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NewsGetting fit when you're over 50..or 60 for that matter!
Getting fit when you're over 50..or 60 for that matter!

Getting fit when you're over 50..or 60 for that matter!

Tags: FiftyUp Club
Last updated by Someone on

 

 

I recently interviewed 61yo personal trainer Wayne Morgan on the Fiftyup Club show about getting fit later in life. Here's what he had to say...

If you have made the popular resolution to get fitter in 2017 here are a few tips to get you started. First make sure you are well enough to commence exercise – talk to your GP to get clearance.

Once that is established you can start right away...but make it an easy activity – one that you could achieve with only a little more effort than you can currently undertake. It could be walking, it is summer right now so lap swimming is good as well as refreshing, perhaps you cycle or play bowls or dance or even go to the local gym. A suitable exercise of your choice should last about 20 minutes per day – that makes about 2.5 hours a week!

Don't do the same thing every day – vary your activity. Try moderate exercise a few days, stretching and flexibility (pilates/yoga), swimming and some weight exercises to give your body an overall workout. Pair up with a friend or family member or join a group...that makes it even more motivating doing exercise together. Challenge yourself to improve a small amount each week – walk/cycle/swim faster, further, tackle more hills or laps and note down your successes in a journal or diary. And drink more water.

Soreness might crop up – normally within 48 hours of completing exercise. If you can't move you have probably overdone it. Keep on exercising but reduce the intensity. Remember to stretch AFTER your session – hold stretches for 30 seconds and do so for every major muscle group. My advice is to do some more exercise and you will feel the painfulness go away. If it doesn't seek medical advice. After just one month you start to see benefits which are not limited to – reduction in risk of heart disease, cholesterol, stress, depression, type 2 diabetes; increase in metabolism and potentially weight loss; better breathing and increase in bone density; overall gain in strength and feeling more energetic!

Once you are on the road to developing a younger body you must also adjust your bad diet habits. Reduce sugars in your foods, limit alcohol to special events, avoid starchy foods like take aways and fast foods, increase your vegetable and fruit intake and make sure you drink plenty of water. So no excuses – put on your exercise clothes, tie up your gym shoes and make the first effort for 2017. Let us all know how you are coping and if you have any tips to share. Any improvements in staying active will benefit you. Have fun.

 

Originally posted on .

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Getting fit when you're over 50..or 60 for that matter!

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Paul
Paul from NSW commented:

Paul from NSW Keeping an honest diary/calendar of your daily exercise allows you to review your achievements progressively weekly,monthly and even year by year to motivate ongoing progress and sense of fulfilment. I have used this program very successfully for 30 years and at 69 still enjoying a good level of overall fitness. 

Someone
Someone from QLD commented:

we have a group which goes to the gym for mature age every week the lady gives us different exercises then walking three time a week 

Wayne
Wayne from NSW commented:

Thanks Wayne Morgan, how do we join the over Fiftys club? Cheers Julia Szymanski 

Christine
Christine from NSW commented:

I attend gym 4-5 days per week at lunch and do high intensity (20 secs, rest 30 secs x 3 times) and weights & go for 45 mins each time. Love it and it gets me away from the desk! Started at 58 and will be 64 this year. If I miss a lunch session, I sometimes attend a pump, pilates or yoga class. Great way to make you feel better. 

Lynda
Lynda from WA commented:

I'm enjoying walking in the beach 5 days a week. I set the timer for 40 minutes walk til the alarm goes off then set the timer for 15 minutes to do yoga while the sun comes up and look out over the ocean. Then walk back to the coffee shop and enjoy light breakfast coffee and read of the paper. It's great to be alive and still able to move! Enjoyed your article from a 61 year old personal trainer. You are never too old. I'm 57 with a few achy joints but the doctor says keep doing what I'm doing. Use it or lose it! 

Someone
Someone from QLD commented:

Yes as a competitive type of person, when a few of us turned 65. we were thinking of stopping our sport of Outrigging, when our coach decided to PLAN ahead overseas competition which allows us to paddle against & meet other paddlers of our era. This has turned out to be a great challenge, as you have to book ahead for these competitions which means you have to commit to training & going once you have paid up front early. It has been great motivation for us to continue & we like to meet together on Friday nights for the meat raffle we have that raises money towards our trips. Staying together till we reach 70 has motivated us to commit to staying FIT & HEALTHY. 

Gerard
Gerard from NSW commented:

I did the Ironman in Cairns for my 60th - there were 50 of us in the 60-64 age group, so there's a few of us crazies out there. Keep moving is the key. Max from NSW 

Judy
Judy from VIC commented:

I have started swimming 1hour a day before work! hard to get up at 4.30am but feel great after 

Karen
Karen from NSW replied to Judy:

Yes you never regret the workout you do, only the ones you don't! 

Someone
Someone from VIC commented:

Do resistance training and add lean muscle. 

Someone
Someone from NSW commented:

I do 2 hours Pilates a week Walk on treadmill for 2 hours a week 

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