Planning Middle Age Fitness

Planning middle age fitness could be a powerful protector against frailty and heart conditions. A regular exercise in middle age could be the most powerful way to prevent chronic diseases, a study conducted at UT Southwestern Medical Center and the Cooper Institute. Researchers examined over 18,000 participants with an average age of 49 and found that the more fit men and women they were, lower the chances of developing serious health conditions during 26 years of follow-up.

If you are worried that you are late to make a difference, you better come up with a better excuse for not exercising! You can still make strong muscles and get gains in strength and cardiovascular health even if you are above 45.

You are never too old to get fit and boost your health

One reason exercise is beneficial for your health is that it can put the brakes on the gradual loss of muscle mass that starts once you hit 40. After we hit 40, our body loses 0.8 – 1% of muscle strength each year. At age of 60, it accelerates 1.5% a year and by age of 70, it can increase to 3% a year.

Loss of muscles leads to balance problems and, in turn, increases the chances of falling. Falls can result in moderate to severe injuries, such as hip fractures, and an increased risk of early death.

Planning Middle Age Fitness

If you have never exercised before, don’t worry. The first step is to set fitness goals; determine why you want to start a fitness routine? — to lose weight, get stronger, or improve your overall health. Once you have set a goal, you have something to work on it.

The next step is to consult your doctor because, the older you are, greater your risk for medical conditions. So it is good for you to have a medical checkup first and talk to your doctor about any pre-existing conditions that may determine what exercises are safe for you.

Another way is to start slowly and gradually build up the pace. Do not be surprised after your first workout — even a brisk walk — you are having sore muscles. Some soreness is to be expected. But if you are so sore that you unable to move, you may have overdone it and should take a break.

As you progress, try to keep challenging yourself. One technique is called High Intensity Interval Training or simply interval training — adding intense spurts at regular intervals during the workout. For example, if you are walking increase your speed until you reach the next street sign and then drop back to your usual brisk walk until you reach the next sign; repeat this pattern for the length of the walk. If you are biking, add some steeper hills to your path to raise your heart rate.

Mid Age Fitness Workout

The U.S. Centers for Disease Control and Prevention offer many suggestions for creating a weekly workout schedule. Here are just two options:

• Option 1:
  • Sunday: 30-minute brisk walk
  • Monday: 30-minute brisk walk
  • Tuesday: 30-minute brisk walk
  • Wednesday: Strength training
  • Thursday: 30-minute brisk walk
  • Friday: 30-minute brisk walk
  • Saturday: Strength training
• Option 2:
  • Sunday: Rest
  • Monday: Jog for 25 minutes
  • Tuesday: Rest
  • Wednesday: Jog for 25 minutes and then do strength training
  • Thursday: Rest
  • Friday: Strength training
  • Saturday: Jog for 25 minutes

Make Middle Age Exercise Fun

Make your exercise enjoyable. If you pick an exercise you like, you are more likely to stick with it. If you find a partner to exercise with, you are also more likely to continue the workout routine. Keep in mind that activities like gardening (when you are digging and shoveling around) also count. Some exercise disciplines are motivational and do double duty, like yoga increases flexibility and develops your muscles, relaxes you and relieves stress. Pilates strengthens muscles and works on flexibility and balance, too.

Best of all, when you choose workouts you like, the energy and sense of accomplishment you will get will serve as motivation to continue.