Staying Fit Over 50: Common Health Topics in Older People

In this article we show you how to stay fit over 50 – from exercise and training to the topics you should pay particular attention to from 50 onwards.

As we get older, many natural changes occur in the body. The bones begin to weaken, we lose muscle mass, hormone levels drop, and we have greater difficulty absorbing certain nutrients, among many other things. However, advances in healthcare have contributed to people living longer than ever before. "According to the WHO (World Health Organization), the proportion of people over 60 in the world population will almost double by 2050 [1]". As a result, medical conditions have become a more pronounced part of the lives of older people. Much of this, however, can be positively influenced with an active lifestyle, a balanced diet and regular exercise. That is why it is important to understand the challenges people face in old age. We have compiled a list of specific things that people who are approaching their 50s or are over 50 should pay particular attention to.

How to Stay Fit Over 50: Exercise, Strength and Muscles

Staying fit over 50 has to do above all with one thing: regular exercise. Over the years, the metabolism slows down, and the body naturally breaks down muscle – this is referred to as muscle wasting or muscle loss (sarcopenia). The good news: with targeted exercise and training, this can be counteracted at any age, and muscle maintenance is also achievable from 50 onwards.

Strength Training for Building Muscle

Anyone who wants to build or at least maintain muscle from 50 onwards can hardly avoid strength training. Two to three short workouts per week are, in many cases, already enough to build strength and muscle. It is important to give the body regular stimuli and to slowly increase frequency as well as load. A simple training plan with basic exercises for legs, back, chest and core is a good start – whether in the gym or at home. This way, muscle maintenance remains a realistic goal.

Endurance, Mobility and Balance

Alongside strength training, endurance training is part of a well-rounded programme: brisk walking, cycling or swimming keep the heart and circulation in motion. Exercises for balance and mobility are particularly valuable from 50 onwards, because they improve steadiness in everyday life and can thus help to avoid falls and the injuries that come with them. Endurance and everyday fitness also benefit noticeably.

Don't Forget Recovery

At least as important as the training itself is recovery. With increasing age, the body needs a little more time to regenerate between sessions. Anyone who schedules breaks prevents overload and injuries and stays with it in the long term while having fun.

Men, Women and the Menopause

In principle, men and women benefit equally from exercise. In women, the hormone balance changes during the menopause, which can make muscle maintenance somewhat more difficult – another reason to stay active precisely then. Stubborn belly fat can also be better managed with a combination of strength and endurance training as well as a balanced diet. A look at the reading on the scale is, by the way, only part of the picture – strength, mobility and well-being count at least as much.

Discover our large selection of dietary supplements for sport & fitness.

Fit Over 50 – Avoiding Typical Mistakes

Many people start too ambitiously and thereby risk complaints or injuries. The most common mistake is wanting too much too quickly. Set yourself a realistic goal, increase step by step and find a form of training that you enjoy – that is the best guarantee for staying fit over 50 in the long term and maintaining your quality of life.

1. Lower the Pressure

High blood pressure is a serious medical condition. "Approximately 1.13 billion people worldwide suffer from high blood pressure [2]", and the prevalence is expected to increase in the coming years. Chronically elevated blood pressure damages the inner walls of the arteries, thickening and hardening them, which limits the amount of blood flowing to the heart and consequently the oxygen contained in it. This disease is often called the "silent killer," because it damages the cardiovascular system quietly and gradually, without visible traces or symptoms. It is therefore important to measure blood pressure regularly, since the disease ultimately increases the risk of heart and kidney diseases, among others.

Salt is one of the most important risk factors for high blood pressure. High sodium levels from salt can cause the body to retain fluid, which leads to higher blood pressure. Apart from sodium, the diet in general can strongly influence blood pressure. While a diet rich in whole grains, vegetables and fruit is associated with lower blood pressure, a diet low in potassium and high in processed foods and saturated fats has been shown to increase the pressure in the arteries. In addition, other lifestyle factors such as smoking, lack of exercise, alcohol consumption and stress can also have a major influence on blood pressure. Overweight people with high blood pressure also benefit from losing a few pounds, as this has been shown to be very effective in lowering blood pressure.

2. A Little (Cholesterol) Goes a Long Way

As for cholesterol, it is a "fatty" substance produced by the body that is essential for health. However, as with many things in life, a little often goes a long way, and high LDL (the "bad") cholesterol levels in the blood can, as is generally known, cause serious health problems. These include atherosclerosis, the deposition of plaque in the arteries, which increases the risk of heart attack and stroke.

Elevated cholesterol levels in the blood are usually caused by a diet rich in cholesterol and saturated fats but low in fibre and unsaturated fats. The recommendations for controlling cholesterol levels are therefore basically the same as for reducing the risk of high blood pressure.

3. Treasure Those Bones

Our bones gradually become weaker with age. The body's ability to absorb calcium decreases, and as a result bone mineralisation is reduced, which increases the risk of fractures. Osteoporosis is closely linked to this degenerative process, since this disease is characterised by the loss of bone mass and bone density.

Similar to high blood pressure, this disease can remain unnoticed for many years, until the first pains appear or fractures become visible. It is therefore important to take precautions early. It is recommended to ensure an adequate supply of calcium, vitamin D and K2 as well as to stay active in order to strengthen the muscles around the bones. Calcium, vitamin D and vitamin K contribute to the maintenance of normal bones. We have discussed further tips on bone health in this blog post: 10 tips for healthy bones.

