People at every age are trying to lose weight and get in shape. If you don’t have the perfect genetics to keep your body in great shape, there is another way: fitness. We have talked about what people in their 30’s and 40’s can do, this week we will talk about how those in their 50’s can stay healthy.
With a workout strategy targeted for your age and physiology you can fight back against age, build muscle and keep your weight in check. The next few blogs will have a decade by decade game plan, based on advice from scientists, nutritionists and fitness pros, to help you achieve the body you want right now.
In your 50s
As women go through menopause, estrogen production declines, accelerating bone loss. This is why ladies can expect up to a 30% decline in bone mass in their 50s if you skip exercise, setting them up for osteoporosis.
Lack of estrogen has also been linked to weight gain, especially around the abdomen. But there are ways to maintain your fit body.
Turn to a combination of regular walking, strength training and stretching to keep yourself lean, strong and safe, since in the next couple of decades, balance issues can lead to injuries. Stretching not only has an effect on flexibility but also builds muscle strength.
Yoga is a great addition to your routine if you're not already doing it. According to a study, subjects between the ages of 45 and 55 who did yoga at least once a week for four or more years gained about 3 fewer pounds than folks who didn't.
Nutrition game plan: You should keep aiming for a 1,500-a-day calorie count, and make sure you're eating enough protein. By the time you reach 50, you don't process it as well as you did in previous decades so you have to exceed the recommended daily amount of 46 grams.
Here's more motivation: A study found that eating 4 ounces of protein-rich food per meal (as opposed to eating 12 ounces all in one sitting) maximizes your body's muscle-building rate by up to 50%.
Turns out, a glass of red wine could help your anti-aging efforts, too. A recent study in the journal Menopause suggests that having one or two glasses a day may help slow bone breakdown. Cheers!
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