"If you're in your 50s, you need to do more"... What are the exercises to strengthen middle-aged muscles?

Consistent exercise is essential to remain independent and maintain quality of life as you age. As you get older, muscle mass decreases. The body's muscles consume more calories than fat even when resting, compensating for a slowing metabolism. Exercise helps prevent or delay serious diseases such as heart disease, high blood pressure, diabetes, stroke, Alzheimer's disease, arthritis, and osteoporosis, and can sometimes improve them. It also helps keep the brain active and prevent depression.

Based on data from the American health media outlet WebMD, which is already good, we explore exercises that are even more recommended for those over 50.

 

Golf 

 

An unexpected benefit of playing golf after middle age comes from walking. The average round covers over 10,000 steps, approximately 5 miles. Additionally, swings involve the entire body and require good balance and calm concentration. Carrying or pulling clubs enhances the exercise effect. However, even when using a cart, muscles are still engaged, and walking allows you to enjoy fresh air and relieve stress.

 

Walking 

 

Walking is simple yet effective. It helps build endurance, strengthen lower body muscles, and prevent bone diseases such as osteoporosis. It can be easily done in daily life, alone or in groups. Walking at a moderate pace allows you to chat with friends or groups while exercising.

Yoga

 

Maintaining various postures actively not only strengthens muscles but also reinforces the tendons and ligaments that connect bones. Deep breathing has a kind of meditative effect as well. Yoga helps lower heart rate and blood pressure and alleviates anxiety and depression. Explore different styles and classes to find what suits your fitness level and preferences.

 

jogging

 

If you want to sweat more during exercise, try increasing your heart rate through jogging. Do it slowly and steadily, wear proper shoes, and take breaks to walk to avoid putting stress on your joints. Jogging on soft surfaces like tracks or grass can also be helpful. Specifically stretch and strengthen your calf and hip muscles to reduce the risk of injury.

 

Dancing

 

Latin dance, Korean traditional dance... the type doesn't matter. Even dance-based aerobics classes like Zumba or jazz dance are good. Dancing enhances endurance, strengthens muscles, and improves balance. Because it involves moving the body in various directions, it is also excellent for calorie burning. Learning new moves is very beneficial for the brain, and the fun aspect makes it feel less like exercise.

 

Cycling

 

Cycling is especially good when joints are stiff because there is no need to support body weight with the legs. Cycling promotes blood circulation and strengthens the muscles in the front and back of the legs and hips. It uses the abdominal muscles for balance and the arms and shoulders for steering. The resistance also helps strengthen bones. Specially designed bicycle frames and saddles make cycling safer and easier for people with various health issues.

 

Strength training 

 

Muscle loss is one of the main causes of decreased energy as we age. Lifting weights, using exercise machines, resistance bands, or doing bodyweight exercises like push-ups and sit-ups can improve strength, muscle mass, and flexibility. Everyday activities such as carrying heavy groceries or climbing stairs also become easier. Going to the gym is an option, but digging in the garden and planting also count as exercise.

Swimming

 

In water, it is easier to move for a longer period of time than on land. This is because the weight does not put stress on the joints, and the resistance of the water strengthens the muscles and bones. Swimming burns calories and exercises the heart, but the risk of overheating is low, making it especially good for people over middle age. Furthermore, the humidity in the swimming pool makes it easier for people with asthma to breathe. Water-based exercise is also beneficial for people with fibromyalgia and is recommended for those after middle age.

 

 

Reporter Jeong Hee-eun (eun@kormedi.com)