People say that at 55 years old, Hugh Jackman doesn’t look a day older than his 40 years. With a chiseled physique and washboard abs, the Deadpool and Wolverine actor has had stiff competition from actors half his age. He recently shared a shirtless photo on Instagram showing off his toned body, shocking netizens. How can people over 50 get a similar body shape?
In a conversation with fitness experts, indianexpress.com explores the do’s and don’ts of staying healthy after 50.
Cult fitness expert Sporti S says it’s possible to get abs after 50, but safety and sustainability are key.
“As you age, your body undergoes changes, such as loss of muscle mass and bone density. Your metabolism also slows down after the age of 50. All these factors make it difficult to achieve results. But it can be done with the right approach and discipline,” she said.
Rather than just focusing on beauty, Sporti suggested improving balance and posture, building core strength to prevent lower back pain, and doing full-body workouts. If you’re over 50, your fitness routine should include:
Aerobic exercise: Low-impact activities like walking, swimming, and cycling support heart health without putting stress on your joints.
Strength Training: Bodyweight and strength training helps maintain muscle mass and bone density, preventing age-related decline.
Core and stability: Exercises like planks and bird dogs improve core strength and balance, reducing the risk of falls.
Flexibility: Yoga and Pilates increase mobility and prevent stiffness.
Joint Health: Incorporate mobility exercises and stability training to strengthen joints and support overall movement.
Sporti said you need to have a proper warm-up and cool-down routine. (Source: Freepik)
What precautions should I keep in mind?
Sporti said this age group has a slower metabolism and needs proper warm-up and cool-down routines. Although they are necessary for all age groups, they are especially essential for people over 50 to prevent injury.
“Correct form is also important. If you don’t do it, it will put strain on your body and can lead to injury. If you keep doing this, the exercises will be ineffective,” she said.
According to her, it’s also very necessary to listen to your body while working out. “Drink water if you feel dehydrated. If you feel you’re straining your muscles, stop pushing yourself,” she added. By keeping all these things in mind, you can safely reach your goals.
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