You’ve probably heard that once you get past 50 it’s all downhill?
Well, nothing could be further from the truth.
Yes, of course, if you abuse your body with too much food, drink, and spend hours on the couch watching Netflix, it will be a rapid decline…
BUT, if you do the right things and take care of your body, there’s no reason why you can’t get into one of the best, if not ‘THE BEST’ shape of your life.
I’ve seen this happen with lots of my 1-1 coaching clients, people over 50 who do the correct type of training, improve their diet and lifestyle…
They get amazing results not only physically (improved: fitness and body shape) but also mentally, feeling happier and healthier than ever.
Would you like to feel like this?
If this is what you want, please read on…
I’ll be sharing the secrets to keeping fit after you’ve turned 50. I will give you easy to apply and practical tips, share the best exercises you can do + much more…
How to get in the best shape of your life in your 50s…
#1 Strength Training
The older you get, the weaker you’ll get, especially if you don’t train your muscles.
Muscle is your friend. Not only will it allow you to lift more, but it will improve the quality of your life, speed up your metabolism – making it easier to stay trim.
There are lots of exercises you can do to keep your muscles strong. To get the best exercises for you, I would recommend investing in a personal trainer, even just a couple of sessions will really help you.
You could also invest in an LEP Fitness custom exercise plan (£49) – where you fill out a detailed questionnaire, and I design a custom exercise plan for you based on your goals, equipment, and current fitness level.
Here are some excellent exercises that I do with my clients over 50…
Plank – hold for 15-60s
Side Glute Leg Lift – 20-30 reps each leg
Dumbbell clean and press – 8-15 reps
Dumbbell split squats – 8-15 reps each leg
#2 Keep Yourself Mobile & Flexible
Your mobility and flexibility will also decline once you hit 50 unless you keep yourself supple. It’s easier than you think, and you’ll only need to spend 5-10 minutes each day to achieve life-changing results.
Firstly let’s point out the difference between ‘mobility’ and ‘flexibility’…
Mobility – is the ability to move freely and easily. For example, being able to play a sport or reach a high shelf in your cupboard.
Flexibility – is more to do with stretching and lengthening muscles, for example, being able to touch your toes and hold the position relatively comfortably.
To improve your mobility, here are 2 of my favourite exercises…
Jefferson Curl – 10 reps
Spider Man Walks – 20 reps
For flexibility, here are 2 of my favourite stretches…
Glute Stretch on bench or chair – hold each side for 30-60s
Hip Flexor Stretch – hold each side for 30-60s
#3 Invest In Quality Supplements
Supplements have a multitude of benefits that can boost your health. For example, there are supplements to improve your energy, supplements to promote good sleep, etc.
What supplements should you invest in?
First of all, I recommend speaking to your doctor before taking any supplements, especially if you are taking medications.
The ones that are popular with my clients are:
- Multivitamins – I would look at picking up the best multivitamins for men over 50 and doing the same if you’re a woman. A good multivitamin will give your body all the vitamins and micronutrients it needs – ones that you aren’t getting from your diet.
- Magnesium – this is an excellent supplement for promoting good sleep. I’ve talked about ‘magnesium glycinate’ in lots of my posts – it’s one of the best supplements for recovery – both physically and mentally.
- Vitamin D – If you live in the UK, I would recommend investing in a vitamin D supplement.
- Vitamin C – to boost your immune system and help you fight colds and illnesses.
Other supplements worth looking at are:
- Vitamin B-12
#4 Walk 10,000 steps a day
I have many clients who have dogs, and they walk everyday; usually at least 10,000 steps per day, guess what?
They are all trim, fit, happy, and healthy. Now, you don’t need a dog to walk 10,000 steps, but it does help!
Walking does wonders for the mind, body, and spirit. Not only does it build cardio fitness, burns calories, and keeps your waist trim, but it also does wonders for your mental health…
Walking helps you process difficult emotions, get in touch with your spirit, solve problems (Steve Jobs used to do it for this reason), and to improve imagination/creativity.
Try and get outdoors every day and walk 10,000 steps. This equates to around 60-75 minutes of walking.
If you struggle to do 10,000 steps, then aim to do 5,000 or 7,500, and slowly build up. You can track your step using a Fitbit, or most smartphones have a built-in pedometer.
#5 Get More Sleep
We tend to sleep less as we age, and the less we sleep, the more likely we are to:
- Develop Alzheimer’s/dementia
- Eat more sugary foods
- Have low energy
- Poor moods
- Lowered libido
- Weight gain
If you improve sleep, all of the above are far less likely to happen. I’ve talked about sleep lots in my previous blogs. Here are some articles I would recommend reading…
- HOW TO GET THE BEST NIGHTS SLEEP YOU’VE HAD IN 10 YEARS
- 3 SUPPLEMENTS THAT WILL HELP YOU SLEEP LIKE A BABY
Thanks for reading, if you have any questions please get in touch here
Nick Screeton – Founder of LEP Fitness