By Lifestyle Food
Aging is a natural process but aging with grace and confidence can be achieved. A healthy lifestyle is the biggest stress buster for a ripening body. Here’s a handy guide to make the most of your 50s via building health and confidence alike.
Completing a half-century is itself an achievement and what a beauty it is to become 50 years young!50 is actually the decade when life takes its turn towards the fall, when domestic life comes to a point where the reins are being taken by the younger generation and the career graph is almost at its prime but what’s the catch here?
“Time is passing” and with each passing minute, the body is aging resulting in a decline in the normal functioning of the immune system described as ‘immunosenescence’. This leads to poorer medicine response and increased incidences of infection and malignancy. No wonder the British sent Captain Sparrow to hunt the “elixir of youth.’’Although youth is elusive and there is no option for it still, youth can be prolonged and 50s can be enjoyable too. The best “elixir” for youth is regular workouts. Regular exercise can enhance medication response, increase T-cells, and boost the function of the natural killer cells in the immune system. Exercise can improve mood, self-esteem, and overall mental health.
1.The power walk
Walking is a natural workout and improvising the technique and duration can yield miracles. Researchers at the University of Colorado found that regular walking prevents peripheral artery disease. Beginners can opt for walking at a moderate pace. Then gradually increase the number of steps or can even go for a power walk which aids in figure correction.
Start a power walk with the heel, take a step forward with your right foot and move your arms in opposition then transfer the weight through the heel of your right foot, do the same with the other foot, to avail organ-specific results, try walking on various terrains.
It’s always a good idea to consult with your doctor before starting an exercise regimen, as well as to get guidance from a certified fitness professional regarding proper training programming and the correct execution of exercises.
2.Ballroom dancing – a little bit of folklore
Ballroom dancing is a wonderful way for people from all walks of life to get in shape while also releasing their creative juices. Ballroom dancing helps to uplift the mood, helps to connect socially, and fills the mind with positivity. Dancing aids us to release our emotions and thoughts via artistic moves so it is the best medicine to kill low energy, gloominess, and negativity, as well as an ideal way to socialize and stay social, has vast health benefits on self-esteem, stress, and even the BMI.
Ballroom dancing is a weight-resisting activity, contributes to muscle toning by forcing the dancers to resist their partner’s body strength in addition to that, dancing helps in protecting bone density and preventing osteoporosis. Most ballroom classes start by stretching and warming up which not only relaxes the muscles but also protects against dance-related injuries while allowing the body to dance at ease.
3.Swimming-no sweat workout
Swimming uses all the muscles in the body so whether you swim a gentle breaststroke or a hammer butterfly, you will get a full-body workout. Plus, exercising in water makes the bodywork harder without perspiration. Swimming helps to develop limb coordination and has multiple psychological benefits like de-stressing, relaxing, abating anxiety, and depression, and it also improves sleeping patterns. Apart from that, swimming helps in burning calories rapidly, boosts breathing and strengthens the respiratory system, and improves Immunity.
4. Rebuild muscles with strength training
Muscle endurance helps you combat the most haunting problems of the ripe age, bulkiness, and decreased muscular resistance. In fact, an average body starts losing muscle mass at 30. Thus, until the body reaches 50 bulkiness also shows up as metabolism slows down and this is one the chief reasons to vet your diet when the age graph shoots-up. At 50 for the beginners some interesting muscle-training exercises include
Squats and push-ups can be done with and without weights. These strengthen the chest, arms, and lower body.
Plank -A simple plank works more than 20 muscles in your body. You can do against-the-wall planks to start out. Hold for 20 seconds and work up to 60 seconds. Follow the same rep and set.
Bicep hammer curls- This targets your upper arms, so you’ll feel stronger when carrying things around. While standing, hold three to four-kilogram dumbbells at your sides, palms facing your body. Bending your elbows, bring the weights up to the chest while keeping your palms facing each other. Stop when the weights touch your shoulders, and hold for two seconds before lowering to the original position. Start with 10 to 15 reps.
Lateral and front raise strengthen your shoulders. Start with your legs shoulder-width apart and start in the same position as for the bicep hammer curl. Raise the weights until they’re parallel to the ground before returning to the starting position. Do two or three sets of 10–12 reps.
”Never stress your body. Let it build its strength gradually.”
5.Stretching -Time to loosen up
As the age advances, rigidity in muscles and joints become common. Sometimes, specific physical conditions or over usage leads to rigidity in muscles and tissues. Stretching exercises boost flexibility and balance, supporting mobility in joints and muscles and keeping the posture and balance in line. Ideal stretching exercises for those 50 and over include yoga, tai chi, and pilates. For singular tissue and muscle conditions, physiotherapy can be included in the workouts for better and quicker results.
It’s never too late- You’re never too old to get moving and improve your health! In fact, adults who become active later in life often show greater physical and mental improvements than their younger counterparts. Always remember for some life begins at 40 and 50s are the new 40s. And as it’s said you’re as young as your self-confidence, as old as your fear, don’t let your insecurities steal away your vibrancy and vigor from you. Regular workouts not only improve posture but boosts brain functioning and sparks self-confidence too.