How to resume sports after 50?
Regular physical activity is essential at any age. It is good for health and morale! Doing physical activity after the age of 50 helps you fight many diseases such as high blood pressure, osteoporosis or cardiovascular diseases. Turning 50 is the ideal time to resume physical activity and sports because you have more time ahead and fewer responsibilities. Here are some tips for getting back into sports safely.
Exercise 30 minutes a day
Before resuming any physical activity, if you have not exercised for a long time and you are over 50 years old, it is advisable to seek advice from your doctor. In general, he knows your general health well and can even guide you on the best physical activities for you.
It is true that it is often recommended to plan small gym sessions of at least 30 minutes per day. However, it is not mandatory to exercise for 30 minutes in a row. You can, in fact, do 2 sessions of 15 minutes or even 3 sessions of 10 minutes. It may be easier for you and you will get the same features and benefits.
Go at your own pace
It is important, if you want to resume sports, that you do it gently. You can start walking first and increase the pace as the sessions progress, whether it's the intensity or duration of the session. If you can manage a brisk, hour-long walk without stopping, you may be able to go for a jog.
It is essential to work on your stamina in the best possible way. For this purpose, swimming and cycling (primarily on flat ground) are ideal activities. To get fit, you can schedule two gym sessions per week.
You can resume sports alone, as a couple or with friends. It is not necessarily wise to take group classes if you resume physical activity after the age of 50 because you may find it difficult to keep up. In fact, group lessons are more suitable for people who have been physically active regularly throughout their lives.
Some tips for a successful sports recovery
Avoid exercising near meals. Wait half an hour after eating or complete your activity 30 minutes before you sit down to eat. It will be better for digestion.
It is essential to stay well hydrated during and after the effort! Of course, drink water and avoid sugary drinks.
It may sound strange, but avoid showering right after your workout. In fact, it is better to give yourself time to recover and allow the body to drop in temperature and stress.
Remember to separate your sessions. It would be pointless to train for 3 days in a row and then not exercise for the next 4 days! Thus, your body will also have a chance to recover after exertion and rest. Similarly, do not forget to warm up before the session, to avoid stress or pain, and stretch afterwards to avoid aches.
You can call a sports coach. He will be better able to offer exercises that are truly adapted to your level and age. If you don't want to exercise alone, this is a good solution! You can also surround yourself with a friend or your spouse. Great way to motivate yourself!
Exercises for your age
To get back in shape gently, there are some exercises you can do (don't forget to warm up before) that will benefit you. This includes:
Work on the arch of the foot: Keeping your eyes open, raise your right knee while resting on your left leg, then do the opposite. You can repeat the exercise, but this time with your eyes closed.
Foot swelling: Stand erect. You have to do this with both feet at the same time. It is necessary to pass alternately from the heel to the tips of the toes. Do 4 sets of 10. If you want to increase the difficulty, stand on your toes for 10 seconds at a time.
Strengthening the calves: You stand and walk with one foot at a time on top of the other. For good efficiency, do 3 sets of 16.
Chair disengagement exercises: Sit on a chair with your legs extended and do vertical kicking motions with your legs. At the same time, make scissor movements on the horizontal plane with the arms.
Strengthening the quadriceps: You are on the floor, on your back, your legs are bent on the floor and your arms are by your body. You should bring one knee at a time toward the chest. The non-working leg remains bent with the foot flat on the ground. This way you avoid back pain. You can make two sets of 8.
Triceps strengthening: Stand with your arms straight in front of you and your hands at shoulder height. Lean on a support and bend your arms, keeping your body straight, then push your arms back to the initial position. You can do 4 sets of 5 sets.
Sitting on a chair: You are sitting in your chair, your knees together, your hands resting on each side on the seat of the chair. You raise your knees at the same time and then return to the initial position. Do 2 sets of 4 to start.
By performing these exercises regularly, you can gently restore your body shape and you can calmly consider a more permanent activity such as walking, running, swimming or cycling. Yoga is also a good way to stay fit while strengthening your body and healing your joints.
