Staying fit after 50 isn’t just possible – it’s essential for maintaining a high quality of life as you age.

How to stay fit over 50 with an injury

Let me paint a picture for you –

You’re totally dialed in to your workout routine in your quest to stay fit over 50, and things are going fantastically well.

You’ve discovered a safe, time-efficient strength training program that you’re performing weekly.  On your off days, you’re staying active doing moderately taxing activities 2-3 times a week that you enjoy, mostly outdoors.

You feel great, you’re full of energy, you barely have any aches and pains, and you are loving life.

And then something happens.

During the course of everyday life, you sustain a pretty bad injury to your hand.  And the doctor says you cannot use that hand at all for 6 weeks.

So you’ve sustained a hand injury, and you can’t grip anything with that hand.  Would you still be able to complete an upper-body workout?

Many people would be forced into a training layoff in that scenario.  If you are unable to grab a barbell, dumbbell or machine handle, how can you possibly work out?

That exact situation happened recently to a long-time user of my Stay Strong Forever Program.  In fact, his injury was so bad he required surgery.

But he’s not missing any upper body workouts.

In this post, I’ll cover how you can stay fit over 50 even after an injury or surgery, show you specific exercises you can do whether training at the gym or at home, and share the science behind these techniques that I recently learned in person from a University of Mississippi researcher.

Related content on how to stay fit over 50:

• How To Achieve Excellent Fitness Over 50 in 90 Minutes A Week
• The Ultimate Strength Training Program For Over 50 To Start Feeling Great Now
• Super Effective Workouts For Men Over 50 (That Won’t Take All Day To Do)
• Case Study: How I Screwed Up My Knee, Rebuilt It, And Climbed A 12,000 Foot Mountain

The science of staying fit over 50 while injured

Here’s what happened to program user Jay, as he wrote to me in an email:

“I had to decrease and eventually step away from this program that I have learned to fully enjoy. Over a period of time I had developed arthritis at the based of my left thumb. I was dealing with it as best I could then winter crept in. Wrestling with the snow blower and then shoveling ( remember, I live in New Hampshire); it finally put be over the edge. I had thumb CMC Arthroplasty surgery on April 6th and I am now in the healing/rehab mode.

Yesterday, May 1, I started working out again albeit a modified program. I am using the principles of your program.  I read a number of articles about working out with a casted limb. From the literature I read it is actually beneficial to do so, rather then not working out at all. Not just an arm cast or splint but for those who may be in a leg cast. Obviously one needs to modify exercises. I am coming along well. I’m in a semi-soft splint and I’m doing my OT  twice a day, everyday at home.”

Jay is correct – it actually is beneficial to work out with a casted limb, or any other type of limb injury, rather than not working out at all.  And there’s a scientifically proven, physiological reason why.

Cross-education of strength

Last March, I attended the Resistance Exercise Conference in Minneapolis.  The conference brings together some of the top researchers and fitness practitioners in the world.

One of the presentations was titled “An Education In Cross-Education: What’s Relevant for You?”  The presenter was Vickie Wong, a researcher from the University of Mississippi.

Cross-education refers to a physiological principle of adaptation.  It means that if you have a limb that is immobilized for whatever reason, if you perform strengthening activities using the opposite limb, there will be a crossover effect to the immobilized limb, and this will not only mitigate the weakening effects of immobilization, but in many cases the immobilized limb will actually get stronger, even though it’s not doing anything.

The reason this happens is there a neurological signal sent by the brain from the working limb to the immobilized limb which stimulates the muscles in the injured limb.  It’s your brain’s way of trying to protect you and help you survive.

KEY POINT:  In the presentation slide above, notice that it says that “higher-load resistance training enhanced the effects of cross-education of muscle strength”.  In other words, you get the most benefit by training the rest of your body with a high level of intensity, just like I always say on this site.

I’ve used this principle throughout my physical therapy career to treat stroke patients.  And over and over again, I’ve seen patients benefit, due to the neurological crossover effect.

So what specific exercises can Jay (or anybody else) do so that they can utilize cross-education, stay strong and fit, not re-injure themselves, and even promote faster healing of their injury?

