I am frequently asked this question – “I am above 50 (55, 60 or 65), can I can regain my stamina?” I have explained below how the older people can maintain, and even regain stamina & endurance after 50, 60 or even 65. Read on….
I have said this in many of my earlier posts – “As we grow old, we lose both muscle mass and bone density, which causes loss of stamina as well as endurance. With the result, we find it difficult to perform even simple day-to-day routine tasks such as performing household chores, walking up stairs, going for food shopping, etc.”
Here is good news for you: Even a small amount of exercise can enhance your stamina and help you carry on your daily routine activities. Numerous studies have shown that exercise for older adults leads to increased stamina, improved endurance, better mobility, so-much-so it helps ease depressing symptoms, and a reduced risk of heart disease and diabetes.
How You Can Gain Stamina After 50, 60 or Even 65?
First Step: If you are new to exercise, begin slowly. First step is to increase the amount of time that you spend moving around the house such as walking up the stairs more often, do more physically demanding household chores or try to lift heavier objects – whenever you get any opportunity.
Second Step: is start performing cardiovascular activities regularly such as brisk walking, light jogging, riding a stationary bicycle and working on the elliptical machine. Choose an activity that you like doing, and which can raise your heart rate. Gradually increase the time doing it. Aim for performing at least thirty minutes a day, 5 days per week. That’s a total of 150 minutes of cardiovascular activity a week, as recommended by the Centers for Disease Control and Prevention. This article will help you with Cardiovascular Activities In Old Age.
Third Step: Gradually add strength training to your routine. Aim for including 2-3 days of strength training in your weekly exercise routine. As per “Growing Stronger” by the Centers for Disease Control and Prevention, strength training is one of the best methods to keep your bones & muscles strong & healthy. Strong, healthy, muscles help you exercise longer, which in turn will further increase your stamina & endurance. This article will help you with Strength Training For Seniors.
As we age our muscles get stiff & tight. This happens due to disuse, which causes our muscle fibers shrink & become shorter, leading to lose of flexibility and decreased range of motion. To counteract muscle tightening, you should stretch your muscles regularly. Before and after every exercise session, make sure to stretch all your major muscle groups at least 5 to 10 minutes. This article will helps you with Stretching In Old Age.