Fitness at 50: advice for being a top woman

From nutrition to physical activity, here are all the tips to stay in shape after 50 years and with menopause.

Fitness at 50, what changes?

Useful tips on how to keep fit at 50

              50 years are an important milestone in the lives of all women. The body changes due to the arrival of menopause, the metabolism begins to slow down, mood swings, and hot flashes become more frequent.

              In short, you have to start dealing with a new yourself and a new lifestyle. And this applies as much from the emotional side when for physical well-being.

            With the arrival of the 50 years it is normal to take a few extra pounds and tend to gain weight, but the good news is that getting back into shape at this age is not a utopia.

You can keep yourself beautiful and come back online, starting to perceive the changes in your body in a positive way. To do this, just follow a few simple rules that all go in one direction: adopt a healthy lifestyle!

            To get back in shape at 50 is not enough to start moving and doing sports. If the training is not accompanied by small changes in your behavioral and eating habits, the results will be slow to see. The factors at play at this age are many: end of fertility, crazy hormones, sense of helplessness, and psycho-physical well-being at risk.

            Fortunately, keeping fit at 50 is not an impossible undertaking. But where do you start? No fear. Below you will find some tips for staying in shape, starting to change your lifestyle and habits, without stress and with absolute peace of mind.

Useful tips on how to keep fit at 50

           Train and speed up your metabolism. The first piece of advice I want to give you to help you firm up your body and regain your physical shape at 50 is about physical activity. Whether it's a walk, a run, or a workout in the gym, starting to move steadily and gradually is the first step towards a new yourself.

         With the arrival of the 50 years, the body undergoes profound changes. You may find that you have put on a few pounds despite your diet has not changed or you may see an accumulation of fat in areas where until recently they were not problematic.

         Because? Fault of menopause! In fact, with the end of ovulation, the metabolism slows down and your body needs less calories because it can burn less. This explains why your weight increases even if you eat the same way.

         It will not help you to spend hours and hours in the gym to wear yourself out, but just practice one hour of training three times a week to shake up your metabolism and start losing weight: the secret lies inconsistency.

         Walking at a fast pace, but also dedicating yourself to running will do you good. You can combine these activities with sports such as swimming or cycling, or exercises to strengthen the arms, legs, and abdomen and have more elastic skin.

Another important aspect concerns the improvement of balance and posture that you can train with yoga and pilates classes.

Correct your diet and change your diet

Take care of your nutrition by starting to eat less and better during the day. The secret of a balanced diet is to often vary the foods you consume.

          Have a hearty breakfast, rich in vitamin but low in sugar, and eat less at dinner. Yes to vegetables, to be consumed in the quantities you prefer, both raw and cooked. It also increases the amount of legumes such as beans, lentils, and chickpeas; consumption of fish and fruit.

         Prefer foods rich in vitamins, lean proteins, low glycemic index carbohydrates, and good fats.

A few examples? You can include in your diet a substantial snack to be consumed just before dinner so as not to get to the super hungry table. For example, prepare a slice of wholemeal bread with half a slice of lean ham or bresaola and a handful of dried fruit. This is an example of a balanced snack that will give you the right energy charge without letting you accumulate fat.

          Also remember to eat light meals and cut down on food, especially at dinner. Better to go to bed light to promote better sleep quality and be more rested and full of energy the next day.

Drink more water

         How many times on TV have you heard how important it is to drink more? The right degree of hydration is also very important for 50-year-olds.

Drinking a lot of water helps you keep your body healthy thanks to the draining and detoxifying effect, useful for losing excess fluids and returning to feeling toned and less swollen.

Drinking lots of water every day helps.