Some people believe that one of the secrets to living a long and healthy life is to maintain an active lifestyle and perform regular exercise. However, when you get to your 50s, you will most likely find that your body is starting to decline—your muscles start to hurt more easily, your joints do not function just like before, and you don’t have the same stamina as you have when you’re younger.
Good thing, there are some things that you can do while you’re younger which can prevent these issues from happening as you get older. In this article, we will share with you some of the healthy habits that can help you stay fit and healthy in your 50s and even beyond.
1. Make sure that you get good nutrition.
In order to maintain a healthy body, it is important to eat the right types of foods. Make sure that your diet gives you the essential vitamins and minerals that your body needs to function well and maintain a strong immune system
Meanwhile, eating the unhealthy types of foods can result to weight gain and chronic inflammation that could make pains worse and affect your recovery. It is recommended to eat whole foods including fresh fruits and vegetables, lean meat, and complex carbohydrates. Instead of eating in fastfood restaurants, eat home-cooked dishes.
2. Get enough sleep and rest.
A lot of people struggle to obtain the required amount of sleep per day and depend on coffee, energy drinks, and other caffeinated beverages to help them get through the entire day.
If you are pushing your body too much, make sure that you get enough good quality sleep. It is during the time you’re asleep when your body repairs itself from all the physical activities that you performed throughout the day.
3. Take the time to relax and destress each day.
With all your responsibilities, work, finances, and family matters, it is pretty normal for you to get stressed from time to time. Because stress can put significant strain on your autonomic nervous system, it can cause adverse impact on your health.
When you’re always stressed, it is more difficult for your body to recover from exercise. Hence, you will see limited results and may even be prone to injuries and health issues. If you want to prevent this from happening, you have to take 10 minutes of your time each day to destress.
The simplest way is to get away from your phone, computer, or other gadgets, put in some earplugs, close your eyes, calm your mind, and focus on breathing from your tummy.
4. Perform more low-intensity workouts.
While exercise routines that involve lifting heavy weights, sprint intervals, and intense circuits are effective for maintaining a fit body, they can also be stressful for your body. After hard-hitting exercises, your joints and nervous system need enough time to rest and recover. If you do this type of training all the time, it can potentially lead to fatigue and injuries.
With this, it is recommended to do at least 1 to 2 low-intensity trainings per week. Perform easy aerobic workouts for 20 to 40 minutes if you want to get your blood flowing through your body. Doing so can aid your muscles in their recovery and boost your cardiovascular health as well. After your aerobic workout, do some stretching and breathing exercises.
The more you practice just a single type of training or sport, the more likely you will get injured and muscle imbalances because they will get overused. With this, it is recommended to move away from your one-dimensional training and integrate other types of workouts, sports, and movements. Keep in mind that variety in physical activities is much better to spare yourself from injuries.
6. Boost your body’s mobility.
As you get older, your flexibility and mobility declines, causing an increase in your vulnerability to injuries and making it more difficult for you to do the sports or other physical activities you love.
If you want to enjoy these activities regardless of your age, boost your body’s range-of-motion. Simply perform a dynamic warmup before you start your training in order to help your body move with ease. You can also take several minutes of stretching so your body will stay mobile.
By doing the things shared in this article, you will be able to enjoy your golden years much better. You will get to spend more time with your children and grandchildren, and even participate in the activities and sports that you love since you’re younger and stronger.