We’re sharing a ton of short, useful tidbits about fitness over 50 – facts, quotes, bits of inspiration. When you look at it like this, the evidence is overwhelming. If you want to stay healthy, strong, and independent, you must move, move, move.
SURVEYS & STUDIES
- One-third of people over 50 exercise regularly. (Most, therefore, do not.)
- Any exercise you do consistently will improve your Parkinson’s symptoms and overall health. – The Parkinson’s Foundation
- Working out with your romantic partner increases the happiness in the relationship — and the efficiency of your workouts. — Psychology Today
- Any physical movement lowers the risk of dementia. – Neurology
- Just being outdoors, especially in green spaces, quickly improves our health and happiness. — The International Journal of Environmental Health Research
- Weightlifting has a greater effect than running, walking, or cycling on lowering the risk of heart disease, according to the British Telegraph.
- High-Intensity Interval Training (HIIT) is good for everyone “and has even bigger benefits for older adults.” — The Mayo Clinic
- “Cells age faster with a sedentary lifestyle,” said the University of California San Diego’s School of Medicine. “Chronological age doesn’t always match the biological age.”
- Exercise and eating right are the best defenses against heart disease, the No. 1 killer in the United States.
- “I want primary care physicians to prescribe not only antidepressants but also prescribe a dose of exercise for the treatment of depression.” — Dr. Madhukar Trivedi
- About one-fourth of the 30 million Americans with diabetes are 65 or over. Exercise and proper eating are important in preventing and managing diabetes.
- “In African-Americans, we need even greater attention not only to reducing weight but in improving fitness. The two go together but are separate, too.” — Dr. Carl J. Lavie
- Low back pain is the second most common cause of disability in the United States. Exercise can alleviate pain.
- “Exercise is an inexpensive way to improve health and may have a protective effect on the brain.” — Dr. Aron S. Buchman
- Even five minutes of physical activity has real benefits. – US Health and Human Services
- “In older age, we can overcome our destiny for obesity — given to us by our parents — through exercise,” Dr. Heather Ochs-Balcom.
- The Alzheimer’s Association says regular cardiovascular exercise can help reduce the risk of getting the disease.
- Resistance training burns fat. Think it’s all about cardio? Wrong.
- The gluteus maximus (aka, your butt) is the largest muscle in the body.
- Exercise is the miracle drug. It’s good for your bones, muscles, balance, heart, mental health, and sleep.
- “We trainers can use all the tools at our disposal – including strength machines, barbells, elliptical trainers, step climbers, and more for clients at any age.” — Cody Sipe, Functional Aging Institute, Ph.D.
- “Investing just a little exercise time each day while traveling will keep you on track — 15 minutes a day of some light strength training and movement.” — Rick Mayo, Alloy Personal Training.
- Positive people are 50 percent less likely to have heart disease, a heart attack, or a stroke.– Wellness consultant Dianne McCaughey, Ph.D.
- Fitness programming for people over 50 ranked No. 4 on the year’s trends, according to a large global study.
- “You don’t HAVE to be 64 years old. You GET to be 64 years young.” — Trainer Nate Wilkins
- When you meet a trainer you are considering, he or she should ask you these kinds of questions: What are your goals? What’s your exercise history? Do you have any injuries, physical limitations, or medical conditions? Have you ever had a joint replacement? Have you discussed fitness with your physician?
- “I want to be able to play golf till the last day I’m breathing. That’s my rest and relaxation. That’s my stress release.” — Roy Sprague, 60, of Houston
- “Sometimes people say, ‘You’re too old’ or ‘Women shouldn’t play hockey,’ but I don’t care.” – Diane Firmani, Wasilla, Alaska
- “Before I discovered exercise, my life was in a shambles. It changed my whole outlook on everything.” – Superfit grandma Wendy Ida
- “I do as I feel, and I like to stay active and be around people. I still want to keep moving. If I sat down, I think I’d just give up.” — Toni Stahl of Kentucky, who works out regularly at age 100.
- “It’s like you have a date with this person and you don’t want to let them down,” Carolyn Weaver of North Carolina about her successful “buddy system” workouts with friend Karen Merritt
- Jimmy Hatcher of Georgia prizes the meditative aspect of exercise: “It slows you down and requires you to focus on the moment, not what you need to do later.”
- “I work out because it’s fun. Exercising makes me feel good when I’m done, and even when I’m doing it.” Sue Heaton of Chicago
- Super-fit golfing legend Greg Norman says his fitness is like a “15thclub in my bag.”
- “Eat right. Move your body. That’s all I’m doing. Ain’t nothing magic here, right?”—Instagram star Bill Hendricks of Las Vegas
- Jeff Lasater of Tennessee wants to prolong his quality of life as long as possible. “I’ve watched people who aged gracefully. And they all did some kind of exercise regularly.”
- “You’re never so old that it’s OK to be weak.” – Football coach Bill Curry
- “I’ve never felt this alive. It’s amazing what we are capable of, and it just takes the faith to make that first step.” – Rosalinda Parrish of Washington state
- “That’s why I keep working out. I want to keep going where I want to go and doing what I want to do.” – World traveler Kay Willoughby of Houston
- “You just can’t stop because something happens (like her hip replacement surgery). You have to keep going.” Shebah Carfagna of Miami
- Stroke survivor Lora Brooks of Georgia works out three times a week. “Living healthy and spiritually wealthy so I can laugh, love and live!”
HEALTHY LIVING TIPS & INSPIRATION
- Always keep frozen vegetables and fruits on hand.
- A cup of mashed potatoes: Run 2 ½ miles. A slice of apple pie: 34 minutes biking.
- Get five servings of fruits and vegetables a day.
- Stay hydrated – don’t wait till you’re thirsty.
- You’re just one workout away from a good mood.
- “The best is yet to be.” — Robert Browning
- “We don’t quit playing because we grow older; we grow older because we quit playing.” – Oliver Wendell Holmes.
- “People don’t die of old age. They die of inactivity.” — Jack LaLanne.
- “The longer I live, the more beautiful life becomes.” – Frank Lloyd Wright