Let’s go through a few of them.

1 arm machine exercises:

Shoulder Press

Pulldown

Seated row

1 arm free weight exercises:

Dumbbell shoulder press

Incline bench row

Dumbbell curl

1 leg machine exercises:

(Note: I don’t recommend performing the leg press with 1 leg due to increased torque on the pelvis, which can lead to injury.  You don’t want to get a new injury while working around an existing injury!)

Leg extension

Leg Curl

1 leg free weight exercises:

Standing calf raise

You are only limited by your imagination when training around an injury.  Give some of these techniques a try, and you’ll stay in great shape while waiting for your injury to heal.

Fit Over 50: Proven Strategies for Lifelong Wellness

Staying fit after 50 isn’t just possible – it’s essential for maintaining a high quality of life as you age. Many people find themselves more motivated and capable of prioritizing their health in their later years. Regular exercise and a balanced diet can significantly improve your energy levels, mobility, and overall well-being after 50.

Getting started with fitness over 50 doesn’t have to be daunting. You can begin with low-impact activities like walking, swimming, or gentle yoga. As you build strength and endurance, you can gradually incorporate more challenging exercises into your routine. Remember, it’s never too late to start – research shows that participating in physical activities earlier in life can predict higher activity levels later on, but you can still make significant improvements at any age.

Key Takeaways

• Regular exercise and a balanced diet can dramatically improve your health after 50.
• Start with low-impact activities and gradually increase intensity as you build strength.
• Consistency and a positive mindset are key to maintaining fitness in your later years.

Understanding Fitness Over 50

Staying active and maintaining fitness becomes increasingly important as you age. Regular exercise can improve your physical health, mental well-being, and overall quality of life.

Benefits of Staying Active

Regular physical activity offers numerous advantages for those over 50. Exercise can help manage chronic conditions like diabetes, arthritis, and high blood pressure. It also boosts your immune system, making you less susceptible to illness.

Staying fit can improve your sleep quality and increase your energy levels throughout the day. Physical activity releases endorphins, which can enhance your mood and reduce symptoms of anxiety and depression.

Exercise also supports cognitive function, potentially lowering the risk of dementia and keeping your mind sharp. Social fitness activities like group classes or sports can help combat isolation and foster new friendships.

By prioritizing fitness, you’re investing in your long-term health and independence as you age. Remember, it’s never too late to start a fitness routine and enjoy its many benefits.

Starting Your Fitness Journey

Beginning a fitness journey after 50 requires careful planning and a thoughtful approach. You’ll need to consult your doctor, set achievable goals, and create a routine that fits your lifestyle.

Consulting With Your Doctor

Before starting any new exercise program, it’s crucial to consult your doctor. Your physician can assess your current health status and identify any potential risks or limitations.

They may recommend specific exercises or activities tailored to your needs. A medical check-up can also reveal underlying conditions that might affect your fitness plan.

Your doctor can provide guidance on safe heart rate ranges during exercise and advise on any necessary dietary changes to support your new active lifestyle.

Setting Realistic Goals

When starting your fitness journey over 50, it’s essential to set realistic, achievable goals. Begin with small, manageable targets that you can easily track and measure.

Consider setting both short-term and long-term objectives. Short-term goals might include walking for 15 minutes daily, while long-term goals could focus on improving overall strength and endurance.

Use a journal or fitness app to track your progress. This can help you stay motivated and adjust your goals as needed.

Creating a Sustainable Routine

Developing a sustainable fitness routine is key to long-term success. Start slowly and gradually increase the intensity and duration of your workouts.

Aim for a mix of cardio and strength exercises. Cardio improves heart health, while strength training helps maintain muscle mass and bone density.

Schedule your workouts at consistent times to establish a routine. This helps make exercise a regular part of your daily life.

Remember to include rest days to allow your body to recover and prevent burnout.

Exercise Essentials for 50+

Regular physical activity is crucial for maintaining health and vitality after 50. A well-rounded fitness routine should include cardiovascular exercises, strength training, and flexibility workouts to enhance overall well-being.

