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Fitness Habits to Follow After 50 at AFAC Gym

Older woman and man sitting on ground and stretching their legs

One of the main reasons why people join a gym is to remain healthy and strong as they age. Aging well is all about forming habits that are good for you, like exercising regularly at the gym, eating a healthy diet, getting enough sleep, and seeing your doctor. This healthy lifestyle should be a lifelong pursuit, but after the age of 50, it’s more important than ever to maintain healthy habits, which can help you stay independent and active for as long as possible. After all, you not only want to add years to your life, but also add life to your years!

Not sure where to start? Read this blog to learn about fitness habits you should follow at AFAC’s Thornton, CO, gym — habits that can unlock the secrets of healthy living after 50.

The Benefits of Going to the Gym in Your 50s and Beyond

Most people value health and fitness, but despite the many benefits of being physically active, 28% of adults 50 and over are inactive according to the Centers for Disease Control and Prevention (CDC).

And, while getting older may come with some extra aches and pains, it’s not a reason to avoid an active lifestyle altogether. In fact, research shows that slowing down physically comes with a greater risk for poor health, hospitalization, and loss of independence in older adults.

Not convinced? Many studies have shown that regular exercise greatly boosts our health and wellness as we age. For example:

  • One 2022 study showed that working out at the gym for just 10 minutes per day could increase lifespans.
  • Another recent study showed that 30 minutes of strength training per week cuts the risk of dying early by up to 20%.
  • A study published in Annals of Internal Medicine in September 2016 found that several days per week of walking plus strength, flexibility, and balance training decreased the amount of time suffering from major disability by 25%. People aged 70-89 who exercised in the study were not only less likely to experience disability in the first place, but were also more likely to recover from it if they did.

It comes as a surprise to many that, as you age, regular exercise becomes even more important. Staying physically active helps improve your energy, mood, heart health, memory, bone strength, and more.

This also applies to seniors who’ve led a sedentary lifestyle for decades, as there is evidence that people who start exercising late in life after years of inactivity can reap the rewards of working out. As the old saying goes, it’s never too late!

If You’re New to the Gym, Remember to Start Slow

If you aren’t used to exercising regularly, it’s important to start slow. Make sure to check with your doctor first! Let them know that you’re planning to begin a new exercise regimen. Your doctor will be able to clear you for exercising and warn you about possible warning signs while working out.

You might be inclined to avoid exercise if you have arthritis, but studies show that physical activity can ease the pain of arthritic joints. The same theory applies to the bone-weakening condition osteoporosis. Many older people with osteoporosis avoid exercise because they fear fracturing a bone. Weight-bearing exercise like walking, however, helps to build bone mass.

Once you’ve been given medical clearance, you can expect to feel some soreness after exercising, especially if you’re not used to working out. Don’t push yourself too hard at first — ease into your exercise regimen slowly, see how you feel, and work your way up from there. The personal trainers at AFAC gym would be happy to meet with you, show you how to use our equipment, and design a workout plan that meets your abilities and fitness goals. Please feel free to ask any member of our team for assistance!

Fitness Tips for Those 50 and Over

Whether you’ve been working out your entire life and have picked up some bad habits, or you’re just starting your strength training and cardio program, here are some fitness tips for people 50 and above. Once you turn 50, it’s critical that you take just the right steps to work out safely and reach your fitness goals.

Do Cardio at the Gym, but not ONLY Cardio

Cardiovascular exercise is a great contributor to your overall health as you age, but cardio alone is not enough, especially as you get older. That means if you’re only focused on getting 10,000 steps of walking for your exercise, you need to mix things up at the gym.

According to the CDC, adults need at least 150 minutes per week (for example, 30 minutes per day, 5 days a week) of moderate-intensity cardio activity such as brisk walking. Or, as an alternative, adults can get 75 minutes per week of vigorous-intensity cardio activity such as jogging, hiking, running, or using some of the more challenging cardio equipment at the gym like the StairMaster, spin bikes, or rowing machines.

Just keep in mind that excessive cardiovascular exercise — whether it’s too intense or done for too long — can be detrimental to some people as they get older. That’s why walking is seen as the ideal exercise, as it’s moderate in intensity and doesn’t require any special skills or equipment.

Remember to Strength Train at the Gym

The CDC says that adults should strength train all major muscle groups (arms, shoulders, chest, abdomen, back, hips, and legs) at least two days per week. Strength training will help you avoid losing muscle as you get older.

One of the most striking effects of aging is something called “sarcopenia,” which is the natural loss of muscle mass, strength, and function. After the age of 30, muscle mass decreases approximately 3%-8% per decade. The rate of decline is even higher after the age of 60.

This involuntary loss of muscle mass, function, and strength is a fundamental cause of disability in older individuals. Sarcopenia increases the risk of falls, injuries, loss of independence, and disability.

This decrease in muscle mass also comes with a progressive increase in fat mass. This change in body composition is associated with higher insulin resistance. In addition, bone density decreases and joint stiffness increases. All these changes can lead to several serious conditions including obesity, Type 2 diabetes, osteoporosis, and heart disease.

Finally, our bodies become less efficient at building muscle mass after the age of 50, which makes strength training one of the most important activities people can do to prevent disease and protect health and independence as the years go by.

