If you are doing physical activities before the age of 50, that's great! But if you do not have the habit of exercising regularly, I am pleased to tell you that it is not too late to build fitness over the age of 50, because physical activity after this age helps relieve some of the symptoms of menopause, such as hot flashes, joint pain and sleep problems.

Fitness over fifty also reduces the risk of heart disease, diabetes, and osteoporosis, in addition to helping control weight and melting belly fat, as the effects of fitness over fifty are so strong that it affects every physiological system in the body for the better.

Health Changes in Your 50s

Nothing stays the same, and as they say, aging will take its due on our body, our health, and the efficiency of our physiological systems. So how do you expect the condition of your vital systems to be after the age of fifty? I will tell you in the following lines.

Brain Health

Some experts believe that your mental activity slows down as you age, and the physical fitness of women over fifty may not be enough to correct this weakness. To help maintain the strength of your mind and memory, you must follow a balanced diet rich in fruits, vegetables, whole grains, and healthy fats such as olive oil and canola oil.

Mental Health

Nearly 95% of people 50 or older say they are very satisfied with their lives, but in women, the hormonal shift of menopause can cause mood changes, and illness and excessive alcohol use can make you more vulnerable to depression.

Here's a simple strategy to boost your mood: Sit less and move more. Your chances of developing mental health problems are higher if you sit more than 7 hours a day or do not exercise over 50 for women.

Immune system

When you're not following a fitness program over 50, your immune system may be slower at going after viruses and other external threats, and you're also more likely to attack your cells by accident, because your body no longer produces as many fighter cells to destroy infections as it used to.

Because of all this, you are more likely to get the flu, pneumonia, or tetanus, so make sure your vaccinations are kept up to date.

Hearing Health

Up to 40% of women over the age of 50 have hearing loss. Aside from normal aging, your genes can play a role, and some health problems, such as high blood pressure, heart problems, and diabetes, can affect your hearing over time.

If you have concerns, ask your doctor about a hearing test, as people who do not hear well are more likely to isolate themselves from their loved ones and become depressed, so being physically fit over 50 will keep you away from the specter of depression.

Bone health

When you're younger, your body replaces worn-out bone cells with new, strong ones, but by the time you reach your 50s, you have more broken bone cells than you can replace, meaning your bones naturally become weaker.

Eat foods high in calcium and vitamin D to protect your bones. Weight-bearing and resistance exercises such as long-distance walking and weightlifting can also help keep your bones strong, which is another benefit of fitness over 50.

Muscles health

After you reach the age of 50, you begin to lose muscle mass at a faster rate, so your physical strength can become weaker as well.

The best way to stop this loss is to lift weights or do strength exercises such as crunches and squats two to three times a week. Not only will you build more lean muscle mass, but you will also improve your sense of balance. Fitness over 50 will be beneficial as you age. 

Joint health

The tissues and cartilage that protect your joints begin to thin over time, and you will feel the effects of this in your fifties. Physical fitness over 50 is still able to avoid joint pain and inflammation. It is also necessary to monitor your weight because excess weight can put pressure on your joints, and be sure to drink plenty of water when you feel thirsty. After all, your body pulls fluids from the joint tissues.

Heart muscle

Once you reach 50, your chances of having a heart attack rise, so being fit over 50 can help you maintain cardiovascular health.

Make your goal to be active for at least 30 minutes every day, even walking short distances is important. Also, try to keep your weight and blood pressure within the normal range, and if you have not stopped smoking, this is the ideal time to do so, because cigarette smoke is a major cause of heart disease.

Changes in Hair, Skin, and Vision After the Age of 50

Hair density

When you reach the age of 50, your hair can start to tire out and fall out, and possibly even turn grey, depending on your origin and family history.

It is common to feel ashamed of the appearance of your hair, but you can dye it, and you can also talk to your doctor about medications or hair transplant surgery.

Skin freshness

Any sun damage you suffered when you were a carefree child will reveal itself now, you may see spots as you age and you'll need to watch for signs of skin cancer.

If you didn't protect your skin when you were younger, it's not too late to start. Use sunscreen and get screened for skin cancer every year.

Your skin is also likely to get dry and easily irritated, and skin moisturizers can help.

