Exercise improves mental health by reducing anxiety, depression, and negative mood and by improving self-esteem and cognitive function. Exercise has also been found to alleviate symptoms such as low self-esteem and social withdrawal.

When you have depression or anxiety, exercise often seems like the last thing you want to do. But once you get motivated, exercise can make a big difference.

Exercise helps prevent and improve a number of health problems, including high blood pressure, diabetes and arthritis. Research on depression, anxiety and exercise shows that the psychological and physical benefits of exercise can also help improve mood and reduce anxiety.

One reason that weight training boosts metabolism is because it encourages a development in lean muscle tissue.

A pound of muscle burns 35-50kcals a day compared to fat, which burns only 2!

So get lifting those weights…

It’s never too late to build muscle and strength. You can build muscle no matter your age.

A proven strength training program for building muscle after 50 is to lift two or three days per week, doing 10 sets per muscle and week, with about 8–15 reps per set.

• Eat a healthy high-protein diet. A protein supplement can help you increase your protein intake if you don’t get enough from your regular meals. Other helpful supplements include creatine, omega-3 fatty acids, and vitamin D.

Ageing is a privilege, not something to dread, we should embrace it. We live in a culture obsessed with youth.

“I’m fitter now than when I was younger”

Sandy Donnelly Personal Trainer

Our environment has changed and I’ve noticed more and more people are more inclined to want to get fitter and healthier when they hit their fifties.

BENEFITS

The benefits of training in your 50s are undeniable, age-related muscle loss, called sarcopenia, is a natural part of ageing (once you hit 30, you can lose as much as 3 to 5 per cent a decade), we need to incorporate some kind of resistance training to increase muscle mass and bone density.

RESISTANCE TRAINING

Bone density and muscle mass drops rapidly after 50, making resistance training a crucial part of a complete exercise program. Pilates, or any weight bearing exercise 3 times weekly for 20-30 Minutes will strengthen, tone, increase lean mass and build muscle. Muscle burns more calories at rest than fat. Increasing muscle and bone strength also prevents falls and fractures.

CARDIO

Cardio exercise helps reduce heart disease risk, which accelerates after 50. Focus on interval training for 30 minutes 3 times per week. Interval, Hiit sessions help decrease belly fat. Moderate, continuous cardio does not!. Interval training involves alternate bouts of higher intensity cardio with “rest” or easier periods. Intervals create an “after burner” effect called EPOC, “excess post-exercise oxygen consumption.” That’s a state in which your body continues to burn a higher rate of oxygen and calories after you’ve finished your workout”

FLEXIBILITY

Flexibility and mobility are equally as important as strength and cardio, because it’s related to the collagenous tendons, which is a part of our lean body mass, which starts to decrease. Since our tendons connect our muscles to our bones. Incorporate stretching and 2 weekly Pilates or Yoga sessions.

Endorphins make you Happy

Practically, it’s more productive to train the body as a whole, with a focus on functional fitness. ideally aim for 3-4 sessions weekly. 2 days Pilates 2 days cardio and strength. I created a method called Hiitabilates a few years ago, a combination of Hiit Abs and a Pilates, giving you a quick full body workout.

HiitAbilates

TIPS TO GETTING FIT AT FIFTY

1. Find an exercise you enjoy

2. Exercise with friends

3. Plan your weekly routine

4. Set yourself a goal

Exercise helps with the mental and physical challenges associated with menopause too. Weight-bearing exercise is especially good because it improves bone density, reducing the chances of osteoporosis.”

I have great energy. I get up early and I’m on the go all day, I am very rarely ill. I travel often and have a fantastic social life, yes I drink alcohol and eat chocolate as it’s all about balance.
Personal training to over 50s