Be Amazing and Fit After 50

Turning 50 is a huge milestone. For many people, this signifies a new chapter in their life. Maybe your child is now grown and out of the house. Perhaps you're noticing some new physical changes to your body. Chances are, you will feel different once you reach this significant birthday. Fortunately, many of those changes can be positive. Turning 50 means that you have a lot of life experience. You know what you like and what you don't like. Use your wisdom to help you become even more amazing and fit when you're 50 and older.

Steps

Getting Physical

1. Join a gym. When you're over 50, it becomes more important to ease into new physical activities. Your body simply can't handle abrupt changes and extreme activities in the way that it used to. Joining a gym is a great way to start a new exercise program because you'll have access to a network of professionals. Look for a gym that offers a free personal training session and health consultation for new members.
   • Many gyms have group exercise classes that are specially programmed for older patrons. Trying a group class is a great way to get in shape and make some new friends.
2. Try a new activity. It's very common to become stuck in an exercise rut. If you are already in good shape, chances are that you have found a method you like and have stuck with it throughout your adult life. But as your body changes, you should consider changing your routine, too. Trying a new form of exercise is a great way to gently challenge your body and get some amazing health benefits.
   • Consider trying Begin Practicing Yoga After 50. Many older people suffer from stiff joints, reduced flexibility, increased body fat, sore muscles, and many other physical ailments. Yoga is great for easing physical tension, and also has amazing mental benefits, too. Try looking for a yoga studio that offers gentle or introductory classes, or senior classes. Those levels will help you to ease into your practice.
3. Head outdoors. The health benefits that you get from physical exercise are increasingly important as you age. It becomes even more important to keep your heart healthy. Finding a workout routine that you will stick to is half the battle. You need regular activity in order to see the benefits. Research shows that women over 50 who exercise outdoors are more likely to exercise regularly.
   • Outdoor exercise can be very enjoyable, which is probably why it is easier to commit to. Try finding a walking trail in a picturesque spot near your home. A hike is a great way to get a workout and to get some fresh air.
   • Swimming is a great exercise for you as you get older. It is effective, but very gentle on aging joints. Look for a nearby park that has a community pool.
4. Get a workout buddy. There are many benefits to finding a friend to join you during your workouts. Having a partner can help keep you accountable. For example, if you make a plan to exercise with someone, you are less likely to cancel than if you are only disappointing yourself.
   • A workout buddy can help keep you motivated. If you see that they are getting results, it can challenge you to work harder.
   • Try looking for local workout groups online. For instance, many cities have groups you can join that take hikes, go golfing, play tennis, etc.
5. Take a walk. Walking is one of the best ways to both get in shape and stay in shape. It is affordable and everyone can do it, no matter where you live. Walking is low impact, but keeps your heart healthy and your muscles limber. This is especially important as you get a little older.
   • Walking is also great because it doesn't require any fancy equipment. Try getting a simple pedometer to keep track of your steps. If you like technology, you can also download an app on your smartphone. Try to get 10,000 steps per day. View it as a challenge!

