It is understandable to be uncertain about how to begin exercising after 50, 60, and beyond. Especially if you’ve never been a consistent exerciser. However, the benefits of exercising, particularly after 50, are so great that this point alone should drive you past any concerns. Although several key benefits of exercising are mentioned in this article, it focuses on how to begin.
Here’s how to begin an exercise program after 50.
Know the Course
Like establishing any other habit or giving up a bad one, there is an adjustment period. In the beginning, it feels awkward and difficult. You find that it takes a lot of energy to get yourself to do it. You feel a resistance to continue.
Your body and mind are simply recalibrating and rewiring. Both are on your old schedule, so they may try to return to it for a while. Both need to set up the requirements to accommodate your new habit. This takes about 21 days. But it’s a progressive process, so things will improve daily and weekly.
The key is to expect this adjustment period, knowing you’ll soon get past it and develop a new habit.
Design a Routine
Define your exercise routine. Research the exercises that interest you, then select which ones you will do.
For example, if you’ve decided to do power walking for your aerobic exercise, find out how to do it properly, pick out a route, and then drive it to determine its distance.
If you pick free weights for your resistance exercise, study how to do it correctly, select the exercises you’ll do to get a full body workout, pick the weight amount for each one, and then decide how many repetitions you’ll do for each exercise. Start out easy and work your way up in weight and repetitions until you reach a challenging but comfortable level.
Initially, it is easy to forget a free weight or even a machine routine. For this reason, I recommend you write your routine on paper or in a computer document. Then, hang it in a place where you can review it before or during your exercise. This will help keep you on track and motivated.
Read this article, Get Fit Without Boot Camp Style Workouts, for more information on designing a routine and exercising correctly.
No Excuses Attitude
It’s easy to come up with dozens of excuses not to exercise. It’s amazing how many convincing reasons for not exercising we can devise.
“I don’t feel like it. I don’t have the time today. I’ll start next week. I’ll have the motivation after I join a gym. I need to lose some weight first. I don’t have the right outfit. I’ll work up the courage to do it later.”
Here are the two most important secrets that helped me to become a twice-daily exerciser beginning at 3:15 am!
- Having a no-excuses mindset will enable you to succeed. As each excuse arises in your mind, you say to yourself, “No excuses!” You answer each excuse with this response that I call a “success mantra” and go forward with your exercise plans.
- Motivation comes “after” you begin. This is a physical and psychological law! Once you get started, you get a tiny bit of motivation. As you continue, it builds. Once you’re done, you get the high! The high I’m talking about is the sense of accomplishment and the feel-good endorphins released when you exercise. This motivation will grow as you complete each week and month. Then, it levels off and turns into a solid, pleasurable habit.
Endorphins are brain chemicals that are released when you do vigorous exercise. They give you a feeling of well-being or euphoria.
Keep the End in Mind
Here’s a third secret that helps keep you motivated as you’re doing each exercise. Picture the body you want in vivid detail as you’re exercising. This image will pull you toward that result.
If you need an extra push, visualize the body you do not want. I always picture a completely out-of-shape former neighbor who cut his grass shirtless. It was quite a sight.
In the beginning, if you need a swift kick in the backside, imagine a situation that you do not want, like open-heart surgery or permanent residency at a nursing home. Limit the time you spend thinking about these unpleasant situations, as you do not want to depress yourself or draw them into your life.
The key is to visualize the body and fitness you want while exercising as needed. It also helps to imagine situations where you can be proud to show your slim and toned body, like at the pool or privately with your lady/gentleman friend or spouse.
I have always been impressed when I see a man or woman at the pool in their 50s, 60s, and beyond who have a trim, toned, or even muscular body. Any person under 30 can easily have such a body. But when a senior has it, that’s impressive!
Doctor Your Plan
If you have any health concerns about starting an exercise program or changing your diet, you should discuss them with your doctor before you begin. Your doctor can guide you on approaching your exercise plan based on your current medical situation and fitness level.
