Nutrition & Exercise
Stay Strong, Stay Healthy:
Exercise After Age 50
June 2019
By Carol Lippert Gray
I once read that, in order to maintain independence, healthy women over 50 should be able to lift their carry-on bag into and out of the overhead compartment on a plane without assistance.
That nugget stuck with me. But I have numerous personal reasons to keep exercising: to maintain cardiovascular health; to control my weight; to maintain strength and balance; and, finally, to continue to be able to sit on the floor (and get up again at least moderately gracefully) to play with my grandchildren.
That nugget stuck with me. But I have numerous personal reasons to keep exercising: to maintain cardiovascular health; to control my weight; to maintain strength and balance; and, finally, to continue to be able to sit on the floor (and get up again at least moderately gracefully) to play with my grandchildren.
Among my friends, though, there’s a spectrum of activity, from one who exercises like a fiend, to some who exercise moderately, to some who don’t bestir themselves at all.
My friends who exercise intensively or moderately have lots of company. But I was surprised to learn that, according to the Centers for Disease Control (CDC), so do the couch potatoes: 31 million adults age 50 and over (about 28% of the population) are inactive.
The CDC also reports that in 2014, 2 out of 3 adults 50+ had at least one chronic disease, and inactivity is 30% higher among this group. But inactivity among those who are able to exercise has a negative impact on health and quality of life. It can also increase healthcare costs. Yet, many chronic conditions among the over 50 crowd - including pain, high blood pressure and diabetes - can be prevented or managed with regular exercise.
Reading tedious government statistics usually isn’t enough to encourage people to go for a walk, hop on a bike, or make the trek to the gym. “You need to find your why,” says New York City-based Carmen Miranda, an ACE (American Council on Exercise) certified personal trainer who also holds a Pilates mat certification. “And that can come from a lot of different places. It could be, for example, 'I want to travel but can’t walk through an airport or keep up with a tour.’”
Once you’ve identified your why, though, how do find the how?
“That depends on where you are,” Miranda says. “If you’re coming from a sedentary life, start slowly by just shifting some sofa time to moving more. Walk 10 minutes, then 15, then 20.” And, of course, check with your doctor before you begin any exercise program.
If you need an additional kick-start, Miranda says, “Listen to music, audiobooks or motivational tapes while you walk. Or walk with a friend.”
Once your energy and motivation levels increase, “Check out gyms in your neighborhood. See a personal trainer [if you have the means]. Check out a few so you find one who makes you feel safe, connected, and happy.”
The local YMCA [or a similar community-based venue] is another good option, especially those that offer swimming and water aerobics. “Those [water activities] are a good workout and easy on the joints,” Miranda says. Silver Sneakers groups (see Additional Resources below) are good choices for those on Medicare. “Tell the instructor upfront that you’re new to exercise so she can check your form and keep an eye on you.”
Other options include Pilates (for balance, core strength and flexibility) and yoga (which also teaches mindfulness).
Resistance training is important, too, especially for preventing osteoporosis. “The stronger we stay, the healthier our bones are. Overall energy is boosted, and brain health is stronger,” she says. "Try to find a way to do 75 minutes at a vigorous level or 150 minutes at a moderate level.”
Think of creative ways to multitask so that exercise time is more like play. “If you’re in front of the TV, grab a resistance band and do basic stretches - cat/cow motions, child’s pose, hamstring stretching, or planks to strengthen your core.”
Other simple movements to do at home:
“Be mindful of how long you’ve been sitting and try to move more,” Miranda says. “Find out what makes you happy and build on that.”
In addition to making us stronger, more flexible, and more energetic, exercise can elevate our mood and relieve stress. “Being active can boost your feel-good endorphins and distract you from daily worries,” according to the Mayo Clinic.
So focus on the positive outcomes, instead of viewing exercise as personal punishment. For some people, “Exercise is mentally related to punishing ourselves for eating that thing we probably shouldn’t have or sitting on the sofa for too long,” Miranda says. "A healthy and productive way to shift the stories we may have wrapped around exercise and nutritional balance is to look at it as a form of self-love and self-care for these amazing bodies that carry and protect us throughout our lives."
