Skip to content

15% SAVING ONLINE COMPARED TO RRP WHERE SHOWN

  • BRANDS
    • NEW ACTI-FIT FITNESS RANGE

    • A-K
      • Acti-Fit
      • BeYou
      • Fit Pit
      • Garden of Flora
      • Green People
      • Healthy Rascals
    • L
      • Lily & Loaf Candles
      • Lily & Loaf Essential & Carrier Oils
      • Lily & Loaf Skincare
      • Lily & Loaf Nutrition
    • M-Z
      • Nature's Sunshine
      • Nutri-Pets
      • Urban Guise
    • DISCOVER YOUR FRAGRANCE

  • SHOP BY
    • LIQUID CHLOROPHYLL - AS SEEN IN VOGUE

    • TOP PRODUCTS
      • Liquid Chlorophyll
      • Healthy Starter Pack
      • Nutri-Calm
      • Pro B11
      • Super Omega-3 EPA
      • Vitamin C
      • Vitamin D3
      • Zambroza
    • TYPE
      • Accessories
      • Candles & Burners
      • Carrier & Essential Oils
      • Haircare
      • Supplements for Adults
      • Supplements for Children
      • Supplements for Pets
      • Skincare
    • REQUIREMENTS
      • All Products
      • Gluten Free
      • Organic
      • Personal Care
      • Sports Fitness
      • Vegetarian
      • Vegan
    • TAKE A LIFESTYLE ANALYSIS

  • BLOGS & ARTICLES
    • FOLLOW US ON FACEBOOK

    • USEFUL INFORMATION
      • Aromatherapy Trade Council
      • News & Media Coverage
      • Who We Are
    • DOCUMENTATION
      • A-Z Product Guide
      • Customer Price List
      • Recipes
    • BLOGS
      • Latest Blogs
      • The Importance of Sports Nutrition
      • Why do we need natural supplements?
    • VISIT US ON YOUTUBE

  • OFFERS
Log in
  • Twitter
  • Facebook
  • Instagram
  • YouTube
Lily & Loaf
  • BRANDS
    • NEW ACTI-FIT FITNESS RANGE
      • A-K
        • Acti-Fit
        • BeYou
        • Fit Pit
        • Garden of Flora
        • Green People
        • Healthy Rascals
      • L
        • Lily & Loaf Candles
        • Lily & Loaf Essential & Carrier Oils
        • Lily & Loaf Skincare
        • Lily & Loaf Nutrition
      • M-Z
        • Nature's Sunshine
        • Nutri-Pets
        • Urban Guise
      • DISCOVER YOUR FRAGRANCE
      • SHOP BY
        • LIQUID CHLOROPHYLL - AS SEEN IN VOGUE
          • TOP PRODUCTS
            • Liquid Chlorophyll
            • Healthy Starter Pack
            • Nutri-Calm
            • Pro B11
            • Super Omega-3 EPA
            • Vitamin C
            • Vitamin D3
            • Zambroza
          • TYPE
            • Accessories
            • Candles & Burners
            • Carrier & Essential Oils
            • Haircare
            • Supplements for Adults
            • Supplements for Children
            • Supplements for Pets
            • Skincare
          • REQUIREMENTS
            • All Products
            • Gluten Free
            • Organic
            • Personal Care
            • Sports Fitness
            • Vegetarian
            • Vegan
          • TAKE A LIFESTYLE ANALYSIS
          • BLOGS & ARTICLES
            • FOLLOW US ON FACEBOOK
              • USEFUL INFORMATION
                • Aromatherapy Trade Council
                • News & Media Coverage
                • Who We Are
              • DOCUMENTATION
                • A-Z Product Guide
                • Customer Price List
                • Recipes
              • BLOGS
                • Latest Blogs
                • The Importance of Sports Nutrition
                • Why do we need natural supplements?
              • VISIT US ON YOUTUBE
              • OFFERS
              Log in Basket

              Item added to your basket

              Access Denied
              IMPORTANT! If you’re a store owner, please make sure you have Customer accounts enabled in your Store Admin, as you have customer based locks set up with EasyLockdown app. Enable Customer Accounts

              Fitness for the over 50s

              Fitness for the over 50s

              Lily & Loaf Blog Lily & Loaf Blog Blood Pressure | Body | Diet | Exercise | Fitness | Lifestyle | Mind | Over 50's | Supplements | Tiredness
              20/01/2021 3:50pm 7 minute read

              Looking after your physical and mental health can be more of a challenge the older you get.

