4 • Fitness & Wellbeing


Fit over 50 I


t can be a sad truth to acknowledge that once we reach 50, our bodies aren’t able


to cope with the same physical exertion as when we were younger. Even if you’ve exercised consistently throughout your life, you might still need to make adaptations as your body starts to slow down and ache a bit more. Here’s everything you need to know.


WHY IS EXERCISE SO IMPORTANT IN LATER LIFE? There are huge benefits to continuing to exercise as you age, and it’s never too late to start engaging in physical activity. Personal trainer Andrew Hill says: “Keeping fit and maintaining our physical health are two sides of the same coin — we can’t have one without the other. We might enjoy relatively good health while living a sedentary lifestyle, but you’ll achieve even better health and longevity by staying physically active. Not to mention the benefits on our mental health, the reduced risk of falls and being able to maintain your independence as you get older.”


Health, Fitness & Wellbeing - brought to you by APL Media • Wednesday 17 April 2024


Fitness experts reveal why exercising as we get older is so important, and how best to do it. Words: Katharine Storr


Every person is different, but as we


get older, we naturally lose muscle mass and strength — this can be especially common in women as they go through the menopause, along with the risk of osteoporosis, but both can be helped with exercise. Plus, the risk of heart disease, a


leading cause of illness and death for both men and women as they get older, can be reduced with regular exercise by lowering blood pressure, reducing cholesterol and improving circulation, points out personal trainer Anya Russell. Mindset coach and personal


trainer Kate Stirling says exercise also has other benefits: “Exercise supports quality sleep and good posture, which in turn minimises those niggly issues like back pain and reduces the negative impact of lifestyle choices especially if your life has become more sedentary.”


WHAT EXERCISE IS BEST? Luckily, there are plenty of types of exercise you can do to maintain heart health, balance, mobility and strength as you age. Any type of


as a whole. Yoga teacher Libby Stevenson recommends yoga because “it’s gentle movement, stillness, breathing, meditation, awareness and connection to self at a time of life that can be challenging physically and psychologically.”


WHAT IF YOU’RE COMPLETELY NEW TO EXERCISE? You’re never too old to get your body moving and even small changes to your daily or weekly routine will make a difference. If you have any health issues, make sure you speak to your GP before taking up something new. Andrew doesn’t recommend starting high-impact activities such as running if you’ve not done them before, due to the damage it could do to your bones and joints. If you’re feeling apprehensive


A GROUP OF ADULTS FOLLOWS THEIR INSTRUCTOR IN A YOGA POSE/GETTY


cardio exercise such as fast walking, jogging, swimming or cycling will be great for your heart health, maintaining your muscle mass and bone density. The experts we spoke to also recommended adding strength training with weights to your workout and suggested exercises such as squats, deadliſts, lunges, press-ups, rows and overhead presses. If you’ve never done these types of exercises before, it’s best to


speak to a personal trainer who can teach you how to do them properly to avoid injury. Anya says: “As we age, joint


stiffness and reduced flexibility can occur, making it more challenging to perform everyday activities and increasing the risk of injury.” Yoga and Pilates are gentle forms of exercise that can help you maintain your mobility, but also make you focus on your breathing and body


about getting going, Kate says: “Suggest doing something with a friend or, if you’re really stuck, start with the most accessible option — this is oſten walking more within your day-to-day routine, such as getting off a bus or train a stop earlier on your commute for example. Gym classes or local outdoor groups are great if you need some help with motivation.” Find an exercise that makes you


happy and that you have time to incorporate into your daily life. Mindset coach and personal trainer Kate concludes, “It’s never too late to start exercising — even if it hasn’t been part of your routine before.”


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