Being physically active should not be age-restricted.

Doing physical activity at 20 is not the same as doing it at 50, regardless of whether you have reached this age in excellent physical condition.

Here are 6 tips for training after 50 that you should know. Your physical ability to cope with some training plans has certainly undergone a change. You don’t need to worry about this at all, but you do need to make a number of adjustments.

01. Modify your objectives

Your body is no longer the same. So it cannot respond with the same efficiency to intense routines. Include more aerobic exercise that encourages muscle strengthening.
Opt for functional exercises that are useful for everyday life. Prioritise these over specific exercises.Limit the number of sets and reps you do in your routine. Stick to the classic recommendation of 3-4 sets of 8-12 reps. Reduce your sessions to 45 minutes a day. Avoid doing more than an hour-long workouts that require very high intensity.

02. Plan your days off

Rest days are underestimated among amateur athletes. Professional coaches and sports doctors are quick to point out their importance in ensuring muscle recovery.

The actual frequency depends on many elements: exercise intensity, physical condition, muscle capacity and diet. However, keep in mind that recovery capacity changes somewhat as you get older. If you can integrate a rest day into each training day, so much the better.

03. Explore other disciplines and training

In part you are preparing for the gradual change you will make over the next decade. Gradually you learn that some subtle activities can bring you more than you think, as well as making you explore new experiences, emotions and challenges. Try group training sessions. There are many sports or activities that you can do in pairs, thus widening your friendship circle and reinforcing the social aspect.

04. Don’t neglect nutrition

After the age of 50 you should reduce your daily calorie intake and prioritise certain nutrients over others (calcium and protein, for example).
Implementing a healthy diet is just as important as the effort you put into training to get results. Don’t skip it. Your body assimilates each food you eat differently from this age onwards.

05. Make a visit to the doctor

You may feel that a visit to the doctor is unnecessary. Especially if you’ve been training for decades and consider yourself a healthy person.
The truth is that this is one side of the coin. The other is that after 50 years it is common to change certain paradigms that may condition the frequency or intensity of your workouts.

06. Don’t demand more than your body can give.

Finally, we emphasise that from now on you should avoid demanding more from your body than it can give. Reduced muscle capacity, strength, performance and coordination to cope with certain activities is normal. Even if you consider yourself a competent athlete in your field.

Your body cannot react to a certain level of training in the same way as it did a few decades ago, as it could be exposed to sequelae. Injuries, for example, are the main side effect.

They can keep you away from training for a couple of weeks and even affect your confidence when you start physical activity again. Know where your limits are so that you don’t constantly push them.

Swimming is an ideal exercise for people over 50.

One of the reasons for this is that it is low impact. This reduces the risk of associated injuries. In addition, it is not only an excellent cardiovascular exercise, but also strengthens the whole body, improves mobility and coordination.