There is no age to start playing sports, you just have to adapt the exercises and the frequency to your physical condition. A fitness professional shares her advice.
Starting an exercise routine in your 50s or later can be daunting. But know one thing: it’s never too late to get started. Only, before resuming sports training, consult your doctor. It is important to assess his physical form. And for good reason, sports are different depending on your health. For example, strength training is recommended for people with osteoporosis. This discipline allows you to develop muscle mass, but also bone. While arthritis sufferers are redirected to more cardio exercises, such as swimming or cycling. Elizabeth Gardner, a doctor specializing in sports medicine, explains how to start well and enjoy the benefits of a sports routine.
Sport after 50: advice from a professional for training
The expert recommends starting with familiar and pleasant activities, such as going for a walk or a bike ride, specifying that you should start slowly. “The goal is to create a habit and be able to gradually increase your activity over time”, explains Dr. Gardner. After returning to the sport, the latter says that yoga, Pilates and tai chi are also excellent for building strength and developing balance to prevent falls. You can also introduce strength training with light weights and higher repetitions, taking as much time as needed to rest between sets. The goal is not to have aches for a week.
How often should you exercise after 50?
Dr. Gardner says it’s important to move“even if it’s only 10 to 15 minutes a day.” But according to him, the general recommendation specifies that we must between 2.5 and 5 hours of sport per week to stay in shape. Attention, it is necessary to vary the sports sessions between a light cardio, exercises with weights and stretching. Varying the exercises allows you to continually challenge your body and not to always solicit the same areas.
Sport after 50: how to avoid aches?
It is essential to take care of your body before and after exercise. That is to say, it must stay hydrated and fuel your body with nutritious food. Dr. Gardner adds that it is necessary to make stretching before and after your workout to help keep your muscles happy and to prevent injury.” Also, don’t forget to warm up because skipping your workout without preparing your muscles and joints can lead to injury. You have all the cards in hand, so let’s go!
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