If you feel comfortable going ahead without consulting your doctor, gradually work up to your exercise goals. In addition, go at your own pace. If you join a gym, do not try to match the speed or intensity you see others doing. Go at your own pace! If you stick with it, you’ll soon be the one newbies are envying. Including some much younger than you! 🙂
Joining a health club is an excellent place to begin if you don’t know how to work out with free weights or machines. The staff will help you get started, friendly members will point you in the right direction, and personal trainers will work with you on a one-on-one basis for a fee.
If you start your new exercise program without discussing your plans with your doctor and begin to feel strange while working out, stop and make an appointment to see your doctor. This happened when I started getting serious about going to the gym in my mid-40s.
If you feel a tightness or pain in your chest or numbness on one side of your body while exercising, stop and call 911 immediately.
I felt a bit faint and lethargic after working out. Rather than feeling invigorated like I do today, I felt like I needed a nap. When I explained this to my doctor, he asked me about my diet and coffee intake. My diet was way off for the exercise program I was doing. I was relying too much on coffee for energy. And I was pushing myself too hard. My doctor, who appeared very fit for a man in his 60s, gave me a meal plan and explained that it takes longer for the body to get used to exercising as we age. He also said this is especially true when we haven’t exercised for a long time. However, he assured me that it could be done, and the benefits are tremendous! I did as he said, and I never had any problems again.
Go the Distance
If you do not push yourself forward with a “no-excuses” mindset and reach your goals, you’ll miss out on some exciting rewards you can only partially imagine now. It’s like anything else: you must work for it if you want it. That is not to say that the journey will not be enjoyable because it will.
Each time you complete a workout, you will feel good! You might feel a little tired or sore during the first few days and weeks when you’re done. But soon, you’ll only feel invigoration with a healthy splash of euphoria from the endorphins.
In 30 days, six months, or one year from now, you will have either exercised and gotten trimmer, fitter, and stronger, or you’ll be the same as you are today. I don’t know about you, but I would rather look and feel great! The plan is simple. Go the distance during each exercise routine and continue doing them daily, weekly, and monthly. Make exercise a part of your schedule and lifestyle.
Reward Successes
Set up milestones, so you give yourself a reward you’ve selected in advance when you reach them. This is especially important in the beginning.
Your reward might be buying new “smaller size” jeans, a day trip to the beach, or a meal at your favorite (vegan) restaurant. When it comes to rewarding yourself with food, I have this advice. Do not reward yourself with junk food or binge eating. Instead, enjoy a special meal that aligns with your new diet and lifestyle. Here’s what I mean.
I’ve evolved into being a vegan. I can get just as much pleasure out of picking vegetarian foods on a traditional restaurant menu or even from a buffet as I did before. I like going to a vegan or vegetarian restaurant because I can enjoy and learn about incredibly creative and delicious dishes that align with my diet.
Tip: Ignore comments like “You should reward yourself by eating anything you want. Enjoy life as I do and don’t worry about exercising or what you eat. Vegetarian and especially vegan diets lack protein and are not good for you. How can you get enough protein without eating meat?” (The comments about vegetarians and vegans are common misconceptions.)
The point is this. Celebrate your achievements in positive ways that reflect, support, and enhance your new lifestyle. Ignore comments from friends and family who don’t have the knowledge or willpower to do you as you are doing. I have found that in most cases, the people who feel the worst about their own weight, fitness, and appearance will be the ones who belittle you. Just recognize it for what it is, laugh it off, and be a positive example.
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Fitness after 50 is not only extremely important health-wise, but it makes you feel good and look great. It can also make you stand out or even be the leader among your peers. Unlike when we were children, when the oldest and biggest kids were the ones everyone respected and looked up to, when you’re over 50, the fittest are the alpha males and females.
Even if you were uncoordinated, geeky, or unpopular in grade school, fitness rules after 50. Those who were once the tough jocks or pretty cheerleaders but are now fat and out of shape will respect you. It’s like the kids who were the brainiacs in grade school but later became wealthy doctors or software entrepreneurs. So, regardless of past athletic recognition or popularity, those seniors who are the fittest are the ones everyone looks up to. Sweet revenge, perhaps? 😀