When I browse the Instagram profiles of fitness gurus over 50, I suspect I’m doing something wrong.
The steely bronze bodies with mountains of muscles, who spend hours every day in the gym on heavy equipment or hike mysterious trails in the great outdoors, impress me greatly.
I have great respect for people who put so much effort and time into their fitness. However, I’m constantly thinking that they probably don’t have time for anything else in their lives.
I recently saw a report on TV about a well-known fitness influencer.
It was about her career, how it ruined her and how she struggled with significant
health problems. Of course, this isn’t a mandatory scenario.
But how much exercise do we really need to stay healthy—fit and productive—for as long as possible?
The fact that you can still look good is a bonus, but not an explicit goal. I thought about this question thoroughly and tried out many models.
First, I realized that a daily exercise session of about 45 minutes, consisting of three-quarters intensive cardio and one-quarter strength training, was counterproductive due to the insufficient recovery time.
I was tired, unfocused, and my performance was at rock bottom.
Afterward, I took a rest day between training sessions. Short walks, stretching,
morning exercises, and Tai Chi sessions remained unaffected.
I felt better, and my performance parameters improved. What about the fun factor in sports – is it necessary?
A resounding “yes”!
Because a sport that’s fun boosts motivation and is good for the soul. Therefore: find your favorite sport that you’re passionate about. Once a week would be enough.
Then even the mandatory exercises in the gym or on your mat at home will be easier.
No matter what sport you practice, an important aspect is training your body’s flexibility and suppleness.
You can achieve this with stretching sessions and expanding the range of motion
of your joints.
Here are my 6 tips for healthy exercise that’s fun and doesn’t overtax your muscles:
1. Twice a week, 25 minutes of cardio and 20 minutes of strength training with weights or resistance bands.
2. One to two times a week, do your favorite sport like badminton, soccer, dancing, paddling, sailing, or something else.
3. Daily 5-10 minutes of morning gymnastics, right after getting up, preferably in your pajamas by the bed, with stretching sessions and yoga elements, such as the morning salutation.
4. Five minutes of Tai Chi outside before breakfast. A terrace or balcony also serves this purpose.
5. A daily 20-30 minute brisk walk in the fresh air during daylight hours.
6. Every other day, 10-15 minutes of intensive stretching exercises for the major joints. There are examples from Liebscher & Bracht on YouTube.
