If fitness and Health words come in the mind ,then a lot of things come and talking about the fitness, exercise and strength training after 50 or 60 .But, every one knows that as we get older,we don’t get the same stamina, strength and energy. So, keep in mind that we have to keep fit our body and no any serious health problems after 50.
There is a lot of researches to know the importance of exercise during middle age and we all of us know that there is not any magic that we can get the same stamina, strength and energy as the body of 20-24 years old.
Being stronger and physically fit is essential to maintaining a good life.
If you cross the age of 50 or 60 and then you are committed to getting fit and shape of the body then you have to keep in mind that you have to make the time table for exercise and daily routine as well as balanced diet items.
The benefits of weight training exercises along with aerobic and cardiovascular exercise are important for those who are over 50 or 60 or more.
Everyone knows that regular exercises help to slow the onset of life- threatening illness that may begin in middle age as hypertension, diabetes, stroke, atherosclerosis, arthritis and certain types of cancer.
You know that your body is no longer fit that of a teenager or young adults because with the passing years the physical changes come.
Some are losing stamina, and energy due to illness,life’s stress, while others are result of the aging process.
Strength and fitness training are believed to slow the progression of Alzheimer’s disease, dementia as well as slow down the CNS system.
Working out and staying in shape will add mor life to your years.
Strength training and weight lifting exercise not only improve muscles strength and increase stamina and energy but also makes daily activities easier to do and slow the decline of muscles strength related to the disease.
So, there are some exercises which help in keep body fit and in shape.
1) Plank- the plank is one of the most important exercise.
It is a one more static exercise that will help you build a core of muscles strength,ribbed abs and strong shoulder.
Just get into push ups position on the floor,bend your elbows at 90 degree and prop yourself on the elbows, forearms and forefeet forming a straight line from head to feet ,then hold it for as long as you can without moving your waist.
2) Push ups
The Push ups is the ultimate bodyweight exercise that utilizes every muscles in your body,thereby helping you firm your whole body.
Get into a plank position, placing your hands directly under the shoulders and push your whole body ups maintaining a straight line with the legs,back and waist. Lower your body down on the same way and repeat.
The exercise will help you build up your quads,arms and calves, while also strengthening your whole core and enhancing greater overall your burning fat.
For the squat exercise, your feet should be shoulder -width apart or slightly wider.
Extend your hands out in front of you and sit back and down, keeping your head facing forward. Make sure that your back does not round.
Keep lowering your self until your thighs are parallel to the floor. Press back through your heels.
4) Bird dog exercise
From a plank position,prop yourself on your knees and hands and simultaneously stretch one leg and the opposite arm , maintaining both perfectly straight.
Hold for a moment, the lower them down and repeat with the other leg and arm. This exercise increases core strength in both abs and lower back.
5) Lying hip raises
This lying hip raise is the perfect body weight exercise for building powerful glutes.while also strengthening your abs,back and thighs.
Lie on your back on the floor with bent knees and flat feet. Extend your arms out to your sides at a 45 degree angle.Squees your glutes and lift your hips toward the ceiling, making sure to tilt your pelvis. Lift them up as high as possible, squeezing your glutes.
Slowly yourself down and repeat.
Now, if you do these five exercises every day you will start seeing improvement in your waistline size and overall body composition in less than one month.
So,it is time to listen and make a daily habits of exercise to regain muscle mass after 50 or 60.