Fitness tips for over 50s
As we age, it’s even more important to keep fit and active. I’m of the belief if you form good habits now, you’re more likely to keep up exercise in later years. In this Trainer Tips interview, Shaun Murray explains why regular cardio, light resistance and stretching is essential. Shaun is a personal trainer and co-founder of Renegade Conditioning which offers an Exclusively Over 50s workout that was inspired by his Dad who suffered from back pain and needed a nudge to get active again.
Ask That Fit Girl: Why is keeping fit when you’re over 50 so important?
Shaun: It’s much more than just keeping fit that becomes a concern for people in and beyond middle age; maintaining muscle mass is of equal concern. Many problems are actually onset by muscle breakdown that rapidly increases from the age of about 45+. The old saying is true, if you don’t use it you lose it.
Now, you don’t have to be a bodybuilder but going through basic light resistance and even body weight routines to actively engage, strengthen and maintain strong muscle fibres helps you to stay healthy. Maintaining muscle mass via light resistance training strengthens your joints, keeps your metabolism higher, improves mobility, posture and increases bone density so that you can minimise the chances of getting osteoporosis; a chronic condition affecting middle age-elderly people much more than younger more active persons.
Keeping fit and active in general will lower blood pressure, promote healthy blood flow, fend off excess weight gain and the problems that follow (type 2 diabetes, joint pain etc) as well as increase energy levels and release endorphins that help with mood stabilisation and feeling good.
Ask That Fit Girl: What are common body aches/pains we can expect?
Shaun: Some of the most common issues I tackle with my older cohort are lower back and shoulder issues which both stem from inactivity and bad posture. Spending excessive amounts of time seated leads to hip muscles shortening almost permanently, which causes an array of structural problems throughout your pelvis and more often than not resulting in lower back tightness and pain. The same issue (too much sitting/slouching) also causes shoulder pain when the muscles that act as internal rotators for the shoulders begin to tighten, manifesting as shoulder pain.
The bright side of all this is that it’s not too late to fix, however, the longer you leave it, the harder/longer it becomes to fix.
Ask That Fit Girl: What’s the best training type for this age group?
Shaun: There are a million and one ways to train nowadays and every training type has its pros and cons. The key is getting the most benefit from the time we spend. I’ve found the most effective use of our time is by engaging in an assortment of training methods and ensuring they are tailored to be safe/effective for people over 50. Examples of training styles we use are:
A: Light circuit training: By doing timed circuits we can execute essential exercises that build strength/correct posture as well as elevate the heart rate to a level in which we are achieving a steady calorie/fat burn.
B: Boxing for fitness: Keep it light and fun! Boxing is really enjoyable for most people and a great way to blow off steam. It’s also excellent cardio and gets the whole body moving.
C: Core activation drills: We do an array of movements that help to teach people how to activate and engage their ab and butt muscles. The trick is to keep the reps low and slow it right down. The focus is on feeling the muscles activate so that you can call on them to do more and avoid loading up your lower back muscles.
D: Stretch, stretch and stretch some more. We put a big emphasis on both dynamic stretching (movement based drills that lengthen out muscles to create more flexibility and increase blood flow) as well as static stretching to decrease muscle tension and increase flexibility. The key is consistency, you don’t need to push the limits but instead just stretch regularly on the edge of your comfort zone.
Ask That Fit Girl: What advice do you have for over 50s wanting to get back into exercise?
Shaun: The best advice I can give to those who’ve fallen out of touch with their old active lifestyles is this; don’t hide behind the phrase “I’m too old for that”. Yes, some things will be harder than they used to be but many things you may have written off are still quite attainable with perseverance and hard work. I’m proud to say I have seen many of my clients completely transform themselves over time and even give the younger crowd a run for their money when it comes to training.
Don’t be afraid to get back into being active and try new things. Whether it be a bit of recreational sport, a home workout routine or structured training programs at a gym; just start by doing something. Seek out at least 30 minutes of exercise a day (walking is a good start but you should aim for something that will get your heart rate up a little higher and use more muscles) and stretch for 5-10 minutes.
We have all seen the vast array of ways we can age, ranging from grandma who is always out and about (and likely to outlive us all) to those sadly condemned to spending most of their time in wheelchairs and/or bed. It’s not luck of the draw that determines your fate but how you spend your years prior to obtaining that “elderly” status. Get active while you still can to add years to your life span and live a quality of life that’s active and fulfilling.
Shaun started in the fitness industry in 2011, with basic personal training and coordinating outdoor group programs. In 2015, he and co-founder Sam Bandiera opened Renegade Conditioning to bring their passion to life.
Shaun holds Certificates III and IV in Fitness, an Active Over 50 certificate, and has completed short courses in sports nutrition and supplements as well as boxing for fitness and kettleball basics. He’s helped clients from a range of backgrounds achieve their fitness goals, recover from injuries through rehabilitation and improve general well-being. Shaun takes great pride in going above and beyond to deliver a service that provides more individual attention and a results guarantee.
Follow Shaun and the team on Facebook, Instagram and YouTube and check out their news feed on their website for fitness tips and advice.
Like what you’ve read? Shaun and the team have ‘2 weeks for $10’ passes to try any of their workout sessions for Ask That Fit Girl readers. Just mention the blog and promo when you turn up. Thanks Shaun!
