Entering your 40s and 50s can be a little overwhelming, particularly when it comes to your health. This is the time when you need to focus on preventative healthcare, which includes regular checkups and screenings for conditions like heart disease, diabetes, and certain cancers. But more importantly, it is time to take care of your physical fitness. Several individuals in this age group are sceptical about exercising too hard or are less bothered about how they look and feel. But that shouldn’t be the case. In an interaction with the OnlyMyHealth team, Dr Sumalatha K B, Consultant - Physical Medicine and Rehabilitation, Aster CMI Hospital, Bengaluru, says exercise becomes even more important as one enters the 40s and 50s and for various reasons.
Also Read: Study Finds Moderate Or Vigorous Exercise May Boost Heart Health
Benefits Of Exercising In 40s And 50s
For people in their 40s and 50s, exercising can prove extremely beneficial. This does not mean you go over and beyond to achieve your desired body and weight, but to incorporate mild exercises into your daily routine. Here are some of the benefits that you can reap from regular exercise:
- Maintain muscle strength and flexibility, which can improve your posture, reduce your risk of falling, and make daily activities easier.
- Burn calories and manage your weight, which can be crucial for preventing conditions like heart disease, type 2 diabetes, and some cancers.
- Maintain bone density, reducing your risk of osteoporosis, a condition that weakens bones and increases fracture risk.
- It is a great mood booster, as it can help reduce stress, anxiety, and symptoms of depression, all of which can become more common with age.
- Maintain your independence and enjoy an active lifestyle well into your golden years.
Exercises To Do And Avoid
While regular exercise is essential, understanding the type of exercise that works best for you is also crucial. As you age, your body also ages, and depending on how regular you are with your training, you must also choose exercises that work best for your body.
For people in their 40s and 50s, Dr Sumalatha recommends doing strength training, which helps build muscle mass and maintain bone density, improve balance, and boost metabolism.”
She advises starting off with bodyweight exercises like squats, lunges, and push-ups, or light weights.
It is also advisable to aim for at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio per week. Brisk walking, swimming, cycling, and dancing are all excellent options.
While middle-aged individuals should avoid high-impact activities like running, jumping jacks, and plyometrics, which can put stress on their joints, Dr Sumalatha recommends low-impact activities like yoga, Pilates, and Tai Chi. According to her, these improve flexibility, balance, and core strength and are great for those recovering from injuries or joint pain.
The Risks Of Overtraining
In general, overtraining or overexerting your body can be problematic. It is always recommended to listen to your body and exercise only to the limit your body can take. Some of the common side effects of overstressing your body include:
- Fatigued muscles and weakened connective tissues increase the risk of strains, sprains, and even stress fractures.
- Microscopic tears in muscles, leading to persistent soreness and pain.
- Slow muscle recovery
- Poor sleep cycles
- It suppresses the immune system, making one more susceptible to catching colds and illnesses.
Also Read: Increase In Heart Attack Cases May Be Triggered by Overexertion Post COVID Infection: Mansukh Mandaviya
Common Mistakes To Avoid When You’re Exercising In Your 40s And 50s
As a physiotherapist, Dr Sumalatha notes that she witnesses many people in their 40s and 50s embarking on fitness journeys, which she thinks is fantastic. However, there are some common pitfalls to avoid for optimal results and injury prevention. Here are some key mistakes to steer clear of and precautions to take:
- Skipping a warm-up and a cool-down can increase the risk of strains and pulls and cause muscle soreness and slow recovery, respectively.
- Indulging in intense exercises after a period of inactivity. It is always advisable to start gradually and progressively increasing the intensity, duration, and frequency of your workouts.
- Neglecting proper form can put stress on your joints and muscles, increasing your risk of injury. Focus on quality over quantity and learn proper exercise technique instead.
- Pushing through pain and ignoring your body's signals
- Not incorporating flexibility exercises like yoga or Pilates into your routine.
- For people in their 40s and 50s, it is important to take certain measures, like consulting your doctor, before starting a new exercise program, especially if you have any pre-existing health conditions.
- For consistency, you should choose activities you enjoy instead of doing what others are doing.
- Additionally, wear appropriate footwear that provides good support and cushioning, stay hydrated, and fuel your body with a healthy diet to support your activity level.
Conclusion
Exercise is generally safe for everyone. Regardless of whether you’re in your 20s and 30s or in your 40s and 50s, regular exercise can prove extremely beneficial. However, it is important to listen to your body and choose the best exercise for your age. By avoiding the mistakes mentioned above and taking the necessary precautions, you can make exercise a safe and enjoyable part of your life, even in your 40s and 50s.