Staying fit after 50

THEY say you are as young as you feel, and when you are hitting 50, keeping fit can help you to look young too. But apart from making you feel and look good, staying fit will also help you to better cope with midlife challenges such as menopause and arthritis.

“You need to be aware of the importance of bone health, because after menopause, women tend to lose bone and if they don’t do something about it, then their bones can become so thin that they break and there are severe consequences if a woman fractures her spine or her hips,” explained Dr Fay Whitbourne from the Jamaica Midlife Health Society.

She advises women to maintain a healthy lifestyle to counteract the possible health challenges faced during midlife such as diabetes, hypertension and osteoarthritis.

“It is true that when you are young and are raising a family and working, it is very hard to fit in exercise. But the woman needs to do so as soon as she can. Even if she can’t do it four times per week, she should try to fit it in. You can even do three 10-minute sessions [per day], which is as good as doing a 30-minute session,” she said.

Here are some of the ways you can stay fit after 50:

1. Get involved

Volunteering or becoming a member of a social club is a great way to boost social connections and help you feel good about yourself, as it gives you a sense of purpose. It also helps you to ease into retirement better and helps you to meet others with similar interests.

2. Start hitting the pavement.

Exercising does not have to be done at the gym. You can enjoy low-impact exercise like walking around your neighbourhood before the sun comes out or in the evening when the time is cool. You can make arrangements with your friends or relatives to enjoy this activity. Make it more challenging by power walking instead of taking a leisurely stroll. You could also adopt a dog if you don’t have one, and take it for walks daily.

3. Eliminate or minimise use of unhealthy ingredients

Try to eat as close to natural as possible by sticking to mostly whole grains, fruits and vegetables. Also increase your dairy consumption so you can benefit from the calcium intake. Consuming a diet rich in refined sugars and cholesterol will jeopardise your health and make you more susceptible to medical challenges such as diabetes.

4. Make eating healthy a social event

If you live alone, you can arrange to have your friends over for weekend potlucks, as these will allow you to share recipes and enjoy the company of others. Try to stick to meals that won’t clog the heart and leave you feeling sluggish, but instead swap exciting dishes or prepare them together as you reminisce on the memorable moments.

5. Try going to bed earlier

Adjust your bedtime so you can retire for rest earlier than you did in your 20s and 30s, for example when you had to burn the midnight oil to meet school or work deadlines. You can redecorate your room with cool, peaceful colours to create a welcoming atmosphere to reduce sleep.

6. Exercise your mind

Try to find new challenges that will cause you to exercise your brain and keep your memory sharp. Doing puzzles and crosswords is good, but you can also try your hand at something new, like studying a foreign language or learning a new computer skill.

7. Start swimming

This is a holistic activity that is easy on the joints and can improve your fitness levels. It is a great cardiovascular, full body workout that helps to give you peace of mind. If you are just starting out, it is best to get a coach who can show you various techniques and help to monitor your form so you get the best from this kind of exercise.

8. Take your multivitamins

Have your doctor prescribe a good multivitamin supplement that you can take to promote good health as you age. Vitamin B12, for example, is important for supporting healthy nerve and blood cells.

9. Wear your sunscreen

It’s important to protect against ageing your skin even as you work at keeping your body looking young. One way to counteract skin ageing is to use your sunscreen, even when you are indoors. “That’s because even the sun’s rays can roast your skin and cause ageing. Continued exposure to sun without protection usually causes dry skin, sagging and wrinkles,” explained anti-ageing physician Dr Sandra Knight.

10. Quit smoking

Smoking becomes even more of a risk factor for cardiovascular disease as you age. So if you have not been able to kick the habit before, midlife is a great time to put even more effort in trying to do so. Smoking can help to block the respiratory passageways and heart, so the sooner you curb this addiction, the better it is for you.