Sport in your 50s is just as important, if not more important than it was in earlier years. Evolution made us walk and run. Working at the computer, relying on the couch, we are acting against nature. To stay he althy, we should move more!

Contents:

  1. Sports over 50: he alth benefits
  2. Sports over 50: how to exercise effectively?
  3. Sports after 50: something for beginners

Sport over 50- why is it worth being active when you mature? The difference between the way the human body is designed and the lifestyle we lead in adulthood, many of us begin to "go sideways".

We have less and less exercise, but food is at our fingertips - hence overweight and obesity, often found in middle-aged people, diabetes, cardiovascular diseases, and cancer. An inactive lifestyle causes degeneration of the joints and spine.

Staying for many hours in a sitting position does not give you a chance to discharge your stress. Instead of using the adrenaline tactic of "fight or flight" - we try to deal with it by snacking or stimulants, which has a terrible effect on the body and psyche.

Sports over 50: he alth benefits

The original balance of the body will be restored by motor activity. A slim figure is just one of its benefits. Regular exercise promotes bone mineralization, preventing osteoporosis. They maintain the efficiency and endurance of muscles at a good level, prevent joint degeneration, and soothe rheumatic ailments. They also have a positive effect on the psyche.

Even a half-hour morning walk improves the mental comfort and work of the mind: by oxygenating the brain, it allows you to work longer without getting tired. During exercise, the level of stress hormones in the blood decreases, which reduces mental tension. Participation in sports activities also allows you to make interesting friends.

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Sports over 50: how to exercise effectively?

Activity should involve the respiratory and cardiovascular systems, and increasemuscle strength and endurance, but not at risk of injuries and overstraining the joints. Movement does not have to be intense, but regular.

Studies have shown that even a dose of 5,000 steps a day has a beneficial effect on he alth and fitness. It's a good idea to plan 30 minutes of walking every day, but if you don't have enough time, you can move into your overloaded schedule. Partly avoid commuting by car, take your morning newspaper on foot, or go out of work - instead of a cigarette - for a few short walks. Look for excuses to get up from your desk: go to the kitchen for tea, go to your friend to do something in person instead of calling. Try the bike - or part of it - to get to work. Always plan physical activity for the weekend.

First, warm up your muscles, stretch your joints. Monitor your heart rate while you exercise. For beginners, it is 50-60% of the maximum heart rate, which is calculated according to the formula: 220 - age. So for a 50-year-old person: 220 - 50=170 is maximum heart rate and heart rate for beginners is about 90.

Any activity is better than noneRobert Dołowy, physiotherapist, Enel-Med

Any activity is better than sitting in a chair, and it's never too late. People who have not trained so far should start with safe activities that do not require high efficiency, such as walking or Nordic walking, to gradually get the body used to movement.

Activity should be preceded by a warm-up. Each sport carries the probability of an injury, so before we start training a specific discipline seriously, it is worth consulting a physiotherapist who will suggest what kind of sport will alleviate the ailments and which, in our case, it is better to avoid. Contact with a specialist is even more advisable when we have an injury or when exercise aggravates our ailments.

Sports after 50: something for beginners

The following types of activities are safe for people who have not been regularly involved in sports before.

Swimming- engages all muscle groups, relieves the joints, exercises the efficiency of the heart and lungs; water gymnastics has a similar effect. Recommended for pains in the spine and joints.

Burning:30 minutes / 275 kcal

March- exercises the muscles of the legs, hip joints, oxygenates and relaxes. Getting used to effort; recommended for people with low fitness as an introduction to further activity.

Burning:30 minutes / 100 kcal

Nordic walking- engages approx. 80% of the muscles, exercises the legs and the shoulder girdle, sparing the joints of the legs, improves the efficiency of the heart and lungs, and oxygenates. Recommended to everyone, aespecially for people with the problem of tense shoulders, which translates into neck problems and manifests itself with headaches.

Burning:30 minutes / 150 kcal

Cycling- trains the heart, muscles of the legs and arms, increases the volume of the lungs, does not burden the joints of the legs, exercises coordination of movements and balance. Safe for obese people suffering from pain in the joints and spine. It is recommended to ride on flat terrain, bicycle paths; you should have a bicycle with a shock absorber, a saddle and a gel seat.

Fuel consumption:30 minutes / 150 kcal (at a speed of 10 km / h)

Yoga- stretches and makes joints more flexible, calms down, reduces mental tension - for people with high levels of stress, anxiety and fear. Beginners are recommended to start with a professional instructor, as exercises performed without practice may cause discomfort.

Burning:30 minutes / 144 kcal

Cross-country skiing- exercises the muscles of the legs and arms, abdomen and back, increases the efficiency of the heart and lungs; for non-disabled people.

Burning:30 minutes / 287 kcal

Dancing, zumba- relaxes, makes joints more flexible, exercises coordination of movements, straightens the figure. Before starting the training, it is especially important to stretch the limbs and warm up.

Burning:30 minutes / 200 kcal

Ping-pong- trains jumping, reflexes and coordination of movements. For people who find it easy to move quickly and who like competition.

Burning:30 minutes / 140 kcal

Category:

Geriatrics