Staying active as we age is undeniably important, but are you wondering how often should a 50-year-old exercise?
In this blog we answer the question for you, and share some tips on how often we recommend incorporating strength and cardio workouts into your routine.
At North West Physio, we understand how busy life can be, but putting your health and wellbeing first is one of the best gifts you can give yourself.
Why? Well, exercise can help to prevent illnesses and diseases, as well as boost energy levels and muscle mass, and add years to your life.
Are you ready to begin an exercise program? It’s important to speak with a qualified health practitioner before you do, to ensure your workout will be both safe and beneficial for you.
If you’d like to discuss a tailored program with one the trained physios at one of North West Physio Brisbane clinics (multiple locations), please reach out to us here.
Strength Training Over 50
Strength training is a must for all age groups. It’s recommended that older adults above 50 conduct muscle and strength training on at least two (2) days a week.
At North West Physio, we believe unilateral lower body exercises are vital for maintaining stability and body symmetry, such as:
- Single-leg planks
- Side-lying plank holds
- Bulgarian split squats
- Knee extensions
- Straight leg raises
- Side hip raises
We also recommend the below bilateral exercises for strengthening:
- Calf raises
- Hip marching
Cardio Over 50 | How Much You Should Be Doing
If you are well enough, you should spend between 2.5 and 5 hours of doing moderate intensity cardio each week or 1.25 to 2.5 hours of vigorous cardio activity.
Not sure how to measure intensity?
- Moderate intensity – 50 to 70% of your Maximum Heart Rate
- Vigorous intensity – 70 to 85% of your Maximum Heart Rate
Basically, you should be able to answer simple questions while working out, but if you can have full conversations when exercising, you’re probably not working hard enough.
Stretching Exercises for Over 50
Stretching and flexibility exercises are important for over 50s, especially as we aim to maintain functional range of motion as we age and our muscles tighten.
If you work on improving your flexibility as you age it will also:
- Decrease your risk of injury,
- Improve your posture,
- Reduce joint and muscle pain and
- Boost your performance in day-to-day tasks.
A few light yoga poses and other exercises which can promote flexibility and are suitable for this age group include:
- Cat-cow pose
- Pigeon pose
- Standing side bends
- Ankle circles
- Standing quad stretch
- Tricep stretch
How to Make Exercise A Habit | 4 Top Tips
- Pick an activity you enjoy – If you look forward to exercising, you’re more likely to stick with it!
- Put it in your calendar – Block out a few specific times for exercise each week and write it in your diary or calendar.
- Set reasonable goals and stick to them – Don’t go too hard too quickly because you may become disheartened or burn out.
- Find a workout buddy – Grab a group of friends or even family members and make your workout a weekly catch-up.
How Often Should a 50-year-old Exercise
Do you want to talk to one of our trusted physios about a tailored treatment or exercise plan? You can make an appointment here.
North West Physiotherapy is your one-stop pain relief and healthy living practice in Brisbane. With four clinics across North Brisbane; Everton Park, Keperra, Eatons Hill and Nundah our aim is to provide holistic healthcare solution to suit your specific lifestyle.
Our services include Physiotherapy, Sports Physio, Hydrotherapy, Pilates, Podiatry, Dry Needling, Massage, Womens Health, and Seniors Strength and Balance Classes. Please note that services vary across our clinics.