Vision Health

If you have to change the position of your eyes when reading your phone, it's because the lenses in your eyes become stiffer with age, so they can no longer switch quickly from far to near.

Over-the-counter glasses may help, or you may need a new prescription for your vision. As you get older, your vision changes, so make sure you get regular eye exams.

Menopause Changes

The average age at which a woman stops menstruating for good is 51. This happens as hormones decline, and you may notice things like dry skin, hot flashes, and mood swings.

If so, you should consult your doctor, as many treatments, from antidepressants to hormone therapy, can help, as can lifestyle changes such as getting enough sleep and doing fitness exercises over 50.

Precautions Taken When Reaching the Age of 50

Precautions for body health

- Health examinations

Yes, your risk of health problems increases in middle age, but some tests can detect early signs of problems, and these procedures will likely include a colonoscopy to check for colon cancer. Women also need annual mammograms, along with a Pap smear every 3 years, if there is a disease in your family, tell your doctor.

- Eat healthy fats

You know that saturated fats are harmful to your arteries and heart health, and more than that, they may also harm your concentration and memory, so reduce your intake of red meat, butter, and other similar foods.

Instead, eat more fatty fish and use vegetable fats, such as flax seeds and nuts. These healthy fats may have additional benefits for your heart and mind. Exercising fitness over 50 can mitigate the effects of this as well.

- Fill your void

This cute expression denotes children, who will grow up and move to another residence when they grow up. Experts suggest that we consider adopting a pet to occupy the nest again. The reason is that studies have shown that people who have cats and dogs have lower cholesterol and are less likely to develop heart disease. They also need fewer visits to doctors.

We don't know why pets seem to help us specifically, but at the very least, having a dog that needs to be walked daily is a great way to boost your over-50 fitness routine.

- Protect joints

Getting older does not mean giving up morning running, because it is considered a form of physical fitness over 50. People used to think that running would destroy their knees, but new research indicates that it may strengthen them by strengthening the muscles that protect them, and this does not seem to increase the risk of injury with arthritis.

However, if you have arthritis, running too much may be harmful, but you can still benefit from fitness over 50, as low-impact activities such as walking or cycling can help strengthen muscles, support joints, and relieve pain.

- Reduce Sodium 

Is your blood pressure higher than it was before? This is normal because blood pressure tends to rise as we get older. Since sodium can raise your blood pressure, you should reduce salt in your diet. Do not forget that the worst food sources are ready-made and packaged foods. Bread and rolls can also contain a lot of salt. Of salt.

Do you want physical therapy? Try to eat more fruits, vegetables, fish, beans, and nuts, and replace sodium in flavoring foods with herbs, spices, vinegar, and other flavorings instead of table salt.

Precautions for mental health

- Keep learning

Instead of sticking to what is familiar and comfortable, try to deal with something new in your life. What does this mean?

By this, we mean going to unusual places, making new friends, or learning a new musical instrument or language. New experiences will build new pathways in your brain, keeping your brain healthy as you age. You will also expand your options for finding excitement and happiness, as you do Fitness over 50.

- Sleep naturally

You may need less sleep after age 50 than you used to before. This is normal, but if you sleep less than 7 hours at night, or you feel tired during the day, something is wrong.

Insomnia is not a normal condition for aging. Exercise more, especially fitness exercises over fifty, and drink less alcohol.

Seek treatment if you have a mental problem such as depression or anxiety. The right treatment can help you sleep soundly again.

- Be sociable 

Spending more time with friends or family can help you keep your mind sharp, as pleasant people have clearer thinking and are less likely to develop memory problems as they age.

Or try volunteering in charitable organizations. A social life is linked to a lower risk of heart disease and a longer life. Don't wait for retirement to start. Studies show that the earlier you start, the less likely you are to have health problems in the future.

- Reduce Alzheimer's risks

Do you want to keep your mind sharp as you age? Getting moving, and doing fitness over 50 regularly in middle age can reduce your chances of developing memory and thinking problems, and as you get older fitness over 50 boosts blood flow to your brain and helps new cells grow there.

Just 30 minutes of walking, cycling, or even gardening 5 days a week can make a positive impact.

Food precautions

As you age, your metabolism slows and you need fewer calories, so choose only foods filled with important nutrients.

