Having good mobility after the age of 50 is crucial for maintaining a thriving, independent lifestyle and promoting healthy aging. According to physical therapist Amy Cassady, staying active is beneficial for not only your physical health, but also your emotional and social well-being. Exercise can help manage anxiety and depression, in addition to improving muscle and bone health. To ensure you maintain mobility after 50, experts recommend the following tips.
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More Exercise, Not Less
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Contrary to popular belief, as you age, it is important to exercise more, not less. Reduced levels of physical activity can lead to decreased strength and coordination with aging. Dr. Andrew E. Budson emphasizes the importance of regular exercise, even suggesting increasing the amount of time spent exercising as you age. Participating in exercises to improve strength and coordination can benefit individuals of any age.
Muscle Mass and Mobility
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As we age, we naturally lose muscle mass. However, exercise can help slow down this process and prevent limitations in daily living activities. Dr. Brian Clark explains that maintaining sufficient muscle mass is essential for independent living as you grow older.
How Much Do I Need?
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It is recommended to incorporate a mix of cardio and strength-building exercises into your workout routine. Dr. Budson suggests engaging in aerobic exercises like brisk walking, jogging, or swimming for at least 30 minutes per day, five days a week. Additionally, include strength, balance, and flexibility exercises such as yoga or Pilates for at least two hours per week.
Strength Training
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Strength training is not the only way to improve muscle strength and mobility. Dr. Clark recommends power yoga as it combines strength, flexibility, and cardiovascular aspects. It is important to choose exercises that you enjoy and can stick with in the long term.
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Build Up Endurance
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Listen to your body’s response to exercise and gradually build up your stamina over time. Cassady advises starting with gentle exercises and gradually increasing the intensity. If you experience soreness, allow time for recovery before engaging in strength-building exercises again.
It’s Never Too Late To Start
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It is never too late to start focusing on building muscle and improving mobility. Dr. Clark emphasizes the importance of starting early to prevent disability development in older age. Just like retirement savings, it is never too early to prioritize your health and well-being.