How to Start Exercising After Forty, Fifty and Beyond.

Posted in

Exercise is a big component of getting healthy, how do we start to exercise if we are currently not exercising?   For many of us getting motivated to exercise is hard. But if you have decided to get fit and start exercising, where do you start?

Getting started with Exercise

First things first: See your doctor, especially if you have a chronic disease.

While there is almost no absolute contraindication to exercise, certain medical or physical conditions may require certain adjustments to an exercise routine.

Your physician may want to make certain adjustments to your exercise routine for example: 

  • For patients with osteoporosis, impact exercise (with caution) and weight training are important, because these types of exercise can help to build bone mass and slow degeneration.  
  • For patients with arthritis, impact exercise can be bothersome to the joints, physicians will typically recommend low-impact cardiovascular exercises, such as swimming or biking.
  • Patients with uncontrolled high blood pressure (higher than 180/110 mmHg) should avoid heavy weightlifting until they’ve received clearance from their doctor.
  • Patients with uncontrolled blood sugars (higher than 300, have type 1 diabetes, and/or are prone to ketones) should avoid high impact exercises until their blood sugars are under better control to avoid Diabetic Ketoacidosis.

After getting the OK from your doctor, it’s time to have some fun: It’s important to start with activities that are familiar and enjoyable, such as taking a walk or a bicycle ride, and it’s also smart to start slowly. 

The benefits of getting fit when you are older can be huge, particularly if you’ve had heart problems. Here are 6 tips to help you get fit later in life.

1. Find an exercise you love doing. You’re more likely to stick with something that you enjoy.

  • Just get moving

2. Build up your exercise steadily – don’t push yourself too hard, to begin with.

3. Exercise with friends or groups for encouragement.

  • Great way to get motivated and be accountable

4. Plan exercise into your day

  • Write it into your schedule or you will forget, set reminders on your phone

5. Set targets, whether it’s walking for longer or training for an event.

  • Set SMART goals and make small changes.
  • Work on those goals and make exercise part of your routine

6. Try different types of exercises, change up your routine.

Don’t forget about fitness recovery

Make sure to take care of your body before and after exercise with a good warm-up and recovery techniques like foam rolling.

The actual act of exercising is only part of the battle; it’s critical to take care of your body before and after exercise. Including being hydrated and fueling your body with nutritious food. Include stretching both before and after your workout to help keep your muscles happy and prevent injury.

Don’t forget to warm up, either, because jumping into your workout without preparing your muscles and joints can lead to injury.

If you have never had a consistent exercise routine, start with a combination of aerobic exercise and lightweight training. This gives your body a chance to get familiar with the different types of physical stress induced by exercise. 

During the beginning stages, experiment with different types of aerobic exercise, such as walking, hiking, biking, dancing, and swimming, to find what you enjoy the most

It is important to include balance exercises, which can help to prevent falls in the future. Many great balance exercises can be performed at home, including: 

  • Marching in place
  • Standing on one foot 
  • Shifting your weight from one leg to another

Yoga, Pilates, and tai chi are also excellent for building strength and developing balance to prevent falls. As you get started with exercise, make sure to also include stretching and mobility exercises to improve flexibility and joint range of motion.

After building up a solid fitness base with aerobic cardio, stretching, and balance exercises, you can start to introduce resistance training to your workout plan. Start with light weights and higher reps, taking as much time as you need to rest in between sets. Hold off on intense aerobic interval-style workouts until you’ve developed a good base level of fitness and feel comfortable moving quickly while maintaining food form. Once you have a routine, read our article on the four types of exercises everyone should be doing.

When you’re just starting, don’t do too much too soon. Just 10 to 15 minutes of exercise each day is a good start. The general recommendation is that all adults should strive for 150 to 300 minutes of exercise each week, 150 minutes if the exercise is intense or vigorous, and 300 minutes if the exercise is moderate. 

Start with just five to 10 minutes of light exercise per day, gradually working your way up to 20 to 30 minutes, focusing on the basics: light cardio, bodyweight exercises and stretching. 

As for how many days you should complete full workouts, start with just one or two, in addition to focusing on small increases in your daily movement. When you’re ready to add another full workout to your routine, only go at it with 50% of your usual intensity. 

There are very few people who cannot exercise at all in some way or another. This has less to do with age and more to do with any conditions, chronic illnesses, diseases, age-related or otherwise, or injuries you may have.

When it comes to exercise, the most important question you can ask your doctor is if it’s safe for you to start an exercise regimen and what kind of exercise is safe for you. Arrive prepared for your doctor’s appointment with a clear explanation of what you intend to do, and walk through it with your doctor. 

Words of encouragement

To anyone who wants to start exercising, regardless if you are in your 40s, 50s, 60s, or older, you should consider exercise, nutrition, and sleep as the ‘currency’ of quality and quantity of life.  It’s important to remember that not all exercise has to happen at the gym: Activities such as dancing or hiking can be an easy way to start building fitness and an exercise routine. 

There really is no such thing as too late when it comes to exercise. The research is clear — whether you are turning 50 or 80, it isn’t too late to start. Exercise will help you live longer, improve your quality of life, fight the aging process and so much more.



Discover more from Rx Health and Wellness

Subscribe now to keep reading and get access to the full archive.

Continue reading

Verified by MonsterInsights