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Fitness around age 50 or older
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Posted by admin Wed Jan 17, 2007 09:48:35 PST
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0 responses 0 comments Well, its almost that time. Give me a couple more years and I will be 50. It’s hard to admit that. I still have dreams of my high school math teacher trying to pound some geometry sense in my head.  And then there were the proms and formals. I can still remember the exact color of the dresses I wore.

The experts say we can add 15 years to our lives if we have engaged in semi-strenuous exercise for most of our lives. With that and some good facial sunscreen, I should be set for a few more years. But, like everyone else, the signs of aging are upon me. I have stayed physically active for most of my life, and am glad I did. For those who haven’t, it is never, ever too late to get started and glean the rewards from being active. 

Lets start with a few simple facts:
If you are 50 or older, get a medical clearance from you doctor before beginning any exercise program.  After you get the OK, figure out how to get started by either visiting a professional fitness trainer at a gym or buy a book on age-appropriate fitness techniques. Because we lose about a half pound of muscle and gain about 1 1/2 pounds of fat per year right after age 35, we may not want to come up with any more excuses to avoid exercising. 

Here are a few I’ve heard recently:
“I’m too old to be active.”
By recognizing that your never too old, and that folks as old as 90 or 100 can increase their strength and aerobic fitness, we can toss that excuse right out the window. In my business, I see people well into their 90s walking, jogging, playing golf, and just staying fit-minded. Fit body, fit mind.

“I’m not athletic!” 
Well, if fitness was only for athletes, gym memberships would be at an all-time low. By participating in some type of exercise, like walking, cycling, swimming, or low-impact aerobic classes, you will have fun and gain the health benefits of a fit heart at the same time!

“I have to watch my grandchildren.”
Last time I checked, children still love to run and play outdoors. Take the kids and a football and let them know you can still beat them at any game. You’ll be doing them some good as well.

Lets go over some common daily tasks that could add up to more calories burned during your day:
• Using the remote to change TV channels — less than 1calorie burned.
• Getting up from the chair to change the TV channels — 3 calories burned.
• Hiring someone else to clean your home — 0 calories burned.
• Cleaning your home yourself (vacuuming, mopping, dusting) — about 250 calories burned per hour.
• Letting the dog out of the back door — 2 calories burned.
• Walking the dog for 30 minutes — approximately 125 calories burned.

The point I am trying to make is that when we get older, becoming active does not have to be harder.  We must stay active, limber and flexible to just do daily tasks. Personally, I want to preserve my ability to function and independence as long as I am able to do so. Increasing your physical fitness level can dramatically increase longevity, bone strength, weight control, depression, stress, mental alertness, reaction time, digestive irregularities, some forms of cancer, and other diseases. The list is virtually endless.

Take the first step towards fitness in your 50s: get a medical clearance from your doctor.

Second, don’t look for programs that promise immediate or dramatic results. The benefits of fitness takes time. Opt for leisure or vacation time that revolves around a recreational sport.

Explore your options:
• Enter a jogging or walking contest and wear a costume. You’ll laugh so much, you won’t realize how many miles you’ve covered. 
• Put a flag on your bicycle. You get some looks, but you’ll be motivated by them, and laughing really uses up some extra calories.
• Participate in an event to raise money for charity. 
• Get a part-time job, even if you don’t need the money. 
• Dance, dance, dance.  Any kind is great for you — try for at least 20 minutes each day.

No one ever gives up physical activities because they were too much fun!

Join me in the quest to stay fit as long as possible. While physical changes do occur as we age, (loss of stamina, flexibility, weight gain, muscle size and strength), I know from experience that none of these changes can limit function or independence if we add physical fitness to the blueprint of our lives.

— Source:  “Fitness After 50”  by Walter H. Ettinger, M.D.

E-mail comments to Gina at: Fitness4Life5959@yahoo.com

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