Fitness mantra for above 50 years of age….

Normally, people once attain the magical number of 50 years of age, start to get a feeling that they have become old enough to carry out exercises. This is subtle complex in them and more so a complacent attitude to avoid doing exercises. Aging is a normal metabolism in human and there is no reason for it to be deterrent to your fitness. Many people stop continuing to give importance to fitness at this age thinking themselves that they are not capable of being fit anymore. It is at this moment we should get over such unmerited thoughts and move on..

Here we give some tips which can be followed for keeping your Fitness in tact even after ticking the age of 50. You can still look smart and inspire people with your fitness. It is fine if you haven’t attempted any sort of Fitness training till your age 50;you can start afresh with your exercises and prove your peers that aging need not necessarily give you weakness.

If you were a marathon race performer in your younger days and now afraid of losing your body strength as you are crossing the age of 50, then you have nothing to worry about. You can go through some fitness exercises to maintain your physical strength and performance.  A perfect combination of exercises and a good diet can keep you captivating and healthy even after the age of 50.

If you are regular Runner, then you need not have to worry about this mark of 50. You are an ace Runner who would have already inspired lot of people unobtrusively. You can continue to Run without giving it a break just because you are 50 years old.

The following basic exercises can help you to stay active, running and younger by preventing your muscles and bones from becoming weaken as the result of the age. You can get enrolled in a Gym to do these work outs and preferably take the help of the Trainers to get into a proper position for doing these exercises.

Squat
There are various squat positions suggested by the professionals to the trainees but the one which is perfect for the people over 50 is squat to a chair. In this exercise, you need to stand up a bit away from your chair so that you cannot sit on it, but your butts can touch the edges of the chair when you take the position of sitting. Keep your hands parallel to the ground while practicing this exercise. You need to bend your knees and take the posture of sitting on the chair, but after touching the chair immediately, you need to stand up again. This can increase your strength of the muscles and keep your bones perfect as well.

Lift weight
Lifting dumbbell is always good for strengthening your muscles. You can lift the 5 to 8-pound dumbbell when you are starting exercises. But you need to increase the weight of the dumbbell according to your body strength and condition. If you are PRO-GYM, then you can still continue to lift on heavy dumbbells.. This can help you to get a better muscle tone at the age of 50.

Chest press
This is another work out plan for the 50 years old people who want to keep their back, lower back and other portions of the body free from pain and strong enough as well. You need an exercise ball on which you are instructed to be seated and then roll your back by keeping your feet flat on the ground and going a few steps forward. You need to step forward in this position until the ball reaches to your shoulder. Then you need to lift weight according to your endurance while keeping the palms facing at the upside and bring it back by bending the elbows.

Maintain proper diet
Only doing exercises is not enough for you. You need to maintain a healthy diet as well to keep your bones and muscles strong enough. You need to consume calcium rich foods that can keep your bones and joints strong enough.
You need to increase the intake of nutrients, vitamins B12, calcium and Vitamin D. Fruits, vegetables and milk is necessary to add to your diet when you are crossing your middle age.
You should avoid high calorie and rich protein intake as red meat, oily foods should be avoided to keep the cardio vascular activity away from risk. You should also restrict the sodium intake. In a day you should not take more than 1,500 mg sodium.
These exercises and a balance diet at the age of 50 and above can keep you healthy, wealthy and wise.