You've followed the same diet and exercise plan for the majority of your life, but now that you're over 50, those same techniques aren't yielding effective results. You've decided that introducing new foods, supplements or hitting the gym even harder is the answer, but you cannot seem to keep your weight under control. Maintaining an amazing physique after 50 is possible; it's just a matter of understanding your body's limits and readjusting your attitudes toward food and exercise.
Knowing Your Limits
As you transition from your 40s into your 50s, your body undergoes several dramatic changes. Some of the changes, from a slower metabolism to a loss of vitality, might seem glaringly obvious, but there are other subtle transitions that must be kept in mind when determining your nutritional and exercise needs. For instance, sleep is vitally important to not only keeping up your physique but also remaining healthy in general. If you're suffering from specific health ailments that often accompany aging, including diabetes or high blood pressure, speak to your physician before altering or beginning your diet and exercise regimen. Exercising in moderation and watching your diet are the best ways to ensure your body looks as good as it did when you were 30!
Adjusting Your Diet
Once again, a rapidly slowing metabolism is an issue many individuals over 50 face. Now more than ever, it's critical to maintain a healthy, balanced diet that's rich in fruits, vegetables and vitamins and minerals; among the most important are calcium and vitamin D. As you pass through 40, your body's hormonal fluctuations make it difficult to process both vitamin D and calcium, putting you at greater risk for several health issues. If you aren't able to consume enough calcium and vitamin-D-rich foods — including dairy products — to maintain your levels, consider taking a doctor-recommended supplement. As far as the rest of your diet, use common sense and stay away from foods high in sodium and fat.
A Simple Exercise Plan
When it comes to exercising, there is one mantra every man or woman over 50 must adopt: Keep it simple. In the past, spending several hours at the gym hitting the weights or the treadmill might have been the norm, but you must keep your physical limitations in mind while readjusting your exercise regimen. For instance, consider taking up an activity or sport that can keep your heart rate up without causing major injury; however, don't assume that shuffleboard or a few rounds of golf will suffice. Instead, introduce low-impact cardio training into your daily fitness regimen, such as swimming, jogging or power-walking.
More than anything, the key to remaining fit after 50 is taking complete control of your health. If you're having trouble making it to the gym or are concerned about a persistent ache or pain, don't grit your teeth or ignore the problem but contact your doctor immediately.
About the Author: John Abraham is a licensed physical trainer and frequent visitor to www.bulking-cutting.com. John is also currently designing a line of fitness equipment for senior citizens.