You need to stop doing these things after 50 to “slow down” your biological clock and live a longer, healthier life.
Of course, life doesn’t need to slow down or stop as we enter our 50s. Old age can be full of good health, but we should start making some lifestyle changes. Though your mind might say you are still in your 30s, your body tells a different story. Just Fitness Hub talked to experts who divulged the mistakes that we need to stop making in our 50s to make sure that we enjoy a lively and vibrant new chapter in our lives.
Continue reading to find out how to ensure the future years vibrant with good health. Don’t miss these:
Rethink About These Things After 50
High-Impact Cardio Exercise After 50
Keeping you active is always good, but Fitness Buffhq says be thoughtful of how hard you hit the gym after 50. “Running has many health benefits and is a great activity, but it’s not suitable for everyone. After 50, bones begin losing their mass and can weaken over time. There are several low-impact cardio activities that one can do instead. Some examples are fast walking, swimming, biking (actual bicycling, recumbent biking, spinning, etc.). They are excellent workouts but less risky for your joints’ health.
Your mind might say you’re 20-something, but the age has caught up your body. With age, your flexibility decreases. In addition, even if we are the same weight as we were at 25, we probably have less muscle mass. Trying to lift too heavy a weight* puts us at the risk of sustaining an injury. You can reach your goal; you just need to be patient and more consistent.
*Beyond your fitness level & health conditions
Diets sans dairy foods are likely to have far less calcium and vitamin D. You need them to prevent bone loss, which begins happening at a faster rate over age 50.
Plus, dairy foods provide quality protein. Since seniors tend to lose muscle mass as they age, dairy foods can be a great option to add low-fat or fat-free but high-quality protein.
If you are lactose intolerant, no problem. There are plenty of lactose-free dairy options available that there’s no necessity for excluding dairy foods.
Note: Lactase enzyme tablets work like a charm and are very useful when dining out – and the tablets even taste good.
Along with dairy protein, eggs also provide the highest-quality protein. In addition, they are natural sources of zeaxanthin and lutein, the two antioxidants that help in preventing age-related macular degeneration.
Research shows that the cholesterol in eggs doesn’t seem to increase the risk of heart disease in otherwise healthy persons. Most healthy people can eat up to seven eggs per week without affecting their heart health. However, some choose to eat only the egg white and not the yolk, which also has some protein without the cholesterol.
Leading a Sedentary Lifestyle
Staying active helps prolong a healthy life. Conversely, being inactive is linked to an unhealthy, shorter life. In addition, physical activity decreases the risks for chronic conditions, such as high blood pressure, heart disease, type 2 diabetes, stroke, and some forms of cancer. All these can cause us to become incapacitated in our 50s, 60s, and 70s.
Consuming Inadequate Calcium and Vitamin D
Calcium and vitamin D are essential for retaining bone mass & strength. After 50, we require more calcium – 1,200 milligrams every day for women; and 1,000 milligrams for men. In addition, we need 15 micrograms of vitamin D every day to help maintain bone mass & strength.
Drinking Too Much Alcohol
Alcohol is a toxin. One of the major problems with alcohol is that it’s linked to a reduced brain volume. A reduced brain volume is associated with a higher risk for dementia. According to the Dietary Guidelines for Americans, one should not consume more than one drink per day for women and two for men.
About Author: Renu Bakshi, AKA Fitness Buffhq, is ISSA Certified Elite Trainer. He passed Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, USA obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says: “For me, age is just a number!”