4. Bend and Break

Like our bones, our joints also become weaker with age. In fact, arthritis is one of the most common health conditions and affects over 49.7% of all adults over 65 [3]. There are over 100 different types of arthritis, with the two most common being osteoarthritis and rheumatoid arthritis.

Rheumatoid arthritis is an inflammatory autoimmune disease [4]. The symptoms of rheumatoid arthritis include painful, swollen joints, reduced mobility of the joints as well as stiffness, especially in the morning. Osteoarthritis, on the other hand, is a chronic degenerative disease that usually arises from the normal use and wear of the joints over time. When the cartilage begins to degenerate, the bones rub against each other during movement, which causes symptoms such as pain, stiffness and loss of flexibility in the joints [5].

Although osteoarthritis is a degenerative disease that often comes with age, there are nevertheless ways to relieve the joints in everyday life and keep them as mobile as possible. Paying attention to posture as well as regular physical activity and stretching exercises are definitely helpful. It is also crucial to maintain a healthy body weight, since every extra pound puts more pressure on the joints, especially the knees. Diet is also very important for joint health. A balanced, plant-focused diet is generally considered favourable, and maintaining a healthy weight also relieves the joints noticeably.

5. Crosswords for Healthy Brains

With increasing age, some parts of the brain naturally shrink, especially those to do with learning. One of the biggest fears of older people, however, is running the risk of suffering from Alzheimer's or another neurodegenerative disease. Although these are not always part of the ageing process, the risk of developing such diseases increases with age. Even if the scientific data are still limited, some studies suggest that an active lifestyle can support mental fitness in old age.

Mental activity is the key to keeping the mind healthy. Learning something new, training the memory and solving puzzles are excellent ways to keep the brain fit. Besides mental exercise, physical exercise is also crucial, since moving the body increases blood flow to the brain. In addition, exercise has been associated with cognitive improvement [9].

As already mentioned, a healthy diet is crucial. Secondary plant substances from fruit and vegetables, such as carotenoids and flavonoids, are also the subject of research surrounding mental fitness in old age [11,12]. Foods rich in B vitamins should likewise not be neglected, since folate, vitamin B12 and vitamin B6 contribute to a normal homocysteine metabolism and to a normal function of the nervous system [13].

Finally, sufficient sleep is crucial for mental health and for promoting the brain's neuronal plasticity. During sleep, not only are memory and learning consolidated, but metabolic products that have accumulated in the brain are also broken down.

Discover our dietary supplements for energy, sleep & metabolism.

6. No Chance for Pathogens

With age, the body's defence system begins to weaken, which manifests itself through a reduced production of certain immune cells and makes the body more susceptible to various pathogens. This change possibly explains in part why pneumonia, influenza and other infectious diseases occur more frequently in older people.

Certain nutrients such as vitamins and minerals play an important role for a normally functioning immune system. Since a large part of the immune system is located in the gastrointestinal tract, gut health is the key to good immune function. That is why it is worth relying on a colourful selection of fruit and vegetables. Nutrients such as vitamin C, vitamin D and zinc contribute to a normal function of the immune system.

Last but Not Least: Stay Positive!

We know that all of this can be overwhelming. But one should bear in mind that many of these topics are connected to one another – and so too are the lifestyle factors that help to stay healthy and active: a diet based mainly on plants and whole grains, regular physical exercise, sufficient sleep, adequate fluid intake, doing without alcohol and cigarettes as well as heavily processed foods or saturated fats are powerful tools for staying healthy.

In addition, individual nutrients can make a contribution – but always within the scope of what is scientifically proven and approved as a health claim. For example, calcium, magnesium and vitamin D contribute to the maintenance of normal bones, and the B vitamins support a normal energy-yielding metabolism. However, a dietary supplement replaces neither a balanced diet nor regular exercise – both remain the foundation for staying fit over 50.

Conclusion: How to Stay Fit Over 50

How to stay fit over 50 is ultimately no secret: regular exercise with a mix of strength training and endurance training, enough recovery, a balanced diet and a healthy weight. Anyone who sticks with it does a lot for muscle maintenance, strength and quality of life. You can find suitable dietary supplements around an active lifestyle in our category Longevity & Mobility. And if the topic of joints interests you more closely, you can learn more about our ingredient MSM.

Frequently Asked Questions About Staying Fit Over 50

How do you stay fit over 50?

With a combination of regular exercise (strength and endurance training), a balanced diet, sufficient sleep and enough recovery. Even two to three workouts per week help to maintain muscle and strength.

Can you still build muscle from 50 onwards?

Yes. Even from 50 onwards, muscle can be built or at least maintained with targeted strength training. What matters is regular training stimuli, an appropriate frequency and enough recovery to counteract muscle loss.

What should women in the menopause pay attention to when training?

During the menopause, the hormone balance changes, which can make muscle maintenance more difficult. Strength training in combination with endurance training and sufficient recovery is therefore particularly sensible – a fixed training plan helps you stick with it.

How often should you train from 50 onwards?

For many people, two to three sessions per week are a good guideline. What is decisive is to increase the load slowly, to avoid mistakes caused by starting too quickly and to schedule enough breaks for recovery.

What role does diet play in staying fit over 50?

A balanced, plant-focused diet provides the foundation. Individual nutrients can supplement it – for example calcium, magnesium and vitamin D, which contribute to the maintenance of normal bones. However, a balanced diet and exercise cannot be replaced by this.