7 Exercise Habits That Are Destroying Your Body After 50

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Exercise is healthy, I doubt that’s a secret for most. However, doing exercise in the wrong way, or doing too much of it, can be detrimental in the long run. This is especially true if you’re past the 50-year mark and your body’s needs are changing.

In this article, we’re taking a look at the most common exercise mistakes people make and how to avoid them so that you can live a healthy and fruitful life that’s not filled with doctor’s appointments!

1. You’re Not Warming Up

Skipping your warm-up could be setting you back more than you realize. After the age of 50, your body isn’t as forgiving, and jumping straight into a workout could do more harm than good. Warming up is crucial because it gets your blood pumping and preps your muscles for the action ahead.

Warming up is important for several reasons. It increases blood flow to your muscles and enhances flexibility. This can reduce your risk of injury and prepare your heart for increased activity.

It’s recommended to start with dynamic stretches, such as leg swings or arm circles, rather than static holds. You should also aim for 5 to 10 minutes of light cardio, like brisk walking or a slow jog, to gradually increase your heart rate.

As you age, your muscles and joints become more susceptible to injury. Taking the time to warm up properly can be the difference between a productive session and having to sit out due to an injury. Although a proper warm-up might feel like it’s delaying your workout, it’s actually an investment in your workout efficiency and longevity.

2. You’re Ignoring Flexibility and Mobility

If you’re in the habit of skipping the stretch after a workout, you might be setting yourself up for a world of stiffness. Flexibility and mobility are crucial for keeping your joints happy, especially after the big five-oh.

Think of your muscles and joints like the hinges on a well-used door; without proper oiling (in your case, stretching), they can get creaky. As you age, maintaining a full range of motion becomes more important, and here’s a hard fact: neglecting this can lead to increased risk of injuries and muscle imbalances.

Incorporate these simple habits into your routine:

• Stretch daily: even on days you don’t work out.
• Focus on major muscle groups: such as your hips, thighs, calves, neck, lower back, and shoulders.
• Yoga or pilates: these practices are not just for the spiritual folks but have real benefits for your body’s flexibility.

Remember, it’s not about touching your toes on the first try; it’s about keeping your body able to perform daily activities with ease. Also, consider mobility work like foam rolling or dynamic stretches.

Who wants to be the tin man when you could glide through your days with the grace of a swan? So don’t ignore flexibility and mobility; your older self will thank you as you tie your shoes without a groan.

3. You Do High-Impact Workouts Without Adequate Rest

Incorporating adequate rest is crucial, especially if you’re fond of high-impact workouts. They can be a fun challenge, sure, but they put a lot of stress on your joints and muscles.

High-impact dangers:

• Increased risk of joint injury
• Potentially leads to chronic aches
• Can cause muscle strains if not properly rested

Instead of many high-impact activities, take a look at what low-impact strength training would look like: Low-Impact Strength Training: An Easy Approach for 45+ Vegans

4. You Neglect Proper Nutrition and Hydration

Take a minute and think about what you’re eating and drinking. After 50, your body isn’t just about burning calories and building muscle; it’s about nourishment and hydration.

When it comes to eating right, it’s important to include protein in your diet. Protein isn’t only essential for muscle maintenance, but it also aids in tissue repair. Aim to consume complete protein sources such as soy products or quinoa.

Also read:

• 14 Protein-Packed Vegan Breakfasts For Strength Training In Your 50s
• 12 Protein Packed Lunches For Vegans
• 9 Vegan Foods That Are Surprisingly High In Protein!

Fiber should also be a key part of your diet as it helps with digestion and keeps you feeling full longer—incorporate fruits, vegetables, and whole grains to get your fill. Also read this article where we discuss some high-fiber recipe ideas: 25 High-Fiber Vegan Snacks & Why They Make You Stronger.

Don’t forget about the importance of calcium and vitamin D as well, which are crucial for bone health at this stage in your life. You can get these from dairy products, leafy greens, and supplements if necessary.

As for staying hydrated, consider carrying a water bottle with you and sipping from it throughout the day. If you’re not a big fan of plain water, try adding a splash of 100% fruit juice to enhance the flavor. Be mindful of your caffeine intake, as consuming too much can lead to dehydration. 

5. You Do Insufficient Strength Training

When you hit the 50-mark, maintaining muscle mass and bone density becomes imperative, and that’s where strength training comes in. If you’ve been skimping on this part of your fitness regimen, you’re not giving your body the love it deserves.

Strength training is important because it keeps your metabolism revved up, helps manage weight, and reduces the risk of osteoporosis. It also enhances mobility and balance, which are crucial for preventing falls. You can read more about the benefits of strength training here: 13 Strength-Training Benefits After 50 (Expert Opinion)

To keep your strength training routine simple, you don’t need to go overboard. A few sessions a week involving body weight exercises or light weights can be sufficient. Consider incorporating exercises such as body weight squats, workouts with resistance bands, and light dumbbell exercises into your routine. It’s important to remember to focus on all major muscle groups, which include the legs, hips, back, abdomen, chest, shoulders, and arms.

The emphasis in strength training should be on form over heaviness. Proper form and technique are more important than the amount of weight you lift because incorrect form can lead to injuries and reduce the effectiveness of the exercise.

Incorporating strength training into your routine doesn’t require you to hit the gym every day. The goal is to engage your muscles in a healthy way without putting undue pressure on your joints. Take it easy, take it slow, and most importantly, take it seriously. By doing so, your future self will thank you.

6. You’re Overtraining

When it comes to your exercise routine after 50, less might be more. You might think pushing yourself hard every day is beneficial, but your body tells a different story. If you’re experiencing a decline in performance, it could be a sign you’re exercising too often or too intensely without adequate recovery. Your body needs time to heal and rebuild after workouts, and as you age, this process takes longer.

Overtraining can manifest in several ways, including persistent muscle soreness, fatigue that isn’t resolved with rest, irritability or mood swings, and an increased frequency of injuries.

To adjust your routine and avoid overtraining, it’s important to schedule rest days to allow for recovery. It can also be beneficial to mix in low-impact activities such as swimming or cycling. Most importantly, listen to your body and rest when you feel exhausted.

Incorporating adequate rest and lower-impact exercises doesn’t just help prevent overtraining; it can keep your workouts effective and enjoyable. Remember, at this stage of life, the goal is to maintain fitness and support overall health, not set personal records. So take a step back, reassess your fitness plan, and make sure you’re giving your body the balance it needs.

7. You Avoid Medical Advice and Check-Ups

Overlook the importance of medical advice at your own peril—especially after hitting the half-century mark. Your body is changing, and what worked for you in your 30s may not be your best bet now. Regular health check-ups play a crucial role in maintaining your fitness without incurring injury or worsening chronic conditions.

• Listen to your doctors: They’ve seen it all and can tailor advice to keep you safe while staying active. Ignoring their guidance can aggravate latent health issues.
• Screenings and tests: Essential to detect potential health concerns early on. They can help modify your workout routines effectively and prevent setbacks.

Staying up-to-date with your medical appointments gives you the confidence to exercise with peace of mind, knowing you’re not overstepping any physical boundaries. Your doctor might suggest blood tests or other screenings to ensure your body is handling your fitness routine well, as well as provide tips for exercises that could benefit your specific condition.

So, next time you’re mapping out your exercise regimen, jot down a reminder to book that check-up. It’s the smart move—keeping you fit, fine, and forging ahead.

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