My friends who exercise intensively or moderately have lots of company. But I was surprised to learn that, according to the Centers for Disease Control (CDC), so do the couch potatoes: 31 million adults age 50 and over (about 28% of the population) are inactive.
The CDC also reports that in 2014, 2 out of 3 adults 50+ had at least one chronic disease, and inactivity is 30% higher among this group. But inactivity among those who are able to exercise has a negative impact on health and quality of life. It can also increase healthcare costs. Yet, many chronic conditions among the over 50 crowd - including pain, high blood pressure and diabetes - can be prevented or managed with regular exercise.
Reading tedious government statistics usually isn’t enough to encourage people to go for a walk, hop on a bike, or make the trek to the gym. “You need to find your why,” says New York City-based Carmen Miranda, an ACE (American Council on Exercise) certified personal trainer who also holds a Pilates mat certification. “And that can come from a lot of different places. It could be, for example, 'I want to travel but can’t walk through an airport or keep up with a tour.’”
Once you’ve identified your why, though, how do find the how?
“That depends on where you are,” Miranda says. “If you’re coming from a sedentary life, start slowly by just shifting some sofa time to moving more. Walk 10 minutes, then 15, then 20.” And, of course, check with your doctor before you begin any exercise program.
If you need an additional kick-start, Miranda says, “Listen to music, audiobooks or motivational tapes while you walk. Or walk with a friend.”
Once your energy and motivation levels increase, “Check out gyms in your neighborhood. See a personal trainer [if you have the means]. Check out a few so you find one who makes you feel safe, connected, and happy.”
The local YMCA [or a similar community-based venue] is another good option, especially those that offer swimming and water aerobics. “Those [water activities] are a good workout and easy on the joints,” Miranda says. Silver Sneakers groups (see Additional Resources below) are good choices for those on Medicare. “Tell the instructor upfront that you’re new to exercise so she can check your form and keep an eye on you.”
Other options include Pilates (for balance, core strength and flexibility) and yoga (which also teaches mindfulness).
Resistance training is important, too, especially for preventing osteoporosis. “The stronger we stay, the healthier our bones are. Overall energy is boosted, and brain health is stronger,” she says. "Try to find a way to do 75 minutes at a vigorous level or 150 minutes at a moderate level.”
Think of creative ways to multitask so that exercise time is more like play. “If you’re in front of the TV, grab a resistance band and do basic stretches - cat/cow motions, child’s pose, hamstring stretching, or planks to strengthen your core.”
Other simple movements to do at home:
- Use that chair to stand, then sit, then repeat.
- Climb stairs frequently.
- Get up and walk a bit during TV time. This goes for those who have an office at home as well. Take breaks to walk around the house, the yard, or do jumping jacks or a similar simple exercise that doesn’t require equipment.
“Be mindful of how long you’ve been sitting and try to move more,” Miranda says. “Find out what makes you happy and build on that.”
In addition to making us stronger, more flexible, and more energetic, exercise can elevate our mood and relieve stress. “Being active can boost your feel-good endorphins and distract you from daily worries,” according to the Mayo Clinic.
So focus on the positive outcomes, instead of viewing exercise as personal punishment. For some people, “Exercise is mentally related to punishing ourselves for eating that thing we probably shouldn’t have or sitting on the sofa for too long,” Miranda says. "A healthy and productive way to shift the stories we may have wrapped around exercise and nutritional balance is to look at it as a form of self-love and self-care for these amazing bodies that carry and protect us throughout our lives."
Additional Resources:
Carmen Miranda recommends the following:
Carmen Miranda recommends the following:
- Find Ernestine Shepherd on Facebook and Instagram. She is an 82-year-old body builder. Her story is inspirational and shows you can start a fitness routine at any age.
- Silver Sneakers: Exercise programs available free to people on Medicare. There are many class locations as well as an app to follow at home.
- Map My Walk: App that logs your walks - set new personal goals each day.
- Yoga Studio: App to help you work on balance, flexibility, breathing, and mindfulness at home.
- Check out Miranda’s website.
Carol Lippert Gray is an award-winning public relations professional and longtime freelance writer and editor. She has been published in fields as diverse as crafts and corporate finance, parenting and philanthropy. She is also a regular contributor for Sanctuary.