Cardiovascular Exercises

Cardio workouts are essential for heart health and endurance. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week. Walking is an excellent low-impact option, easily incorporated into daily routines.

Swimming and cycling provide full-body workouts without stressing your joints. These activities improve cardiovascular fitness while being gentle on your body.

Remember to start slowly and gradually increase duration and intensity. Listen to your body and consult your doctor before beginning any new exercise program.

Strength Training Basics

Resistance training is crucial for maintaining muscle mass and bone density as you age. Incorporate strength exercises 2 times per week, targeting all major muscle groups.

Focus on proper form to prevent injuries. Perform 7-12 repetitions of each exercise, gradually increasing weight as you become stronger.

Injury Prevention and Safety

Staying safe and preventing injuries is crucial for maintaining fitness over 50. Proper techniques, understanding your body’s limits, and allowing adequate recovery time are key elements to consider.

Understanding Your Body’s Limits

As you age, it’s essential to recognize and respect your body’s changing capabilities. Pay attention to any discomfort or pain during exercise and adjust accordingly.

Older adults comprise a significant portion of the workforce, making injury prevention even more critical. Listen to your body and avoid pushing beyond your limits.

Consider working with a fitness professional to assess your current abilities and set realistic goals. They can help you develop a personalized exercise plan that takes into account any existing health conditions or limitations.

Proper Form and Technique

Using correct form and technique is vital for preventing injuries and maximizing the benefits of your workouts. Focus on quality over quantity in your movements.

 

Wear comfortable, supportive shoes appropriate for your chosen activities. Good footwear can help prevent falls and reduce strain on your joints.

Start each workout with a proper warm-up to prepare your muscles and joints for activity.

Recovery Time and Rest

Allowing sufficient recovery time between workouts is crucial for injury prevention and overall fitness. Your body needs time to repair and strengthen after exercise.

Incorporate rest days into your fitness routine. Use this time for gentle activities like walking or stretching to promote active recovery.

Pay attention to your sleep quality and quantity. Adequate sleep is essential for recovery and can help prevent fatigue-related injuries during exercise.

Special Considerations for Staying Fit Over 50

Staying fit over 50 requires attention to specific health factors. Addressing hormonal changes, managing existing conditions, and maintaining strong bones are key priorities.

Addressing Menopause Effects

Menopause brings significant changes that impact fitness routines. Hot flashes can disrupt workouts, so it’s important to stay hydrated and dress in layers.

Hormonal shifts may lead to weight gain, particularly around the midsection. Focus on strength training to boost metabolism and maintain muscle mass.

Cardiovascular exercise helps manage mood swings and improve sleep quality. Aim for 150 minutes of moderate activity per week.

Consider low-impact activities like swimming or cycling to reduce joint stress. Yoga and Pilates can improve flexibility and core strength while reducing menopause symptoms.

Managing Chronic Conditions

Exercise is beneficial for managing many chronic conditions common after 50. For diabetes, regular physical activity helps control blood sugar levels.

If you have high blood pressure, consult your doctor before starting a new fitness program. Moderate aerobic exercise can help lower blood pressure over time.

Always monitor your body’s response to exercise. Start slowly and gradually increase intensity. Stop if you experience chest pain, dizziness, or shortness of breath.

Fitness Over 50 and Bone Density

After 50, maintaining bone density becomes crucial. Weight-bearing exercises are essential for preventing osteoporosis.

Resistance training with weights or bands helps strengthen bones and muscles. Focus on exercises that target the spine, hips, and wrists – areas prone to fractures.

Adequate calcium and vitamin D intake support bone health. Consider a bone density scan to track your progress and adjust your fitness routine accordingly.

Nutrition and Diet

Proper nutrition is crucial for maintaining health and fitness after 50. A balanced diet provides essential nutrients, supports energy levels, and helps manage weight. The right combination of protein, carbohydrates, and other key nutrients can enhance your overall well-being and fitness goals.

