Five Things to Consider Before Beginning an Exercise Program After 50

Take care of your body it’s the only place you get to live.” -Jim Rohn

Did you know that only 17% of the population exercises routinely?  

Most likely, lack of exercise affects you later in life, due to a stressful career, lack of daily movement and joints breaking down. It’s never too late to start moving, however.

Five Things to Consider Before Beginning an Exercise Program After 50

  1. Consult your physician, especially if you have preexisting conditions, including prior injury, pain or discomfort or take medications on a regular basis.  A doc will usually recommend physical therapy prior to beginning an exercise program if you have any pain or discomfort.  If you’re unfamiliar with exercise and creating a balanced program, seek out a fitness coach for sure.  A coach will monitor form, keep you safely moving and motivate appropriately!
  2. Always start off relatively easy to minimize delayed onset of muscle soreness, which could result in injury or at the very least discourage you from continuing.  When starting a strength training program, start with low volume, lighter weights and give yourself at least 24 hours to recover in between your training sessions.  For example, choose six to eight exercises and perform 3 sets of 10 with a weight you could continue lifting.  Take breaks as needed.  Rest if you get lightheaded, dizzy or feel nauseous.  Add a little heart rate training at the end for some aerobic conditioning. And don’t forget to warm up!
  3. It is very common to feel nauseous when you begin an exercise program.  Overexertion could cause nausea.  Be careful of the proximity of meal timing with exercise.  Depending on the individual, large meals should be eaten 1.5 to two hours before exercising.  And stay well hydrated! 
  4. Another thing to consider when starting a strength program is getting adequate sleep, 7-8 hours, and eating well, getting appropriate amounts of protein, veggies and healthy carbohydrates.  Sleep and proper nutrition help with recovery and building muscle!
  5. Exercise should be enjoyable, or you will give up before you start seeing results.  The fastest way to success when beginning any program involves these characteristics:
    1. Take responsibility for yourself.  No excuses. Take one day at a time.
    2. A healthy lifestyle takes discipline, will power, character, persistency and a commitment to delayed gratification.  It didn’t take a couple of months to get you where you are.  It’s going to take more than a few weeks to get you where you need to go!
    3. You must stick to your game plan on an ongoing, long-term, consistent basis.  Getting off track for a week won’t derail you but staying in that pattern over time will!
    4. Believe you can do it!  Celebrate mini-goals!  Be careful of reacting to set backs.  Each win/loss either builds self-esteem or takes it away.  

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