Strength & Flexibility Over Age Fifty
Can you build strength and flexibility past age fifty?
Most of our students are over fifty and use strength and flexibility training to feel better in their bodies.
What has helped our students the most is this simple truth:
Adapt and adjust your workout as you get older.
This is why our classes and programs work so well. We constantly offer adjustments and adaptations to help you increase your strength and flexibility safely.
This is how our students stay active, mobile, and strong. Every class is adaptable and adjustable, with tons of suggestions so you can build strength and flexibility safely.
The main rule is that your workout today will differ from last year (or last decade). When you follow that guideline and adapt your workout, there is less chance of injury and more chance of enjoying your workout.
Here are some of the guidelines we suggest to our students at The Elevate Practice
Embrace Movement: Physical activity is the cornerstone of a healthy lifestyle, especially as we age. Aim for at least 150 minutes of moderate aerobic or 75 minutes of vigorous activity each week. For most students, that activity is walking, hiking, or swimming. But anything you enjoy is fine.
Strength Training Matters: Maintaining muscle mass becomes increasingly important as we age. Incorporate strength training exercises as we do in our Strength & Length classes at least twice a week to build and preserve muscle mass, improve bone density, and support overall strength and function.
Prioritize Flexibility and Balance: Flexibility and balance are essential for maintaining mobility and preventing falls. Incorporate stretching exercises and balance drills into your routine to improve flexibility, range of motion, and stability. Yoga and tai chi are excellent options that offer additional benefits for both body and mind.
Fuel Your Body Right: Nutrition plays a pivotal role in overall health and fitness, especially as we age. Focus on consuming a balanced diet rich in fruits, vegetables, lean proteins, whole grains, and healthy fats. Stay hydrated by drinking plenty of water throughout the day, and limit processed foods, sugary snacks, and excessive alcohol intake.
Listen to Your Body: Pay attention to your body's signals and adjust your workouts accordingly. As we age, we must recognize and respect our limitations while challenging ourselves to grow stronger. Don't push through pain or discomfort if something doesn't feel right.
Prioritize Recovery: Rest and recovery are just as important as exercise itself. Give your body time to recover between workouts, prioritize quality sleep, and incorporate relaxation techniques such as meditation or deep breathing to reduce stress and promote overall well-being.
Consistency is Key: Stay consistent with your efforts. Even a little bit of movement helps. Remember that progress is gradual, and small, sustainable changes over time yield significant results.
Celebrate Your Achievements: Take pride in your accomplishments, no matter how small. Celebrate your progress and use it as motivation to keep moving forward. You're rewriting the narrative on aging, one healthy choice at a time.
You CAN be fit after fifty.
You CAN build a practice you love that brings you joy.