The Role of Protein and Carbs

Protein intake becomes increasingly important as you age. It helps maintain muscle mass, supports bone health, and aids in recovery after exercise. Aim for 1.2 to 1.6 grams of protein per kilogram of body weight daily.

Good protein sources include:

• Lean meats
• Fish
• Eggs
• Dairy products
• Legumes

Carbohydrates provide energy for your daily activities and workouts. Choose complex carbs like whole grains, fruits, and vegetables. These offer sustained energy and essential fiber.

Avoid simple carbs found in processed foods and sugary snacks. They can lead to energy spikes and crashes, making it harder to maintain consistent energy levels throughout the day.

Balancing Calories and Nutrients

As your metabolism slows with age, you need fewer calories to maintain your weight. However, your nutrient needs remain high. Focus on nutrient-dense foods to get the most out of your calorie intake.

Calorie requirements vary based on activity level, but a general guideline is:

• Women: 1,600 to 2,200 calories per day
• Men: 2,000 to 2,600 calories per day

Include a variety of colorful fruits and vegetables in your diet. They provide essential vitamins, minerals, and antioxidants that support overall health and fight age-related diseases.

Don’t forget healthy fats from sources like olive oil, avocados, and nuts. They’re crucial for hormone production and nutrient absorption.

Healthy Recipes and Meal Ideas

Planning meals that are both nutritious and enjoyable can help you stick to your dietary goals. Here are some ideas:

1. Breakfast: Greek yogurt with berries and a sprinkle of nuts
2. Lunch: Grilled chicken salad with mixed greens and vinaigrette dressing
3. Dinner: Baked salmon with roasted vegetables and quinoa

Meal prep can save time and ensure you always have healthy options on hand. Try cooking larger portions and freezing individual servings for later use.

Stay hydrated by drinking water throughout the day. Herbal teas and infused water can add variety if you find plain water boring.

Remember to treat yourself occasionally. A small dessert or your favorite snack in moderation can be part of a balanced diet and help you maintain a positive relationship with food.

Home Workouts and Online Resources

Home-based exercises offer convenience and flexibility for maintaining fitness. Bodyweight exercises like squats, push-ups, and lunges require no equipment and can be easily modified to suit your fitness level.

Dumbbells provide versatile strength training options at home. These affordable tools offer various resistance levels for progressive muscle strengthening.

Online workout videos cater to different fitness levels and interests. You can find guided routines for yoga, strength training, and cardio exercises tailored for the 50+ age group.

Virtual coaching sessions with a fitness professional allow for customized workouts with professional guidance from the comfort of your home. This option provides accountability and personalized instruction.

Incorporating Sports and Games

Engaging in sports and active games combines physical activity with enjoyment. Golf offers a low-impact option that improves balance, coordination, and provides moderate cardiovascular exercise through walking.

Tennis and pickleball enhance agility, hand-eye coordination, and provide excellent cardiovascular workouts. These racquet sports can be played at various intensities to suit your fitness level.

Cycling, either outdoor or on a stationary bike, is a joint-friendly cardio activity. It improves leg strength and endurance while allowing you to enjoy scenic routes or participate in spin classes.

Bowling and bocce ball offer social interaction along with light physical activity. These games improve hand-eye coordination and provide gentle exercise suitable for various fitness levels.

Creating an Exercise-Friendly Home Space

Designate a specific area in your home for exercise. This could be a spare room, garage, or even a corner of your living room. Ensure the space has good lighting and ventilation.

Invest in versatile equipment that doesn’t take up much space. An adjustable bench, dumbbells, and a yoga mat are excellent starting points. A stability ball can be added to for core exercises.

Consider adding motivational elements to your space, such as inspiring quotes or progress charts. These visual cues can boost your energy and commitment to your fitness routine.

Tracking Progress and Staying Motivated

Monitoring your fitness journey and maintaining enthusiasm are crucial for achieving your goals after 50. Regular tracking helps you measure improvements and adjust your objectives as needed.

Measuring Improvements

Keep a workout log to record exercises, sets, reps, and weights used. This allows you to see strength gains over time and celebrate your achievements.

