Many people think that starting to practice sports in middle age is too late because the body is no longer flexible, easily leading to injury. However, this statement is not true, we are always “young enough” to do what we want, especially to train our bodies to be healthier and live happily.

Let’s  take a  look at the misconceptions about exercising in middle age!

1. It’s too late to start exercising at 50

It’s never too late to  exercise . Studies by the American Physical Therapy Association show that at any age, an active lifestyle will help you improve your health, endurance and cognitive ability. Moreover, the age of 50 is not old, it’s just not as agile and resilient as when it was younger. Just choose your favorite sport, set up a suitable exercise regimen for your body and practice regularly.

2. If you’re old, you shouldn’t run

Many people still whisper to each other that over 50 years old should only practice light subjects, should limit  jogging to avoid bone and joint damage. In fact, running is one of the best ways to exercise flexibility for those muscles and joints, not to worry about the muscles and joints are stiff. Just before running, please warm up carefully. At the beginning, you should run slow for short distances, then “upgrade” the distance, running time over time and health situation.

3. Just walking is enough

Walking  has many benefits for  both physical and mental health, but walking alone is not enough. The slow and steady movements of walking don’t put the necessary strain on the heart, so walking isn’t difficult enough to help improve heart health . To overcome this limitation, people over 50 years old can practice brisk walking or combine it with jogging.

4. Do not lift weights

Many people think that lifting weights is too “dangerous” for the body’s endurance in middle age. In fact, if you have a suitable exercise regimen for your body’s ability and practice with the right technique, weight lifting is still safe and effective, even helping to increase strength and strengthen bones. .

5. If you have osteoarthritis, you should not exercise

Think of osteoarthritis in middle age is like having gray hair. This is just part of the aging process. Studies have shown that some people show signs of arthritis even when they don’t have any knee pain. In this case, proper exercise combined with weight control can also help prevent the development of the disease. If you are still hesitant, you can consult your treating doctor or fitness trainer for advice on exercises that are most suitable for your joint condition.

6. Squats hurt the knee joint

We often hear the advice that after the age of 50, you should not do squats because it is easy to hurt the knee joint. It’s not like that! If the squat is done correctly, it won’t cause any pain or injury to the knee joint. Therefore, what needs to be done is to find a coach to adjust the technique for the most effective exercise.

7. Fear of falling while exercising

“What if I fall while training?” – Many older people shy away from exercise because of the obsession with falling. Let’s be calm! All you need to do is start with movements that increase balance, such as training with a balance ball. Then start working your way up to more difficult exercises.

8. Can’t exercise with back pain

The older you get, the more likely you are to have back pain problems, as poor posture “builds up” over time. But don’t “make excuses” for back pain that discourages you from exercising. Proper exercise does not make back pain worse, but on the contrary, stretching exercises, yoga , walking, swimming, playing tennis will make back pain much easier.

What intensity is appropriate to exercise at the age of 50?

If you are in good health, when you enter middle age, spend at least 150 minutes a week doing moderate-intensity exercise. Maintain regular workouts, 10 minutes each time and spend 2-3 times a week on muscle exercises in the legs, hips, back, abs and arms.

Maintaining exercise in middle age will help keep you in shape in your 30s. However, if you have some problems such as chest pain, shortness of breath or dizziness during exercise, you should consult your doctor and choose Another type of exercise is more appropriate. After reading this article, please tell your parents to exercise right away!