by

Kya Grace

At the age of 50, staying fit becomes increasingly tougher. At this stage, nature too conspires against you. You start hearing warning bells when that slight middle age paunch appears. This is the forerunner to the silent killers like heart diseases, diabetes and hypertension. So what do you do?

First of all you have to be mentally fit. Think young, think fit. This will have a significant positive impact on your ageing process. But thinking alone will not help. You have to take steps to slow down your cells from ageing. You have to work to prevent your brain cells from ageing quickly too.

Your diet is an important factor. Eat as much vegetables, fruits and nuts as possible and reduce the intake of sweets, fried food and processed food. Stay away from meat as much as you can. Avoid junk food at all costs. Food rich in omega-3 fatty acids is one thing that can stem the rapidity of the ageing process of your cells. Supplement your daily nutrition with items like cold water fish, especially salmons, the richest source of omega-3. This nutrient also helps in unclogging your arteries much like the flushing agents that unclog a sink, and reduces the risk of age related maladies like arthritis and cardiac diseases.

Increase your intake of water, as at this age the fluid retention capacity of the body decreases. Drinking the right fluids in proper quantities is very vital. Try and stay away from caffeinated or alcoholic drinks.

A balanced diet definitely helps you to stay healthy, but you have to exercise in order to stay fit. With age, the body requires some time to get used to changes. Hence you should not start off immediately with rigorous exercises. At this stage in life, most people are way too busy to spend time in gyms. Therefore the best way to start would be to take the help of a trained Personal Trainers Double Bay. Get him to draw out a proper schedule that will suit you.

Warming up at the beginning of a session is a must for all. Start off with some aerobics or yoga. These will help you relax mentally while your body muscles get relaxed too. Warming up, basically increases your heart rate thereby the flow of blood in the body. This in turn stirs up the blood vessels and helps to produce nitric oxide, which again dilates your arteries and protects them from blockages and other problems.

After 50, not only does the growth of body cells stop, but degeneration sets in. To keep your muscles and joints in order is a tough ask. You will have to work harder, as normally people at this age become more sedentary. To overcome this problem, you have to exercise the muscles. After the aerobics or yoga, go in for some strength training. This is done, using weights. Any wrong movements or use of excessive weights might lead to serious injury. Your Personal Trainers Double Bay should be helping you out when you are going through this routine. Also, do sufficient balancing and stretching moves to strengthen your limbs. After exercising your muscles, cool down.

Your body needs adequate rest to stay fit. Sleep well. You need from 7 to 8 hours of sleep a day. Above all always stay positive and happy.

Kya Grace is a personal trainer at Dangerously Fit Personal Training. If you would like to hire Personal Trainers Double Bay or to register for a Boot Camp session, visit Sydney Boot Camp.