What does your body need after age 50?
People with a history of physical inactivity or who are overweight or obese should be particularly cautious about exercise
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, states a note from nutritionist Patricia Yárnoz for the health section of the Clarín (Argentina)-La Vanguardia (Spain) alliance.
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 essential 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 a crucial 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.
For people over 50, 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.
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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