Good news for the fifty-somethings thinking about embarking on an exercise program
- Marnie Robinson
- Dec 23, 2020
- 3 min read
Updated: Dec 24, 2020
You think working out is only for younger folks? The again.
The National Institute on Aging says exercise can help make you stronger, prevent bone loss, improve balance and coordination, lift your mood, boost your memory, and ease the symptoms of many chronic conditions.
Many of our aging population believe they are too old to begin a mild-to-moderate exercise program. When, in fact, exercise may be the silver bullet to transform your health. At any age, a regular daily exercise routine has been shown to help, and even ward off, a myriad of mild-to-serious diseases. What's even better news is the promising studies about how exercise -- coupled with eating a plant-based diet-- can have a positive impact on your mental and emotional health as well.
According to experts at the National Institute on Aging, exercise is like mental and physical therapy because it helps with balance and coordination, help stabilize your mood, improve your memory, and alleviate symptoms of some chronic conditions. Health and Fitness Coach Deaneen Merritt of Be Lean with Deaneen agrees with the National Institute on Aging findings.
"I had an older patient who was literally dying of congestive heart failure. He was out of shape and very sick. I completely changed his diet to a plant-based diet and put him on a daily exercise regimen of cardio and weight training. His heart is getting stronger and stronger, and he's doing well. This lifestyle change literally saved that man's life," Merritt said.
Further studies have found that starting a routine exercise program has even improved people's health and muscle strength well into their nineties while boosting sedentary seniors' physical well-being who may be at risk of losing their mobility. Also, starting exercise late in life can have a healing effect on patients with dementia or Alzheimer's disease, help improve joint and back pain, and give you a positive outlook on life.
I would say this is very encouraging and motivating data. So if you are 50 or older like me and wonder whether you should join an exercise program, the answer is yes. A well-rounded workout program should include endurance, strength, balance, and flexibility exercises.
For the newbies out there who have never engaged in regular exercise, I say just get started. Do something! Here are a few helpful ideas to help you on your journey of improving your fitness and health outcomes:
Do some light endurance activity first, such as walking for 5-10 minutes. You can achieve this by either walking outside, in place, on a treadmill, or a stationary bike. If you're going to be walking briskly or running, gradually build up to your pace. At the end of your activity, gradually slow down and let your body cool down.
Do a few exercises to work the muscles and joints, such as overhead press, squats, and arm curls. You can start by using two-pound hand weights/dumbbells. Most importantly, dumbbells do not have to be heavy.
YouTube can be your best friend right now! Especially during COVID-19 when there is a high level of fear about working out in a gym. So, If you are like me, I love finding yoga, deep stretching, and weight training workouts on YouTube. Some professional trainers offer virtual training programs, and they help you through them. I will add a few links below to a few of my recommendations.
If you are able, invest in a home-based gym. Believe it or not, you don't need a lot. Facebook Market, Walmart, and even online stores like Fingerhut are useful resources to find things cheap.
The point is, advocate for your health by making your body as strong as you can. You can't lose. The benefits of how exercise can improve your health outweigh any fears you might have.
Enjoy your journey to a healthier lifestyle!
Resources:
What you need for a home-based gym for beginners
A mat. If you want to get in shape at home, you will 100% need a mat.
Resistance bands (various)
A jump rope.
Dumbbells. (3lbs and then increments from 5, 10, 12, and 15lbs once you get stronger)
A pull-up bar.
A kettlebell. (have a light and medium one on hand)
A workout bench (if you have room and can afford)
Virtual Coach Recommendations
About Simply Marnie
Marnie Robinson is a communications strategist, journalist, and leader with more than 25 years of combined experience in the public and nonprofit industries. Specializing in healthcare public relations and marketing, she is the president and CEO of MARS Communications, Inc. and SimplyMarnie.com. Marnie enjoys competing in fitness competitions and living a healthy lifestyle. In addition, she is Mrs. Illinois International 2019.
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