Over 50? Age Well With These Research Backed Tips To Get Fit (Don’t Fear the Reaper)

There are things about aging that suck. Some people might say everything about aging sucks. The truth is it doesn’t have to, or at least we can condense it so that we have more good years than bad allowing us to truly enjoy life over 50 as we did in our 30s and keep the reaper at bay.

Today we’ll look at the research into getting fit and reversing the harmful effects of aging. But first, let’s go through a quick list of everything ageing does to our bodies that exercise can or helps to reverse.

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https://diabetesjournals.org/care/article/39/11/2065/37249/Physical-Activity-Exercise-and-Diabetes-A-Position

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6322789/

https://www.acpjournals.org/doi/full/10.7326/0003-4819-147-6-200709180-00005#a1-5

When it comes to our heart, Resting heart rate increases over time; Max heart rate decreases; our ability to pump blood through the body declines; our Heart and blood vessels stiffen, Blood pressure goes up.

The intestines take longer to expel waste, our bones lose calcium and strength, and we lose muscle.

Our metabolism slows down, we gain body fat, blood sugar and insulin increase, bad cholesterol goes up, and good cholesterol goes down, our sex hormones plummet, our reflexes slow down, a quality night's sleep escapes us, the risk of depression goes up, and our memory begins to fade.

Exercise has the power to hold all of these negative effects of aging at bay, and it’s one of the few tools we control in the fight against aging. The first thought that comes to mind is, how much exercise should we be doing and what type?

A study compared the “effectiveness of aerobic, resistance, and combined training on cardiovascular disease risk factors.” They took 3 groups of people with an average age of 58. They were sedentary, overweight and with high blood pressure.

All groups trained 3 times a week, each session lasting 60 minutes, one doing only aerobic exercise on either a treadmill or cycling; the next group did resistance training starting with 2 sets of 12 different exercises and worked their way up to three sets of 10 to 14 repetitions.

The final group did 30 minutes of cardio followed by 2 sets of 8 resistance exercises, with the goal to take every set to failure.

Each group had improved health, with the greatest benefits being achieved with the combined cardio and resistance training group; they improved blood pressure, cardiorespiratory fitness and increased total body strength and lean mass.

Another similar study was done to see how these same training types, individually and combined affected glycemic control in type 2 diabetes. They found improvements in blood sugar and cholesterol levels with all forms of exercise, but “the improvements are greatest with combined aerobic and resistance training.”

To get more specific recommendations, we’ll look at a position statement by the American diabetes association on physical activity and exercise.

These recommendations help to reverse the effects of diabetes and heart disease, so they’ll most certainly protect us from getting them in the first place, and the benefits have been shown to go beyond these conditions.

For aerobic exercise, they suggest starting with about 10 minutes a day most days and working your way up to at least 150 minutes a week of moderate-intensity cardio.

For resistance training, The goal here is to work out at least twice a week doing 1 to 3 sets of 8 to 10 different exercises so that you work the whole body. You don’t have to do all 10 in one session; you could split them into two “A” and “B” workouts

You can start with one set of each exercise, and once you have worked your way up to 3 sets on all of them, you can increase your training to 3 times a week. The goal for each set is to bring it close to failure between 10 to 15 repetitions. Once you can do more than 15, you increase the weight.