The following types of training are extremely beneficial for individuals aged 50+
The great news is that these are now more readily available than ever with online and face to face provision
1. Strength training.
Recommended for each major muscle group 2-3x per week
Strength training will help maintain lean muscle mass which can otherwise decline with age. It will enhance quality of life as movement will be easier. It promotes healthy joints and bones and can even improve cognitive skills.
It doesn’t have to be free weights. Bodyweight exercises, resistance bands and TRX (suspension training) are great as the intensity can be adjusted quickly and effectively.
2. Cardiovascular training.
Recommended 150 minutes per week
Maintains heart and lung health. Can lower blood pressure, boost mood and be a fun sociable experience too.
This could be brisk walking, swimming, cycling or an aerobics class.
3. Mobility or balance focused training.
Will increase flexibility, improve posture and aid sleep and relaxation.
Yoga or Pilates would be a great choice and offer emotional benefits too.
There is nothing off limits to the 50+ age group! However there are a few things to be mindful of.
1. Seek advice from your healthcare provider if you have a medical condition, injury or are new to exercise. If you are new to exercise or returning after a break gradually increase your activity over time. Don’t go all out immediately risking injury, over training or burn out.
2. Pay attention to your body and factor in active recovery days. Work with a fitness professional such as a Personal Trainer to develop a routine that is progressive, achievable and enjoyable. If joint pain is a concern low impact cardiovascular activities include swimming and cycling.
3. Every strength exercise can be modified or substituted for another with the support of a fitness professional. For example a glute bridge recruits the same muscle groups as a squat but can be easier on the (knee and hip) joints.
Most importantly find something you enjoy! You are far more likely to stick with exercise you view as a pleasure or treat, not a chore.