5 essential exercises for the over 50s
As we enter our fifties, our bodies are naturally not as conditioned or as supple as they used to be. Perhaps you used to follow a healthy diet and exercise regularly, but haven’t in recent years? Or maybe you’ve never needed to worry about maintaining a healthy weight, until your 50s?
Whatever your age, whatever your fitness level, your number one priority should be to put a lifestyle system in place, that’s according to fitness guru Alan Strachan of Alan Strachan Personal Training who runs a state-of-the-art health complex in Hamilton, Lanarkshire.
At the age of 45, Alan has always followed and lead a healthy lifestyle, and now advises clients of all ages to do the same at the PT business he launched 24 years ago.
Alan said: “Passing 50 doesn’t give you a licence to miss weight-bearing exercises. Everything is achievable if you
1. Wall push offs
Place your feet shoulder-width apart, and stand facing the wall at arms’ length. Out-stretch your arms at shoulder height, place hands flat on the wall then, on your tiptoes, bend your arms so your face almost touches the wall. Make sure your feet do not slip! Reps: 15 Benefits: Builds muscle to help burn fat and exercises chest, triceps, interior shoulder muscles, and main core muscles.
2. Wall squats
Imagine sitting on an invisible seat against a wall. Keeping your back straight against the wall, then slide down the wall into a seated position; keep legs bent and feet hip-width apart. To give yourself more balance, stretch your arms out. Then once in seated position, come out of the squat by sliding back up. Reps: 15 Benefits: Exercises many muscles, including quads, thighs, glutes, hips, as well as building strength in bones and ligaments.
3. Box steps
Ideal if you have a house with an upstairs, if not, go outside or use a sturdy box, then simply step up and down. Box steps are good for balance. Challenge yourself by increasing the height of the step/ box or hold something in your hands look at how you are eating, how you are hydrating and how you are resting.
“The right levels of water must go into your system, and you simply cannot out-train a bad diet. You want to be, what we call, ‘macro-nutrient efficient’.”
It is important for those over 50 to build in workouts and functional training into everyday life, and you don’t need to join a gym or get a personal trainer.
Regular exercise builds strength, keeps our joints supple, and boosts our health, wellbeing and mood.
Alan added: “It’s about learning some simple exercises, like walking upstairs, holding a ball outstretched, learning how to do squat movements and working on a plank to strengthen core muscles.
“It’s not about the length of time you do exercises, it’s about the quality of your workout – it’s never too late to get started.”
It’s never too late to start leading a healthier lifestyle.
PT Alan Strachan shares five essential corestrengthening and musclebuilding exercises for the over 50s:
as you step to add resistance and work the muscles more. Reps: 15 Benefits: Improves balance and is a great lower body exercise, good for glutes, thighs and hamstrings.
4. The Plank
Assume the usual press-up position on the floor – place hands under shoulders, lie on floor face down, and tuck toes under. For the basic plank, push your body up on to your elbows with forearms flat on floor, with legs bent. Challenge yourself by lifting your knees off the floor and straightening your legs. Hold in position. Reps: 30 secs – or can you do more? Benefits: Upper and lower abdominals, core, lower back, shoulders and glutes, and holding the position (isometric) also improves core strength.
5. Abdominal crunch
Lie on your back and bend your legs, then lift your shoulders, keeping your head up and neck relaxed (don’t let head touch floor). For the basic crunch, stretch your arms up or keep them by your side. For a more challenging crunch, place hands behind temples, then lift. Reps: 15 Benefits: Abs, it also tightens and strengthens core.