Foods & Exercises for a Man Over 50

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Men over 50 can do a lot of the same exercises they did when they were younger. Learn about foods and exercises for a man over 50 with help from a health and fitness coach in this free video clip.

Part of the Video Series: Workout Tips
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Video Transcript

I'm Suzanne Reilley, online health and fitness coach, and today I'm at Firm Body Evolution Holistic Health and Fitness in West Hollywood. I'm going to talk to you about foods and exercises for a man over 50. Now the good news is that you can do a lot of the same exercises you did when you were younger. There are just a couple considerations to keep in mind. You want to make sure to have a proper warmup and cool down even more so than before. Your body just takes a little bit more time to adjust. You also want to make sure that you are working at the right intensity. You may be doing the same exercises as before, but you might want to just add a couple reps to each set to make sure that you're not overusing your joints. If you have a tweak or an injury, make sure to take care of it right away. Again you can do the same things but you just sort of adapt a little bit more slowly so make sure to have it checked by a doctor, physical therapist or other professional who can get you back and healthy again. The other thing you want to keep in mind is just to have overall regular medical care so that you're sure that you are cleared for exercise and so that you're sure that you're healthy enough to go forth. If you're just getting started, here are a couple guidelines on what you can do to stay fit as a man over 50. So we talked about weight training and a couple different exercises you can do, one is a squat. So this is great for balance and it's also great for leg strengthening. You're just going to sit back in your seat. You can clasp your hands or put them on your hips, wherever is comfortable and then you're going to raise back up. You're going to sit back and raise back up and repeat this for 10 to 15 repetitions. The right number of repetitions is the maximum number you can do with good form without doing more than and that stresses your muscles appropriately. The next exercise is a bent over row. Now this is if you have a healthy back. So even those with healthy backs keep your abs strong and your back straight and you're going to lift the weight back like this. You're going to use the muscles around your shoulder blades to lift the weight, keep your chest broad and you're going to lift the weight back using your back muscles. You're going to do each side. The next exercise is for your chest. So you're going to find a bench and lay back, make sure your head is supported, have the weights up at the top and then lower then down using your chest muscles and use your chest to push them back up, lower down and push back up. Make sure to breathe as you go and push back up and again, do the full set of 10 to 15. You're going to come back up, make sure to do biceps, shoulders, tricep exercises, make sure to keep your elbows in one place and then lower your weights down and make sure to do ab exercises. So really focus on your abs here as you do crunches. You can also consult a fitness professional for other full workout routines, but that's a sampling that includes all the major muscle groups and a bit of balance. As far as foods, make sure to get Omega 3 Fatty Acids, try to reduce salt in your diet, a huge one is fiber. You know we always think constipation, right, but fiber is great for cardiovascular health. It helps you to maintain a healthy weight and it's really really good for your for just keeping your system clean. So those are guidelines for foods and exercises for a man over 50.

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