As you reach the age of 50 and beyond, several changes occur in your body. The information provided here remains relevant even if you’re well pass 50.
Metabolism.
Your metabolism, or the rate at which your body burns calories, slows down as you get older. This slowdown can lead to weight and fat gain if you don’t adjust your calorie intake and exercise regularly. To boost your metabolism, consider incorporating resistance training into your fitness routine, as this will help you build muscle, which in turn burns more calories.
Weight.
With a slower metabolism, if calorie intake isn’t adjusted, and with no exercise, then you’ll gain the weight and extra fat more easily. Weight gain really isn’t much a concern as accumulation of body fat.
Fat.
As you age, your body becomes more efficient at storing fat and burning fat becomes more challenging, especially if you’re stressed or dehydrated. With the difficulty in losing extra weight and fat with age, it’s important to be mindful of your eating habits and avoid excess indulgences.
To fight weight and fat gain, focus on nutrition, prioritizing protein and include regular exercise, particularly resistance training to build muscle which can act as a “fountain of youth.”
Bones.
As you age, the balance between osteoclasts (break down bone) and osteoblasts (rebuild bone) shifts, leading to a slowdown in the rate of new bone growth and an increase in bone loss. resulting in weaker bones, which can increase the risk of osteoporosis, particularly for women. To help combat this, it’s important to engage in weight-bearing exercises, such as resistance training, to strengthen bones. Starting these exercises early is ideal, and it’s also important to ensure adequate intake of calcium and Vitamin D.
Muscle.
In your 20s you reach your maximum natural strength, but after the age of 50, you begin to experience a rapid decline in muscle mass and strength. To counteract this decline resistance training is essential. Not only does it build muscle and increase strength, but it also strengthens the bones and boosts your metabolism.
Resistance training also improves your balance, reduces the risk of falls, and enhances your reflexes and reaction time. With lower muscle mass and strength, you are at a higher risk of injury and physical impairments. By engaging in resistance training and consuming high-quality protein, you can improve your overall physical abilities.
Joints.
As you get older, the tissue and cartilage surrounding your joints shrink and become thinner, leading to joint pain and arthritis. To help reduce this, be mindful of your posture and try to maintain good alignment. Additionally, keep your weight within normal ranges and stay hydrated to prevent water from being pulled from your joints.
Heart.
After the age of 50, the chances of a heart attack increase. Regular exercise, maintaining a healthy weight, and keeping your blood pressure within normal ranges can help keep your heart and blood vessels healthy. It’s also important to quit smoking, as it is a major cause of heart disease.