Difference between revisions of "Be Amazing and Fit After 50"

#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.<ref name="rf1">http://www.huffingtonpost.com/jill-s-brown/exercise-after-50_b_5611601.html</ref>

#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.<ref name="rf2">https://www.nia.nih.gov/health/publication/exercise-physical-activity/chapter-3-go</ref><ref name="rf1" />

#*Consider trying [[Begin Practicing Yoga After 50|yoga]]. Many older people suffer from stiff joints, reduced flexibility, increased body fat, sore muscles, and many other physical ailments.<ref name="rf3">http://www.seniorfitness.net/YOGA.htm</ref> 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.<ref name="rf3" />

#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.<ref name="rf4">http://www.ncbi.nlm.nih.gov/pubmed/25423324</ref>

#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.<ref name="rf5">http://www.avera.org/services/family-medicine/find-your-healthy-balance/fitness-after-50/</ref>

#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.<ref name="rf2" />

#Keep a [[Keep a Food Diary|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.<ref name="rf6">https://www.nia.nih.gov/health/publication/healthy-eating-after-50</ref>

#*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.<ref name="rf7">http://www.webmd.com/diet/obesity/can-food-diary-help-you-lose-weight</ref>

#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.<ref name="rf8">http://www.everydayhealth.com/columns/johannah-sakimura-nutrition-sleuth/over-50-add-these-foods-to-your-diet-now/</ref>

#*Emphasize fruits, vegetables, and low-fat or fat-free dairy products in your diet.<ref name="rf6" />

#*Limit sugar, sodium, red meat, and alcohol.<ref name="rf6" />

#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.<ref name="rf9">http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/FitnessBasics/Staying-Hydrated---Staying-Healthy_UCM_441180_Article.jsp#.ViZ8-OxViko</ref>

#*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.<ref name="rf6" />

#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.<ref name="rf10">http://health.clevelandclinic.org/2013/05/5-tips-to-stay-fit-after-50-2/</ref>

#*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.<ref name="rf11">http://www.webmd.com/vitamins-and-supplements/nutrition-vitamins-11/fat-water-nutrient?page=2</ref>

#*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.<ref name="rf11" />

#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.<ref name="rf12">https://www.nia.nih.gov/health/publication/talking-your-doctor/opening-thoughts-why-does-it-matter</ref>

#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.<ref name="rf13">http://www.health.harvard.edu/healthbeat/7-ways-to-keep-your-memory-sharp-at-any-age</ref>

#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!<ref name="rf14">http://www.smithsonianmag.com/science-nature/being-a-lifelong-bookworm-may-keep-you-sharp-in-old-age-6786112/?no-ist</ref>

#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.<ref name="rf13" />

#*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.<ref name="rf15">http://www.huffingtonpost.com/carol-e-wyer/stay-young-as-you-grow-older_b_7250408.html</ref>

#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.<ref name="rf16">http://www.alzprevention.org/lifestyle-choices-about-socialization.php</ref>