A guide to staying fit and healthy in middle age


When you get older, you become more aware of the toll that poor health decisions take on your body. A sedentary lifestyle can decrease life expectancy and well-being, which is why it is important to stay active and mindful of diet and fitness choices.



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Middle age health

After 50, it’s easy to get relaxed when it comes to taking care of your body, but a lack of fitness and an unbalanced diet can pose a great risk for your overall health, as reported by the BBC.



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Balanced diet


Eating well should be at the center of your health concerns. A balanced diet that is rich in nutrients and vitamins will boost your energy and strength levels, as well as your immune system.



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Supplements

Avoid supplements and rely mainly on nutrients you’re getting from your diet choices. Supplements are not only expensive, but they can also have a negative effect on your health, according to the US National Institutes of Health.



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Probiotics


Probiotics are great as they reduce inflammation caused by microbial activity in your gut, which in turn improves skin-friendly flora that fights ageing symptoms.



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Coffee and tea

Too much caffeine can cause dehydration, but moderate coffee consumption can boost physical performance and is thought to reduce the risk of Alzheimer’s and dementia, as shown in a study by the University of Eastern Finland.



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Go out


As great as it is to go to the gym or attend other indoor lessons, taking nature walks can bring mental health benefits, and is a great way to clear your mind and get moving at the same time.



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How much physical activity do you need?

Adults can substantially improve their health with 2.5 hours of moderate cardio a week, or 75 minutes of vigorous activity a week, according to Healthy Midlife.



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A busy life is no excuse


That is equivalent to 10 to 20 minutes of exercise a day, depending on the intensity, so there’s no excuse anymore!



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Start slowly


It’s important to start slowly to avoid injuries, so it might be a good idea to get help from a certified personal trainer.



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Muscle strengthening


Our muscle strength and mass decline with age, which is why muscle training is key when exercising in middle age. It prevents osteoporosis and helps keep your metabolism at a high rate.



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Moderate aerobic activities


A moderate aerobic activity should be lightly challenging—you should breathe fast without being out of breath, and you should start sweating a bit after 10 minutes. This is the ones beginners should go for.



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Vigorous aerobic activities


A vigorous aerobic activity should be physically challenging and demanding—you should be breathing rapidly and intensely, as with jogging or running. These are adequate for fitter individuals.



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Find something you really enjoy


Finding a sport you really like practicing is halfway to fitness happiness. That way, you don’t feel like you’re being forced to workout—you’re just having fun!



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Swimming


Swimming is a great low-impact exercise that stimulates all the big muscle groups while being gentle on your joints.



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Find a fitness partner


Having a workout partner might give you the motivation you need to get started, as you can commit to goals together and stick to them.



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Be an early bird


Your metabolism tends to slow down with age, but if you opt for exercising in the morning, it will stay boosted for longer.



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Set a goal


Setting specific long-term or even short-term goals is key during your fitness journey. Make them attainable and measurable so you don’t get demotivated in the process.



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Buy your own kit


The gym isn’t the only option. In fact, you can save a lot of money by exercising at home or outdoors. A fitness tracker and good sports gear is all you need to become autonomous.



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Flexibility


Flexibility training is essentially for middle-aged people as your joints and muscles become stiffer with age. Yoga is great for enhancing your flexibility, so give it a try!



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Mental fitness


Yoga is not only good for your body, but also for your mind. Mental fitness and stability is as important as physical exercise, so include relaxing workouts as well as meditation in your weekly routine to achieve better overall health.



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Restorative sleep


Try to go to bed at the same time every night so your body can develop natural habits and rest properly. Quality sleep has an effect on both physical and mental health.



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Eating before bedtime


Eating a heavy meal before going to bed affects the quality of your sleep, as the body struggles to digest and sleep at the same time.



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Aspirin


A low dose of daily aspirin has been linked to a lower risk of heart attack and stroke, but it can increase the risk of developing stomach ulcers, so check with your doctor before you self-medicate.



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Skincare


Ageing skin is one of the most evident symptoms that comes with growing older, but it can be delayed as much as possible by adopting the correct skincare routine. Check with your dermatologist which products work best for you.



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Posture


Poor habits throughout your life can lead to terrible posture at an older age. Try to sit and stand straight as much as possible, and practice exercises like Pilates and yoga to improve your posture.



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Pets


Getting a pet is a great way to get you out of a sedentary lifestyle. A pet not only provides company, but it is also known for having positive impacts on your lifestyle, both physically and mentally.



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Walk everywhere


The first and most crucial step to getting fit is movement. Walking increases stamina and reduces stress levels, so try to do it as much as you can.



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