Eating Right

1. Keep a food journal. Your diet is increasingly important as you get older. As you age, you are increasingly at risk for health issues such as high blood pressure and diabetes. Watching your diet can help lower those risks. When you're trying to eat right, it is helpful to keep a record of what you are eating. Many of us don't realize how many empty calories we consume. Try keeping a food journal for a few weeks to get an accurate sense of your eating habits.
   • Keeping a food diary can help you identify areas where you need to make changes. This can help you visually see where you need to add more nutrients.
   • There are many great diet and food tracking apps available to download onto your smartphone.
2. Eat whole foods. As you age, your metabolism slows down. It becomes increasingly important to eat the right foods so that you don't gain weight and can decrease your risk of having health issues. Try to eat a balanced diet that includes mostly foods that are not processed and do not have a lot of preservatives. Whole foods include more nutrients than packaged foods.
   • Eat plenty of berries and leafy greens. These foods contain essential nutrients and also aid in healthy digestion.
   • Emphasize fruits, vegetables, and low-fat or fat-free dairy products in your diet.
   • Limit sugar, sodium, red meat, and alcohol.
   • Make sure that your diet includes beans. This inexpensive food is a great source of protein and also helps regulate your blood sugar.
3. Stay hydrated. When you're getting older, it becomes more important to pay attention to your heart health. Older adults are much more likely to suffer heart-related health problems. Drinking plenty of water is very important for your heart health, as it helps your heart effectively pump the blood through your body.
   • The amount of water that you need to drink varies and is based on several factors, such as how much you perspire and how hot your climate is. In general, you should try to drink at least nine 8-oz. servings of water each day — more if you're active or in a warm climate that causes you to sweat.
   • You may find that you lose some of your sense of thirst as you age — don't wait until you feel thirsty to have a drink. Make sure you are drinking liquids throughout the day, like water, soup, milk, and juice.
4. Use supplements. As you age, your body's needs change. In order to maintain your health, it becomes increasingly important to make sure that you are getting the required amounts of key nutrients. If you're not already, consider adding supplements to your daily routine.
   • Before taking any supplements or vitamins, it is essential that you speak with your doctor, especially if you are taking other medications. Vitamins and supplements can react with certain medications, and it is possible to take too much of a vitamin, leading to toxicity and adverse health effects.
   • Try a multivitamin that is specially formulated for people over 50. Ask your doctor for suggestions.
   • B-12 is one of the most important vitamins as you get older. It supports healthy blood cells, and also affects your energy levels. Many older adults suffer from a B-12 deficiency, so make sure you're getting enough. This nutrient is found in fish, but you can also buy supplements at your drugstore..
   • Some vitamins, such as vitamins A, D, E, and K, are fat-soluble, meaning you don't eliminate excess through your urine; they stay in your body, stored in your fat, which can lead to toxicity. Excess levels of vitamin E can increase risk of hemorrhaging, and too much vitamin K can reduce or reverse the effect of blood thinners.
5. Ask your doctor for tips. Your general physician is your best resource for health care tips. Your doctor is familiar with your physical health, and can therefore tailor advice to meet your specific needs. As you get older, it is important that you see your doctor regularly. Even if you feel great, you should get a checkup at least once a year.
   • Ask a lot of questions. Don't be afraid to use your doctor as a resource for many things. You can ask for a recommended exercise plan and tips on how to eat better.

Getting Your Mind in Shape

1. Do puzzles. Being amazing and fit means keeping your mind sharp, not just your body. As you age, you might notice yourself becoming a little more forgetful. The older you get, the more important it is to actively work your mind. Doing puzzles is a great way to exercise your brain.
   • Brain teasers and word games are also excellent ways to train your brain. Try doing crossword puzzles or Sudoku. Download games onto your smartphone or tablet.
   • Play chess, bridge, or other challenging board or card games.
2. Read more. As you age, your cognitive speed slows down. Research shows that reading more can actually slow the mental aging process. Reading enhances your memory and increases your attention span. So grab a book, newspaper, or magazine and start reading!
   • Try joining a book club. Your local bookshop or neighborhood library likely has a variety of groups you can join. Turn reading into a new social experience and meet new people.
3. Learn something new. The act of learning is a great way to keep your mind sharp as you age. Continuing your education, learning new skills or pursuing a new hobby may help maintain individual brain cells and fortify your memory.
   • Many people suggest trying to learn a new language, but you don't have to make it that complicated. Instead, try learning a new vocabulary word each day. To help, get a word of the day calendar or download an app to your phone.
   • You can also try learning a new skill. For example, maybe you've always wanted to learn how to knit. Teaching yourself a new hobby is a great way to keep your mind young.
4. Socialize more. There are great benefits that come with socializing. Not only is it enjoyable, but it is good for your health. People who socialize regularly tend to have lower blood pressure and a decreased risk of diseases such as Alzheimer's.
   • Try scheduling regular activities with your friends. For example, create a dinner club that meets once a month. You can get together with friends and try new recipes or restaurants.
   • Interact with your friends and family during your regular activities. For example, take your grandchild to the grocery store with you, or invite your neighbor to go on a walk. There are many ways to get more socialization into your day.
   • If you are looking to meet new people, try going to classes at a yoga studio and striking up conversations with other people who are looking to better themselves. Book clubs, religious meetings, and gyms are also great places to meet other people and socialize.

Tips

• Don't be afraid to try a new activity. New experiences will keep you feeling young.
• Make sure to consult your doctor before trying any new physical experiences.

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