By Franklin Delgado
The tendency to start exercise routines from the age of 50 is increasing. Medical associations support this decision, highlighting the benefits in the prevention and treatment of diseases related to aging.
Starting to exercise at this stage of life requires precautions. People with a history of physical inactivity or who are overweight or obese should be particularly cautious. A prior medical evaluation is recommended to identify possible micronutrient deficiencies, according to a note from nutritionist Patricia Yárnoz for the health section of the alliance. Clarion (Argentina)-The Vanguard (Spain).
It is important to avoid starting too intense exercise routines. Combining intense exercise with an inadequate diet can result in significant injuries, especially in older individuals.
Importance of protein in the diet
Adequate protein consumption is essential to preserve muscle mass and prevent sarcopenia in older people who exercise. Although intake should be moderate, it is recommended to consume between 1 and 1.5 grams of protein per kilogram of body weight per day.
A balanced diet should combine proteins of plant and animal origin. It is most important to avoid excessive protein consumption without corresponding physical exercise, as it can harm bone health.
Essential micronutrients for performance
Micronutrients such as magnesium, calcium and vitamin D play an essential role in bone health and muscle recovery.
Including sufficient food sources and maintaining adequate hydration is essential to optimize physical performance.
Recommended type of exercise
The debate about what type of physical activity is most suitable for people over 50 continues. However, what is indisputable is that regular exercise, adapted to individual abilities, contributes to improving quality of life and reduces the risk of disease again.
For people over 50 years of age, the most recommended exercises are usually grouped into four types: strength, aerobics, balance and flexibility. This combination helps maintain muscle mass, resistance, mobility and reduce the risk of falls.
Most useful types
- Force: squats, getting up from a chair, exercises with elastic bands or light weights. They help preserve muscle and protect joints.
- Aerobics: walking briskly, cycling, swimming or dancing. They improve the heart, circulation and commonplace resistance.
- Balance: heel-toe posture, tai chi, canine rooster or single leg support. They are especially useful for preventing falls and improving coordination.
- Flexibility and mobility: gentle stretching, yoga or pilates. They maintain range of motion and can relieve stiffness.
What should be prioritized
The most important thing is not to choose just one type, but to combine several during the week. A common recommendation is to accumulate around 150 minutes of moderate activity per week and add strength exercises at least twice a week. If there is pain, chronic illnesses or a history of injuries, it is advisable to start progressively and with professional supervision.
A reasonable weekly routine might be walking for 30 minutes on five days, strength training on two days with squats and resistance bands, and adding 10 minutes of balance and stretching each day.
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