
Exercising in your 20’s or 30’s: Easy! Right?
But exercising after 50?
Take those famous baby steps and start now!
Photo by madison lavern on Unsplash
If you are going to start slowly, start with a beginner’s yoga class.
Another thing you can do is get a jogging app that will help you build up your jogging practice. I use one that makes me walk for a minute and jog for 90 seconds, adding more time as I do more.
Yoga is an awesome exercise- especially if you find a great teacher.
I did a lot of yoga years ago, and I loved it. When I lived in Miami, I went to different yoga studios and had my favorite teachers, but didn’t want to get attached to any specific person or form, so I always tried out new places.
I was in good “yoga” shape. I did it for more than ten years, but I was not a yoga acrobat – I liked slow practices with long stretches and deep breathing. Yoga was like exercising for my body and mind.
I stopped doing yoga when I started to travel and now I am getting back into it, slowly!
I am doing yoga with Yoga with Adrienne online. The 21-Day Challenge is ideal for a newbie like me, and I’m enjoying Adrienne’s teaching method.
Adrienne starts the class by setting the pace: slow. I think it’s important when a teacher knows how to slow down our energy to get into yoga mode. It helps us focus on what we are doing and, most importantly, be aware of our capabilities so we don’t get hurt.
I have to stop myself from thinking how easy all this was many years ago; my ego wants me to rush into things, so I focus on breathing to change my thoughts.
I have heard it takes 21 days to create a new habit, and I hope to look at my new yoga practice differently by then.
The long-term commitment is not important at this stage. I think it’s essential to go day by day! It’s another form of exercising that has added a fun challenge to my daily life!
Photo by Cameron Venti on Unsplash
I started jogging with the British app NHS Couch to 5. This app has helped me believe in the power of starting everything slowly and to enjoy exercising.
We begin by jogging for three minutes and then walking for a few minutes. The plan is to add minutes to the jogging and eventually reduce the amount of time spent walking.
I always do a ten-minute stretch when I get home from a jog.
You don’t notice that you are doing better weekly because it is so gradual. The best part is that there is absolutely no pain during or after. I have started to jog many times and stopped because I always overdid it on the first few tries.
The method of slow increments has worked out very well for me.
Start exercising very slowly, and schedule it so that it becomes part of your daily routine. What are your favorite activities or apps for exercise?
Did you know pairing weight-bearing exercises with medium or high-impact routines can help reduce bone loss? It’s true!
The stronger your muscles are, the better they protect your bones. That’s why it’s so important to strengthen your whole body.
It’s January 2025, and I’ve been diagnosed with osteopenia. Not exactly the news I wanted, but it’s far from the end of the world.
There’s still so much I can do to get healthier, and I’m embracing the challenge.
These days, I’m doing weight training with a fantastic trainer three times a week for 45 minutes. We focus on different muscle groups, and occasionally, he sneaks in cardio (not my favorite combination, but I always feel fantastic afterward!).
Before moving to Lisbon, I was more active with weight-bearing exercises like hiking through Sintra’s dreamy hills or walking along Estoril’s beaches.
But plantar fasciitis had other plans for me, sidelining my routine for almost a year.
Now that my feet are painless, I’m determined to rebuild my strength and stamina and strengthen my bones!
Walking, running, hiking, stair climbing, dancing, jumping rope, and tennis are all excellent options.
First, chat with your doctor. Do all your medical exams, check for any medication you need to take, and ask for help creating your exercise routine. You need to know what is good for you.
Exercise for fifteen minutes daily and add more time to your routine when you feel comfortable.
Remember, taking charge of your bone health is never too late. Whether it’s a brisk walk, a quick dance around your living room, or a few weights, every little bit helps!
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Updated with new information about bone and muscle strengthening exercises.
January 2025
Marguerite Beaty, Blogger, Photographer & Artist
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2 Responses
Great tips! If there is one positive to come from the pandemic it’s that it gave me time to exercise on a regular basis instead of randomly as I’d done for years. I feel so much better for it. Thanks for this!
Hi! I agree!!!! The pandemic has helped so many of us change our habits and the lockdowns have forced us to look at the importance of staying active – it helps our minds and not to mention our bodies. 🙂