Getting fit after 50 is achievable with the right strategies. Whether you’re looking to shed pounds or improve your overall health, exercise can play a vital role—but only if approached correctly.
Take it from Marie, who lost 57 pounds by following these five proven tips designed to prioritize safety, sustainability, and results.
1. Start with Walking—The Right Way
Walking is a great starting point, but don’t jump straight to 10,000 steps a day. This can lead to joint strain and injury, especially if you’re starting from a sedentary lifestyle.
Instead, aim for 10-20 minutes daily and focus on the benefits beyond weight loss. Use walking as a way to de-stress, enjoy fresh air, or listen to a favourite podcast.
2. Add Weight Training to Your Routine
Resistance training is key for boosting metabolism, protecting joints, improving posture, and maintaining bone health.
Many clients describe strength gains as their "superpower," enabling them to tackle tasks they once avoided. Focus on compound movements that engage multiple muscle groups, like squats and shoulder presses, for maximum efficiency.
3. Start Light and Progress Gradually
Avoid the common mistake of starting too heavy or too fast. Focus on proper form with light weights, aiming for 8-12 repetitions per exercise.
This prevents injuries and ensures you can stick to your routine. Remember, feeling exhausted or sore after every session isn’t necessary for progress—start at a manageable intensity to build consistency.
4. Monitor Intensity Levels
Think of exercise intensity on a scale from 1 to 10. For the first few weeks, aim for a 3-4 to allow your body to adapt.
As you grow stronger, increase to 5-8, but listen to your body. If you’re not feeling up to a high-intensity workout, dial it back to maintain consistency and avoid burnout.
5. Focus on Major Muscle Groups
Maximize your time by targeting large muscle groups like your legs, chest, back, shoulders, and core. Exercises like squats, shoulder presses, and rows work multiple muscles simultaneously, saving time and improving overall functionality.
Take the Next Step
Ready to kickstart your journey? Take the free BOOST Weight Loss Assessment for a personalized action plan, including dietary advice and exercise tips tailored to your goals. Click here to start now.
Comments