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If you are 50+ years old, you should adapt a healthy lifestyle to live a long and better life. A healthy lifestyle is a combination of healthy dietary habits, healthy living practices and a sound weight training program. Not to mention, the chances of heart attack increase as your age increases. This might be caused due to a number of reasons such as blockage of blood vessels and hardening of arteries. Moreover, growing age causes other problems such as fat deposition, diabetes, high blood pressure, increased cholesterol levels, arthritis, osteoporosis, dementia, depression and even cancer. Therefore, it becomes essential for the elderly to keep themselves active, alert and healthy. A healthy lifestyle makes a best solution for the seniors to address most of the above mentioned problems associated with the growing age. First and foremost, seniors need to adapt healthy dietary habits if they want to stay healthy and fit. It is important for elderly that they don't skip meals and eat a balanced diet, which is high in fiber. Moreover, they need to take foods that are rich in Vitamin D and calcium. They should consume diets which are lower in fats and calories. It is important that they consume Vitamin B12 supplements with meals on the daily basis. Seniors should drink plenty of water and water-based beverages like soup, coffee, skim milk, tea and fresh juices. Healthy living practices mean that elderly people need to get plenty of sleep and should take up a hobby that they enjoy most. Moreover, it is important for seniors that they stay away from stress and depression by joining social groups or clubs and spending time with friends and family. Another wonderful way for elderly to actively participate in the society is to volunteer at organizations or do a part time job that isn't too demanding or stressful. Cardio vascular workouts and weight training exercises also make a wonderful way for seniors to stay well and active. Cardio exercises include workouts that increase your heart rate and work larger muscle groups in both lower as well as upper body. Swimming, jogging, brisk walking, dancing, hiking and house work are regarded as some of the best cardio exercises for seniors. Weight training exercises can be easily performed by people in their fifties or even sixties. It is important that they train 3-4 times a week with duration of workouts no longer than 30 minutes. Rest between sets is very important and it needs to be adjusted according to one's fitness level and age. Squats, Leg press and Hamstring curl make great exercises for 50+ years old people to strengthen their legs and lower back. Incline dumbbell bench press, Upward cable cross, Chest flyes, Weighted crunches, Skull crushes and One arm reverse pull down are great exercises for elderly to develop chest, triceps and abs respectively. In order to strengthen shoulders and traps, seniors need to perform Behind the back barbell shrugs, Lying on bench dumbbell shrugs and Front plate raises. Back and biceps can be developed by performing Lat pull down, Hammer curls and Preacher curls.
Guy Long provides Personal Training in Caulfield and runs Health Clubs in Prahran where he provides his services in resistance training, body transformation, weight control, fat loss and overall muscular strength for local residents.
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