Eat dark leafy greens and colorful fruits and vegetables. Try eating a lot of low-fat dairy to get the calcium needed for bones. Choose fortified foods, such as cereals that contain vitamin B12 and milk that contains vitamin D. Limit empty calories from sugary drinks and sweets.

Fitness and Aging

Many of the difficulties of aging are linked to a sedentary lifestyle, and while your chronological age maybe 55, your biological age could be 35 if you follow a consistent fitness exercise program over 50.

Before starting exercises, consult your doctor, especially if you have any risk factors for heart disease (smoking, high blood pressure, high cholesterol, diabetes, or family history).

Maintain Balance

Women over the age of 50 often suffer from tripping and falling while walking. Among the fitness exercises over 50, there are exercises to achieve good balance to prevent falls and possibly serious injuries.

Do these exercises daily.  Stand on one foot or walk from heel to toe, as if you were walking on a beam.

Gentle, dance-like tai chi movements are another beneficial option, as seniors who commit to tai chi for 6 months can cut their risk of falling in half.

Start New

If you didn't have healthy habits in your 30s and 40s, over-50 health and fitness experts tell you you still have a chance.

Perhaps you ate a lot and exercised a little. It is time to do better now, to change your lifestyle in your 50s and beyond. Exercising more and eating healthy can make a big difference.

You can reduce your risk of heart problems, cancer, and bone fractures, it's not too late, you can be healthier and fitter now than when you were 30, all thanks to over 50 fitness.

Physical Fitness for 50 Years Women Program 

Aerobic exercises

Walking, jogging, swimming, and dancing are good exercises you can try. Aerobic exercises move the large muscles in the body, which benefits your cardiovascular system and your weight.

Exercise 20 minutes or more per session, 3 or 4 days a week, and make sure you can pass the “speaking test,” which means exercising at a pace that allows you to continue speaking.

Strength training

Lifting hand weights improves your strength and posture, maintains bone strength, reduces the risk of lower back injury, and also helps you strengthen the alignment of your bones. Start with a hand weight that you can comfortably handle for eight repetitions, gradually adding more repetitions until you can complete 12 times.

Stretching exercises 

Stretching exercises help maintain flexibility and range of motion in the joints, and they also reduce the risk of injury and muscle pain. Yoga and Pilates are good forms of stretching exercises. They are exercises that build core body strength and increase stability.

Make exercise part of your daily routine

Every bit of movement is important. If you're too busy to exercise regularly, find other ways to move. Research shows that all those extra steps you take during the day add up to major health benefits.

Track yourself

Get a fuller picture of your health by trying a wearable fitness tracker, recording the food you eat on a smartphone app, or using tools like a home blood pressure monitor. You will learn new ways to improve your health and chart your progress. Try tracking your progress after fitness exercises. 

Ideas That Help You Keep Moving

• Adopt a dog and take him for a daily walk.
• Take the stairs instead of the elevator. At home, do not shout at your family members from the stairs, but rather go to the top and talk to them.
• Get up and talk to co-workers. Instead of sending emails, do you have a meeting with one or two colleagues? Take them outside and make it a walking meeting.
• Walk briskly whenever you can. Always make sure to wear comfortable shoes, or take them with you, so that your feet are your main means of transportation.
• Find a sport, game, or activity that you love. You will remain committed to exercising if you are doing something that you enjoy.

In conclusion, here is some good news: the older a person becomes, the more satisfied he is with his life, as people in their eighties reported that they are more satisfied than people in their seventies, so look to the future, it could be a happier time in your life, may you be well.

FAQs about Physical Fitness for 50 Years Women

What exercises should one avoid after the age of fifty?

There are some exercises that should be avoided completely after the age of fifty, including:

Leg extension, pull-up, back extension, heavy weights, walking, water sports.

Why do women suffer from depression and mood disorders after the age of fifty?

Due to hormonal changes after menopause.

How do I maintain my health after the age of fifty?

Follow new rules in nutrition, such as adding beans and legumes to your diet to reduce the risk of chronic diseases, and do not forget oatmeal, apples, nuts, leafy vegetables, berries, yogurt, and carrots.

Written By: Hassan Babi

Translated by: Ph. Marah Mohamad

Sources:

verywellfit

webmd