Fit at any age

Why regular exercise is so important for those 50 and over

A healthy mind resides in a healthy body – the ancient Romans already knew this. Today we know much more about the connection between physical activity and its positive health effects:

• The probability of developing a cardiovascular disease decreases by approximately 50 percent.
• Moderate exercise has a positive effect on high blood pressure, arteriosclerosis, diabetes, osteoporosis, muscle atrophy and obesity.
• Regular exercise reduces the risk of developing cancer or dementia.
• Physical activity helps with or prevents depression, and reduces anger and stress.
• The brain needs good blood flow to stay healthy. Exercise is key!
• Targeted pelvic floor exercises are the best way to prevent incontinence.

Being physically active is beneficial for the entire body, from head to toe. But which sports are suitable, and how often should you be active? We've compiled a few tips for you.

✓ Endurance training: Nordic walking, cycling & Co.

Endurance training, as the name suggests, involves maintaining a moderate level of exertion for as long as possible to improve endurance. This strengthens the cardiovascular system, increases mobility, can slow down the aging process of cells, and prevents obesity and thus also related diseases.
Classic endurance sports such as Nordic walking, cycling, hiking, or cross-country skiing in winter improve fitness and physical well-being. Medical studies suggest that regular endurance training can stabilize the cardiovascular system, reduce the risk of heart attack, and boost metabolism in people over 50.
Get started, your body will thank you!

✓ Strength training – Counteracting muscle loss

Muscle mass begins to decline significantly after the age of 50, and it's important to counteract this, as strong muscles form the supporting corset of our body . Strength training can help alleviate back pain, prevent bone loss (osteoporosis), and better protect against (sports) injuries. Well-trained muscles act as a kind of armor against external forces, such as falls.
You should train two to three times a week, either at home or at a gym. The risk of injury is particularly high for beginners. Therefore, anyone starting out at a gym should seek professional guidance. Most gyms also include the creation of a personalized training plan in their membership fee. This ensures you don't overexert yourself.

✓ Gentle on the joints: Swimming and aqua aerobics

Swimming is popular with older adults. No wonder, since general fitness can be significantly improved through regular swimming training or aqua aerobics . Another advantage of these water sports is that they are gentle on the joints. So pack your swimsuit and head to the lake, outdoor pool, indoor pool, etc. Aim for two to three 30- to 45-minute swims per week. If you prefer a more active approach or prefer a group setting, check out your local indoor pool, as many offer aqua aerobics classes.

✓ Yoga – Gymnastics plus relaxation

Many people associate yoga with inhuman contortions and headstands. But yoga is so much more than that. Yoga doesn't require acrobatic feats. Gentle gymnastic exercises stretch tendons and increase flexibility and coordination. The meditative elements bring more peace and serenity into your life. Yoga studios can now be found almost everywhere, whether in the city or the countryside. Many adult education centers also offer yoga classes for all ages. Here, too, you can practice two to three times a week.

✓ Dancing – a sport for sociable people

Dancing is an ideal workout. It offers a wonderful combination of fun, social interaction, and fitness . Whether as a couple or alone, the great thing about dancing is that you meet new people. Plus, you're doing a lot for your coordination and stamina. Many dance schools, for example, offer salsa classes for active people over 50.

IMPORTANT:
Regardless of which sport you choose, beginners should consult a doctor before starting their first workout. This will help you avoid injuries and rule out unsuitable sports. It's also important not to overexert yourself. After the age of 50, the body recovers significantly more slowly and therefore requires longer rest periods. Three 45-minute workouts per week should be sufficient in most cases, with at least one full rest day between each session.

Reference: Nastasic, Koldunova_Anna