Fitness in Later Life: The Best Workout Routines As You Age

The rate of obesity among the UK's older population is alarming, with about three quarters of those aged 64-75 classed as overweight, as published by the Office for National Statistics. The report also shows that obesity is more prevalent among the elderly in comparison to the younger generation; only 33% of those aged 16-24 were obese. An older individual would carry more weight than a younger person with equal Body Mass Index (BMI) because much of their muscle has been replaced with fat.

“The good news is that it is never too late to become more active, which can help you control your weight, reduce blood pressure and cholesterol and improve your mental health”, said Chris Allen, a senior cardiac nurse at the British Heart Foundation. While aging, you can choose to lead an athletic lifestyle which would assure you of a longer and healthier life. Besides taking healthy Foods and drinks, there are workout adaptations meant explicitly for the senior generation, as covered by this article.

Enjoying Yoga

 

Yoga can help to decelerate the aging process by keeping the mind alert, encouraging relaxation and more importantly, strengthening joints and muscles. You should practice yoga 2-3 times a week to avoid overexertion. To achieve this, you can either enroll at a local yoga base or sign up with an online class. Remember that just like the art of Tai-Chi, yoga should not cause any pain and if you feel any, you should stop and see your doctor.

 

Weight training

If you want to keep the muscles glaring, you have to lift some weight. Weight training should be done twice a week in sessions lasting between 20-45 minutes depending on your ability. Maximal force production and hypertrophy should not be a concern, and therefore you should do away with muscle specialisation. The muscle groups that you should concentrate on are legs, shoulders, back, abdomen, arms and chest. For each exercise, 2 sets of about 9 repetitions are enough. The idea with weightlifting is to keep it basic to prevent overexertion.

Adapt accordingly

Probably the best thing you could do if you want exercising to work for you as a senior is to join a group of local friends. Telegraph (UK) reports that working out as a group lowers stress by 26% and significantly improves quality of life. In addition, since you are more vulnerable than before, you should workout while under the close monitoring of a physiotherapist to reduce the risk of injury or complications such as cardiovascular conditions. Also, if you are to take supplements, ensure that they are organic.

They say that age is just a number, but is it? When it comes to fitness and practicality, the opposite seems more applicable. Nevertheless, you can choose to remain as fit and athletic as you used to be. All that it takes is dedication and knowledge of the limits. Do not allow age to take over you and your once adorable shape.

Kindly provided by Cassie Elwood

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