Exercise 50 To 64 Years

This demographic of women and men enter the beginning stages of bone density and muscle mass loss. Not doing activity is no longer an option if you'd like to remain healthy. Weight bearing exercises are the only proven way of diminishing the effects of osteoporosis. Increasing protein and calcium intake may help, but has less effect over time.

If you have never exercised, you can still do resistance training in the form of calisthenics. This includes movements like squats, push ups, lunges, steps, sit ups and more. Good technique is imperative to avoid injury. See a trainer for help and advice.

Exercises should include lifting weights. Reps of 8 to 15 is sufficient, and exercise should take place 3 to 4 times per week to make a difference. Whole body exercises are better than single joint movements (choose rows rather than bicep curls).

Exercise Over 65

Once you are over 65, workouts should help to improve balance, and work to maintain bone and muscle mass. Exercises should include work on a bosu ball, doing step up and down work, and mimic other daily tasks. This is known as functional training. For example, if you have a staircase at home, practicing climbing up and down is a great way to maintain good balance, mobility and strength in these regularly used muscles and joints. 

Weight training can be done seated or standing, according to your own comfort. Depending on age and fitness levels, many even choose to lie down on their bed to perform certain exercises. This helps to work the core muscles without having to lay on the floor. Core exercises help to improve posture and balance.

Exercise can take place 2 to 3 times per week. Perform 1 or 2 sets of 15 to 20 repetitions (it doesn't have to be heavy at all!) for each exercise.

Remember that any exercise is better than none. Always consult your physician before you start any physical activity program. It is also a good idea to see a trainer to get started, regardless of which age group you are in, to learn safe technique.