There are many ways that you can strengthen your muscles at the gym or at home. Some examples of strength training workouts you can try include:

To gain health benefits from strength training, you need to work out to the point where it’s difficult for you to do another repetition of the exercise without help. A repetition is one complete movement of the exercise – like lifting a weight once or doing one sit-up. Try to do 8-12 repetitions per exercise, which would count as one set of the exercise. You should do at least one set of each muscle-strengthening activity, but for the best results, complete 2-5 sets.

As the exercises become easier over time, you should make them more difficult by increasing the weight you’re lifting or the number of reps/sets you’re doing.

Work in Some Balance Training at the Gym

In addition to cardiovascular exercise and strength training, the CDC recommends that older adults participate in activities to improve balance 3 days per week. These activities help prevent falling. Examples of balance training at the gym include:

Any exercises that strengthen your back, leg muscles, and abdomen also improve your balance.

Follow a Consistent Workout Schedule at the Gym

Consistency is extremely important when it comes to working out, whether it’s at the gym or at home. Since you begin losing muscle mass in your 30s — and your body is less efficient at building muscle as you get older — it’s more challenging to grow and maintain muscle strength and endurance. That means working out “here and there” won’t be enough to preserve and improve your health.

Aim to work out every day, whether it’s cardio, strength training, balance activities, group classes, or some combination of those.

The key is to be diligent and don’t vary your schedule. If you happen to miss a day, that’s fine — just make sure to get back to it the next day. Consistency is key, not perfection. Your physical strength will improve, as will your emotional and mental health. When you’re 50 and above, exercise should be a top priority.

Don’t Switch Up Your Workouts at the Gym Too Much

While it’s okay to try out a new weight machine, class, or cardio machine once in a while, don’t constantly change your workouts. What’s the problem with switching up your exercise routine? There are several issues, including:

  • Safety — It takes practice to get good at an exercise and learn proper form. If you do a workout only once every few weeks, you’ll feel like a beginner every time you do it. It’s much safer to stick to the same exercises as much as you can.
  • Confusion — It can be confusing and stressful to go to the gym and not know what your workout will look like. Sticking to a routine helps you memorize your workout so your mind doesn’t even have to think about it. You can always increase the intensity of any exercise to work your muscles harder.
  • Progress — The only way to measure progress is to build a solid workout program that has you repeating certain exercises. That way, you’ll know when you’ve become stronger or can last longer.

Don’t Push Through Pain

When you’re at the gym, it’s imperative to know the difference between good pain (like the burn in your muscles) and bad pain (like sharp, stabbing discomfort that halts you in your tracks).

If you ever experience acute pain or pain that lingers after an exercise, it’s a sign that something isn’t right, and you should stop immediately. It could mean you’re not quite ready for that exercise or amount of weight, so you need to do an easier variation or alternate exercise instead. Or, it could mean something more serious that requires an appointment with your doctor or a physical therapist.

Drink Plenty of Fluids at the Gym (Especially Water)

Staying hydrated at the gym is very important. Always keep a bottle or jug of water with you and take a drink whenever you’re thirsty or sweating. Your body needs water to carry oxygen and nutrients to your cells, regulate your body temperature, support your brain function, and maintain your physical performance at the gym. Staying hydrated can even reduce your risk of heart failure.

Eat Enough Protein

A healthy diet includes a balance of carbs, “good” fats (like Omega-3 fatty acids found in leafy green vegetables, walnuts, salmon, halibut, and olive oil), and protein. But one of these macronutrients — protein — is especially important for older adults.

Protein helps us maintain and build muscle. And, when you’re strength training, you need enough protein to repair and develop the muscle tissue you’re working so hard to gain. Since we lose 30%-50% of our muscle mass between the ages of 40 and 80, getting sufficient protein can help reduce this loss, particularly when combined with strength training. Protein also helps your body to create hormones, neurotransmitters, and enzymes that your body uses.

But, how much protein is enough for older adults? That number can vary somewhat, but research supports that older people should get 0.45 to 0.55 grams of protein per pound of body weight daily (that would be 68-83 grams for a 150-pound person). Older adults with chronic diseases should get up to 0.68 grams of protein per pound per day, according to some studies.

If you’re exercising and strength training, you should stick with the higher end of that protein range to add muscle and stay full longer. Serious bodybuilders aim to consume 1 gram of protein per pound of body weight per day.

It’s wise to work with a qualified dietitian to discuss your protein needs. They can review your health history, weight, diet, medications, and workout schedule to help you determine how to get enough nutrition to stay strong and healthy.

Get Plenty of Sleep

Science says we should all get 7-9 hours of sleep per night. Sleep gives our bodies and brains time to heal, process, and build for the next day. Sleep also helps us to manage stress and make good decisions. Sleep is also important for building muscle, since our bodies do most of our muscle healing and building when we’re catching our Zs.

Achieve Fitness at Any Age at AFAC Gym

At AFAC gym, we understand your desire to get and stay fit, no matter what your age. That’s why we keep our gym outfitted with all the equipment and fitness classes you could ever need at any point during your fitness journey. Our staff is also here to support you, answer your questions, and if you’d like, design a fitness plan that meets your individual needs.

To find out more about becoming a member of AFAC gym — the best gym in Thornton, Colorado — please stop by or give us a call anytime. We’ll be happy to assist you. You can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club for assistance.

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