As we age, our bodies change and so our lifestyles must adapt according to the life stage we are in.
When you reach your 50s, it is especially important to keep on top of your own personal health. This is when you’re likely to be part of the so-called “sandwich generation” – meaning you are looking after both children and elderly relatives.
According to research by Age U.K., around one in six people aged 50 and over said they were providing care to someone else last year, and almost a third noted their health had got worse over a 12-month period. A further 26% said they rarely leave the house for social activities.
Here, we look at five simple lifestyle tweaks you can make in your 50s to improve your overall longevity and health.
1. Simple, low-impact workouts
Putting less stress on the joints while still offering an engaging workout, low-impact routines are great for over 50s as they mean you challenge yourself but avoid injury.
They also tend to focus more on strength-building that will improve your day-to-day routine and ability to perform everyday tasks.
Examples include:
🏊 Swimming
As well as combining cardio, flexibility and strength, swimming engages muscles all over the body and is a great way to burn calories. According to a report by Harvard Medical School, just 30 minutes of recreational swimming can burn up to 252 calories for a 185lb (13st 2lb) person. It also has cardiovascular benefits and has been tied to improved mental health. Plus, it can improve sleep.
🚶♀️A brisk walk
The beauty of a walk is that you don’t need any equipment – nor do you need an expensive gym pass. You can also work it into your daily routine much easier than, say, a HIIT workout. As well as improving cardiovascular health and circulation, aerobic exercises like walking mean you’ll be able to go about your daily tasks more effectively and you’ll notice an improvement in your overall wellbeing and sleep quality.
🧘 Yoga
Practised for thousands of years, yoga is one of the oldest health systems in the world and is designed to improve flexibility, movement and overall wellbeing. Studies have tied it to better mobility, recovery and balance – it has also been linked to the prevention of cognitive decline.
🥋Tai chi
Similarly, tai chi is a great, low-impact workout that improves flexibility and balance. Although you can do tai chi alone, studies have also shown that group exercises of this kind are mood-boosting and can improve confidence levels. Those who participate in group activities are also less likely to need health and social care.
2. Get out there and socialise
As touched on above, socialising with others can boost your mood and your confidence – it can also improve your brain health.
It’s not just about frequency, though. Research also suggests the type, quality and purpose of the relationship with others can make a difference when it comes to slowing down cognitive decline.
3. Do the crossword
Doing a daily crossword can improve your cognitive function. One particular study, which examined a group of 62 to 80-year-olds with mild cognitive impairment over an 18-month period, even found their thinking and memory improved from doing daily web-based crosswords.
4. Cut out cigarettes
It’s no secret that cigs are bad for you – there are more than 7,000 chemicals and compounds found in tobacco smoke and it costs the NHS an estimated £2.6billion per year, according to Action on Smoking and Health and Gov.uk. And yet, nearly 15% of UK adults aged 50-59 haven’t kicked the habit.
Cutting out cigarettes can lead to all kinds of health benefits. As well as improving cardiovascular and respiratory health, quitting smoking can boost oral hygiene and health, cut the risk of cancer, improve the quality of your skin and reduce the risk of hair loss, among other things.
5. Get on the protein hype
Yes, “protein” is everyone’s favourite buzzword right now – but adding more to your diet in your 50s can improve your health.
We’re talking things like:
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Fish
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Eggs
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Nuts and seeds
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Dairy products
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Poultry
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Lean meat
In addition to maintaining muscle mass (which begins naturally declining in your 30s or 40s) boosting your metabolism and reducing hunger levels, it can improve your bone health and lower your blood pressure.
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