If you ask any elderly person nowadays, they’ll tell you aging isn’t the same as it used to be. Phrases like “40 isn’t as old as it used to be,” or “50 is the new 40” are often used.
This is because advances in medicine and the availability of healthy food has made it possible for people to live longer. They’ve also been able to improve the quality of life of most people.
This means that people feel better and can do more as they age. As such, more people are looking for ways to slow down the aging process and stay healthy later in life. They may also be looking for natural ways to treat issues like obesity, or for treatment for venous insufficiency, as well as issues like diabetes or insulin resistance.
Unfortunately, elderly individuals are often underrepresented in the fitness and nutrition field. This means they often aren’t catered to by health and fitness professionals. Many of them are simply trained the same way as their younger counterparts.
But, there are some big differences between those over 50 compared to younger people looking to get fitter and healthier.
Issues like arthritis, insulin resistance, and anabolic resistance all need to be considered when training them or prescribing a diet. Menopause is also an issue that merits thinking about.
These issues mean that certain activities and diets may be more beneficial than others for improving health and function. So, we decided to outline a few of these activities and diets below for those over 50 who are looking at different diets or workouts to try.
The Best Workout And Diet Programs For Over-50s
Workouts
Because of issues like arthritis, the joints are often worn down, and the bones are weaker. This means that range of motion may be reduced at the joints and those over 50 may be at-risk for bone breaks.
So, exercises that place a load on the bones and work within the range of motion available should be prioritized.
Weightlifting programs
Weightlifting is a low-impact, but high-load activity. This helps build up bone density and joint health. But, it doesn’t aggravate arthritic joints. It also has a lot of versatility, with a range of exercises that can be selected. This means you can scale it to your ability, and work within your available range of motion.
Cycling programs
Cycling is another low-impact activity. It’s also a great way to build endurance and heart health. Cycling also has a short range of motion and can be done by anyone. Starting with regular cycling to work can be a great start before structured cycling workouts.
Swimming programs
Swimming is a great middle ground between weightlifting and cycling. It loads the joints that are working but removes load from other areas of the body. It’s also great for building cardiovascular health as it can be done for long periods.
For overweight individuals, it acts as a great start to regular exercise.
Diet programs
Age-related diseases like insulin resistance and issues like anabolic resistance mean more emphasis should be put on healthy fat consumption and periods of food restriction.
Meanwhile, a high intake of vitamins and minerals can also help fight aging and improve function.
Mediterranean diets
Mediterranean diets, named after the areas they are eaten in, are rich in healthy fats and vegetables. These include Omega-3 fats, which can boost heart health as well as brain development and immune system function. The inclusion of fish also provides lean protein.
With all of the above nutrients, it should be no surprise that this diet has been shown to improve health and slow down the aging process.
Low-carb diets
Reducing carbohydrates can help reduce calories and increase protein intake. They’re also beneficial for those at-risk of developing diabetes. But, starting a low-carb diet can affect mood in the short-term. This should be considered by those starting this diet and not be a reason for dropping out.
Intermittent fasting diets
If you’re finding it difficult to change the foods you’re eating, you could try intermittent fasting. This is where you stop eating for a fixed period of the day, before resuming eating as normal. This can help reduce overall food intake without making it too noticeable.
Reducing overall food intake can help prevent weight gain and may reduce inflammation and boost physical and mental health.