Adjusting Goals Over Time

Review your fitness goals every 4-6 weeks. As you progress, you may need to increase the challenge to continue seeing improvements in muscle mass and fat loss.

Be flexible with your targets. If you’re struggling to meet certain goals, it’s okay to modify them. The key is to maintain consistency and motivation.

Set both short-term and long-term objectives. Short-term goals provide quick wins to keep you motivated, while long-term goals give you a bigger picture to work towards.

Consider non-scale victories like improved energy levels, better sleep quality, or reduced medication needs. These health benefits are often more meaningful than numbers alone.

Overcoming Common Obstacles

Staying fit after 50 requires dedication and perseverance. You’ll face challenges, but with the right strategies, you can overcome them and achieve your fitness goals.

Finding Time and Energy

Carve out dedicated workout times in your schedule. Aim for 2 strength training sessions per week, lasting 30-45 minutes each.

To boost energy, focus on proper nutrition and sleep. Eat balanced meals with lean proteins, complex carbs, and healthy fats. Aim for 7-8 hours of quality sleep nightly.

Consider finding a workout buddy. This adds accountability and makes exercise more enjoyable. You’re less likely to skip sessions when someone is counting on you.

Combating Plateaus and Setbacks

Plateaus are normal, but you can push through them. Vary your routine every 4-6 weeks to challenge your body.

Track your progress using a fitness app or journal. This helps you stay motivated and identify areas for improvement. Celebrate small wins along the way.

If you experience a setback, don’t get discouraged. Remember that fitness is a journey, not a destination. Adjust your goals if needed, but keep moving forward.

Focus on consistency rather than perfection. It’s okay to have off days. What matters is that you get back on track quickly. Stay positive and remember why you started this journey.

Frequently Asked Questions

Staying fit over 50 requires tailored approaches and knowledge. Many have questions about effective workouts, strategies for women, helpful resources, and age-specific considerations.

What are effective workout routines for individuals over 50?

Strength training is crucial for maintaining muscle mass and bone density. Aim for 2 sessions per week, focusing on major muscle groups.

Low-impact cardio like swimming or cycling helps protect joints while improving heart health. Include flexibility exercises to maintain range of motion and prevent injuries.

What strategies can women over 50 employ to stay fit?

Incorporate weight-bearing exercises such as resistance training. Also include walking, dancing or cycling to stay active.

Pay attention to nutrition, ensuring adequate protein intake to support muscle maintenance. Stay hydrated and consider supplements like calcium and vitamin D after consulting your doctor.

Which magazines cater to fitness enthusiasts over 50?

AARP The Magazine offers fitness tips and success stories tailored to older adults. “Prevention” provides health and wellness content suitable for the 50+ demographic.

Denise Austin’s Fit Over 50 magazine is a healthy lifestyle guide with articles about improving skin complexion, fat-blasting workouts, sleep and stress.

What are the benefits of fitness programs designed for those past 50?

These programs often emphasize joint-friendly exercises and proper form to reduce injury risk. They help to prevent falls, a common concern for older adults.

Age-specific programs may also address issues like hormone changes and decreased metabolism, helping you achieve realistic goals.

How does age affect fitness goals for people over 50?

You may need to adjust expectations and focus more on maintaining functionality rather than achieving peak performance. Recovery time often increases, so allow for adequate rest between workouts.

Emphasize consistency as well as an appropriate level of intensity. Regular, moderate exercise can yield significant health benefits without overtaxing your body.

Summary – staying fit over 50

• To stay fit over 50 after an injury or surgery, continuing to strength train and stay active is beneficial, rather than not working out at all.
• An injured arm or leg can actually get stronger, even when immobilized, by exercising the opposite limb.  This is due to a neurological phenomenon known as cross-education.
• Staying fit over 50 requires a balanced approach that addresses common health issues, prioritizes muscle and bone health, tackles posture and mobility challenges, and maintains cognitive function.

By following these tips and maintaining a consistent workout routine, you can lead a healthy and active life well into your 50s and beyond.

Thoughts or questions on staying fit over 50 after an injury?  Leave a comment below!