YOUR 50 YEARS AND MORE: FACILITATING THE STAGE OF THE LAST TIME
With menopause comes a decrease in bone health and loss of muscle mass, with some problems such as pain or discomfort in the joints. “If you laid the foundation for his fitness early in life, he’s likely to maintain a higher physical capacity than someone just starting out,” Bellina said.
Again, experts say it’s never too late to start, just your baseline would be different than someone who has had years of experience doing it. He will eventually get there, but it will take some time.
for fitness
“Factors that can reduce a person’s ability to exercise optimally include: a lower range of motion due to weak muscles and joint inflammation, and a slight decrease in neurological function that can also affect balance,” Bellina said.
Beyond age 50, both cognitive and physical ability will eventually decline. Therefore, the exercises must be modified so that you can safely participate in strength training. Also, to improve cognitive powers, coordination exercises and single-sided alternating exercises are effective.
Dr. Wee also advised: “Starting at age 50, try to maintain joint flexibility, range of motion, stability, and strength. Many in this age group would also see some joint degeneration and arthritis, particularly in the knees and hips. Stretching exercises like yoga and Pilates will help strengthen them.”
Further declines in strength, balance, and mobility increase the risk of falls for women in their 60s. Incorporating unilateral exercises for the lower body strengthens the legs and minimizes the risk of falls.
Consider adding a longer rest time, reducing the intensity of your workout, and not overdoing any exercise. Also incorporate exercises that require coordination to improve balance and range of motion.
exercises to do
For upper body: seated row or lat pulldowns with resistance bands.
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