Turning 50+ is truly a fun stage in life when your body is ready to take full advantage of it. In order to stay healthy, fit, and live your best life, it’s more important than ever to stay active and incorporate exercise into your routine. To help, we’ve rounded up some crucial morning exercises you shouldn’t skip after 50, according to science.
Working out can help you build muscle and burn calories. By staying in top physical shape, you’ll also limit your risk of developing chronic diseases, such as diabetes, heart disease, high blood pressure, arthritis, Alzheimer’s disease, stroke, and heart disease. osteoporosis, according to Jumpstart by WebMD. And that’s not all ! Exercise keeps your bones strong, improves your coordination, helps you maintain good heart health, and reduces cognitive decline, Long live reports. It may even reduce your risk of developing cancer and improve your sleep.
Scott Kaiser, MD, family physician and geriatrician at Providence Saint John’s Health Center in Santa Monica, Calif., says (via Long live), “There are clear biological pathways to explain how exercise can positively impact factors that reduce cancer risk.” Dr. Kaiser also explains, “A comprehensive workout, including a mix of exercises to increase endurance, strength, balance, and flexibility, can help in many ways. Beyond the physical benefits of strength, From increased cardiovascular fitness and balance, there are also mental and emotional rewards.”
Working out consistently provides a wealth of benefits for your overall well-being, regardless of when it’s done. But research has proven that exercising in the morning is slightly more beneficial for several reasons, according to UHealth Collective. If you’re on time at the gym, you might as well reap the best rewards for your efforts, right?
Let’s first look at why it’s a good idea to get up and shine, and then get active. According to a study in the International Journal of Obesity, people who exercised in the morning lost weight over a 10-month period, which exceeded the number of people who exercised later in the day. Other research indicates that when women train in the morning, they improve lower body muscle power, as well as blood pressure and abdominal fat.
Scientific physical benefits aside, it’s just a good idea to start your exercise in the morning so nothing gets in the way of your plan. Make it a priority, like brushing your teeth. Once that’s done, you can feel accomplished and motivated to start the rest of your day. We’re here to share science-based morning exercises you shouldn’t skip after 50.
Related: 5 Exercise Habits to Slow Muscle Aging, Trainer Reveals
A great way to jump-start your workout is to use an elliptical trainer, exercise bike, or treadmill for some solid cardio. You can adjust the intensity of any of these machines to the speed and level that suits you best. Health Line recommends aiming for a brisk walking pace (3 to 3.5 miles per hour). Very active people might try to maintain a speed of 3.5 to 4.5 miles per hour. Feel free to go at your own pace, but don’t be afraid to challenge yourself.
Five minutes on an elliptical trainer is a great way to get your blood pumping (via Harvard Health Publishing). Doing this two to three times a week is a good start in the morning, then work your way up to 10+ minutes. It’s also a good idea to change it up and alternate the equipment each day you go to the gym. And if you prefer to be outdoors, a brisk walk works just as well. The recommendation of Physical Activity Guidelines for Americans is to get a minimum of two and a half hours of moderately intense aerobic activity or at least 75 minutes of vigorous intensity each week.
Related: Get Slim and Tone With This 15-Minute Walking Workout
A rowing machine will provide a stellar low-impact, full-body workout. First degree fitness considers it a great exercise for people in their 40s and beyond to add to their routine, explaining that research shows that older people can benefit from a boost in endurance and physical strength by exercising on a rower.
According Nike, studies indicate that when you use the correct form, rowing allows over 80% of your body to work out. You’ll get great cardio for your heart, strength training for your muscles, and endurance training for your stamina. In addition, Interdisciplinary neurosurgery published a study in which surgeons with musculoskeletal pain from awkward postures during surgery use a rowing machine because it works wonders on posture and helps tired muscles.
The last of the morning exercises not to skip after 50? Strength training. According Best Health Channel, incorporating strength training into your routine will help manage your weight and any pain you may be experiencing, protect your joints, decrease or possibly prevent reduced cognitive abilities, and help you avoid many health problems. chronic conditions including obesity, depression, arthritis, back. pain, heart disease and diabetes. Starting with strength training will also improve your sleep, self-esteem, bone density, posture, balance, mobility, endurance, and ability to perform daily tasks.
After you hit 30, you lose lean muscle mass. Therefore, as you age, it is important to do strength training in order to build and maintain it. In addition to your aerobic training, the Physical Activity Guidelines for Americans recommends that adults perform moderately intense (or more) muscle-strengthening exercises at least two days a week. For your strength exercises, you can lift free weights, work with resistance bands and suspension equipment, use weight machines, and use your body weight wisely (for squats, lunges, push-ups, boards, etc). It’s pretty clear why strength training is a workout you can’t miss!
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