is a great option for aged people. It helps to manage weight and also ensures the effective functioning of the cardiovascular system. Brisk walking also prevents bone diseases like osteoporosis, builds stamina, and ensures longer life expectancy. Brisk walking for at least 30 minutes is recommended for people above 50 to stay fit and healthy.
Dance is a fun exercise that is loved by all age groups. You can try Zumba or even jazzercise which won't even feel like you are exercising. Dancing helps to improve memory and brain health in aged people. It also strengthens muscles, improves posture, and helps to burn calories. According to research, doing Zumba for 40 minutes can burn up to 370 calories.
Swimming is a great aqua aerobic exercise for people aged above 50. Also, exercising in water is more fun than exercising on land. It helps to reduce joint pains and strengthens bones and muscles due to the resistance created by water. It also burns more calories, promotes heart health, and keeps you cool, unlike jogging and cycling that can overheat you sometimes.