Turning 50 and beyond is truly a fun time in life when your body is ready to fully enjoy it. To stay healthy, fit and live your best life is now more important than ever keep active and incorporate exercise into your routine. To help you out, we’ve rounded up some crucial morning exercises you shouldn’t skip after 50, according to science.
Exercising can help work the muscle as well as the calories from the torch. By staying on top of your physical activity, you’ll also limit your risk of developing chronic diseases, including diabetes, heart disease, high blood pressure, arthritis, Alzheimer’s disease, stroke and osteoporosis, according to Jumpstart by WebMD. And that’s not all! Exercise keeps your bones strongimproves your coordination, helps you maintain good heart health and reduces decline in cognitive abilities, live strong reports. It can even lower your chance of developing cancer and improve your sleep.
Scott Kaiser, MD, a family medicine physician and geriatrician at Providence Saint John’s Health Center in Santa Monica, California, says (via live strong), “There are clear biological pathways to explain the ways in which exercise can positively impact factors that reduce cancer risk.” Dr. Kaiser also explains: “A complete workout, including a combination of exercises to increase endurance, strength, balance, and flexibility, can help in many ways. Beyond the physical benefits of increased strength, health cardiovascular and balance, there are mental and emotional rewards as well.
Exercising consistently provides a lot of good for your overall well-being, regardless of when it’s done. But research has shown that exercise in the morning proves to be slightly more beneficial for several reasons, according to UHealth Collective. If you’re logging time in the gym, you might as well get the best rewards for your efforts, right?
Let’s first dive into the reasons why it’s a great idea to rise and shine, then get active. according to a to study in the International Journal of Obesity, people who exercised in the morning lost weight over a 10-month period, which exceeded the number of people who exercised later in the day. More research indicates that when women exercise in the morning, improve muscle strength in the lower body, as well as lower blood pressure and abdominal fat.
Aside from the scientific physical benefits, it’s just a good idea to exercise first thing in the morning so nothing throws your plan off track. Make it a priority, like brushing your teeth. Once this is done, you can feel accomplished and motivated to start the rest of your day. We’re here to share morning exercises you shouldn’t skip after 50, based on science.
Related: Trainer reveals 5 exercise habits to slow muscle aging
An excellent way to start your workout is with an elliptical, stationary bike, or treadmill for cardio. You can adjust the intensity on any of these machines to the speed and level that best suits your needs. health line recommends aiming for a brisk walking pace (3 to 3.5 miles per hour). People who are quite active can try to maintain between 3.5 and 4.5 miles per hour. Feel free to go at your own pace, but don’t be afraid to challenge yourself.
Five minutes on an elliptical is a great way to get your blood pumping (via Harvard Health Journal). Doing this two or three times a week is a great start in the morning, then build up to 10 minutes and more. It’s also a good idea to change it up and alternate equipment each day you hit the gym. And if you prefer to be outdoors, a brisk walk works just as well. The recommendation of the Physical Activity Guidelines for Americans is to get a minimum of two and a half hours of moderately intense aerobic activity or at least 75 minutes of vigorously intense aerobic activity each week.
Related: Get lean and toned with this 15-minute walking workout
A rowing machine will provide a stellar, low-impact workout for your entire body. first degree aptitude He considers it a great exercise for people 40 and older to add to their routine, explaining that research shows that older adults can benefit from increased endurance and physical strength when exercising on a rowing machine .
According to Nike, studies indicate that when used correctly, rowing gives more than 80% of your body to a workout. You’ll have a great cardio workout for your heart, strength training for your muscles, and resistance training for your endurance. Also, Interdisciplinary Neurosurgery published a study in which surgeons enduring musculoskeletal pain due to awkward postures while performing surgery used a rowing machine, because it works wonders on posture and helps fatigued muscles.
The last of the morning exercises you shouldn’t skip after 50? strength training According to Better Health Channelincorporating strength training into your routine will help you manage your weight and any pain you are experiencing, protect your joints, slow or possibly prevent the decline in cognitive abilities, and help you avoid many chronic health problems, such as obesity, depression, arthritis , back pain and heart disease and diabetes. Doing some strength training first thing in the morning will also improve your sleep, self-esteem, bone density, posture, balance, mobility, stamina, and ability to do everyday jobs.
After you turn 30, you lose lean muscle mass. So as you age, it’s important to do strength training to build and preserve it. Along with your aerobic training, the Physical Activity Guidelines for Americans recommends that adults perform moderately intense (or greater) muscle-strengthening exercises a minimum of two days a week. For your strength exercises, you can lift free weights, work with resistance bands and suspension equipment, use weight machines, and make good use of your body weight (for squats, lunges, pushups, planks, and the like). It’s pretty clear why strength training is a workout that shouldn’t be skipped!
