One of my students asked me if the 50s, or for that matter the middle ages, are a good time to start exercising. He said he had never exercised in his life. Truth is anytime is a good time to get up and move. Slowly and steadily, your body will start stabilising, turning around and reversing all the negative conditions.
Also, get ageism out of your head. Even according to our traditional philosophies, old age begins after seven solar cycles of 12 years are completed, which is 84 years. So 50 is a powerful age. Yes, degeneration of the body begins but you are well within time to turn it around. With regular exercise, you can restore your energy levels, muscular-skeletal systems, build strength, stamina, tenacity, endurance, resilience and even regulate your hormones better. Staying active in your 50s can significantly help you with an active life in your 70s.
OPTIMAL MOVEMENT THERAPY: This comprises low exertion exercises that warm up each joint and help the body to do other exercises. I would recommend simple movements like side bending, twisting, forward-backward bending. Windmill is a gentle exercise that’s perfect for the 50s. Stand with your feet shoulder width apart and your arms held out at shoulder height. Engage your core by drawing your belly button in towards your spine. Bend forward and twist to your right as you reach down and across, with your left arm touching your right foot. Keep your legs as straight as possible. Raise yourself back up to the start position and repeat the movement by twisting to the left and reaching across with your arm. The movements work on your knees, ankles and hips.
SOME CARDIO: Do some mild and gentle cardiovascular exercises, which can help your calorie output, increase your metabolic rate and energise your body. Bounce and jog on the spot very slowly, while gradually moving ahead slowly. Recover every two to three minutes and repeat the same drill at least thrice.
STRENGTHENING ROUTINES: Everybody needs to strengthen their bodies. This can be done with light weights or with body weights as well. Strengthening ligaments and joints and maintaining and gaining muscle mass can be achieved by weight training. Some days you can work on isolating exercises (leg extensions) and complex exercises (squats), while on other days you can work on chest presses or cardio routines. Exercises involving slow circuit training are beneficial for both major and small muscle groups. Exercise for low-intensity weight training involves performing more repetitions with lighter weights.
FUNCTIONAL TRAINING: This can be done if one wishes to switch things up a bit. Workouts like side lunges, walking with light weights in hand, burpee, renegade row, push-up, squats and overhead press can be done once you have settled into a regular routine.
STRETCHING EXERCISES: As you age, you may experience a decrease in flexibility and range of motion. That’s when full body stretches in tai chi and yoga can help you increase flexibility, muscular-skeletal strength and balance.
WORK ON YOUR BREATH: This is vital. Stretching with slow breathing — focussing on breathing out as you stretch — certainly eases out knots of the body and mind and relieves the pressure on the body and vital organs. The blood circulation becomes slow and easy and your heart and mind gets relaxed. So, yoga asanas followed by savasana is recommended.