              As you enter your 50s and beyond, you may start looking to the future and want to get as much as you can out of life. Your fitness will play a big part in helping you do so.  

              Even if you currently lead an inactive lifestyle, it’s never too late to make a start on improving your overall fitness, so you can enjoy the end of your career and the beginning of your retirement.

              With just a few simple changes to your daily routine, you can ensure your fitness remains on track, so you can live life to the full. Here are a few tips to get you started.

              THE IMPORTANCE OF DIET AND EXERCISE AS YOU GET OLDER

              Unfortunately, you can’t stay young forever and the older you get, the more you have to work at your health and fitness. Even if you’ve exercised regularly for most of your life to maintain your overall health and physique, as you get older, your body will have to work harder to perform its usual functions.

              Lifestyle factors including stress, smoking and drinking or your diet can also take their toll on your body and organs, and make it harder to achieve optimum fitness. However, giving your lifestyle an overhaul and following more healthy eating habits has many benefits. You’ll have more energy to do the things you love, sleep better and feel less stressed.

              Diet and exercise are also closely linked with positive mental wellbeing. While it can be hard to exercise, particularly if you are not used to it, making a start is a positive first step.  Why not go for a walk, jog or bike ride to ease yourself in? 

              And if you don’t fancy braving the elements, there are plenty of ways to stay fit and healthy indoors. Join a gym, go swimming or take some exercise classes. If you don’t want to venture too far from home, lift some weights, invest in a few celebrity workout DVDs or check out some online fitness routines on YouTube to get you started.

              Even if you spend just half-an-hour every day doing exercise which leaves you mildly out of breath, you’ll reap the benefits, including better heart and circulatory health, lower stress and improved emotional wellbeing.  
              Watching what you eat and drink is also crucial as you get older. Eating a balanced diet rich in fresh fruit and veg, lean proteins and unsaturated fat is still the best way to stay healthy and ensure your body gets all the nutrients it needs.

              Cutting back your alcohol intake, stopping smoking and reducing the amount of caffeine you drink will also help. While you don’t want to cut out all your treats and guilty pleasures, doing them in moderation is the key.
              Healthy snacks including nuts, dried fruit, and veg sticks make more nutritious alternatives to crisps, sweets and biscuits. And keeping plenty of fresh fruit juice and soda water in stock will stop you from being tempted to reach for the wine bottle every day. Don’t deny yourself the odd tipple or treat, as this will help to keep cravings at bay, just try to keep them as the exception rather than the norm.

              Eating well and exercising regularly will help you to maintain good mental and physical health. 
              However, if you are concerned that you may be missing out on certain nutrients, or need a helping hand to relax and unwind, then supplementation can help. Lily & Loaf supply a full range of natural, nutritional supplements to support your overall health and wellbeing as you get older, so you can enjoy life to the fullest.

              Browse our full range to see which products can help you achieve your lifestyle goals.  

              HOW OFTEN SHOULD I EXERCISE WHEN I'M IN MY 50's?

              There are no hard and fast rules about how often you should exercise when in your 50s. Much will depend on your general health and fitness levels, whether you are used to regular exercise, or have any health issues that may prevent you from doing certain activities.

              However, an excellent place to start is to do at least 30 minutes of aerobic activity – think walking, jogging or cycling – on at least three days a week. It doesn’t have to be intense, just go at a comfortable pace to get your heart pumping and your joints and muscles moving. The fitter you get, the more you will be able to do.

              If you already follow an exercise plan, then keep up the good work, just remember to rest and recover properly after each workout or training session, stay hydrated and eat well to keep your energy levels up. If you are starting from scratch and are worried about your overall health, or are recovering from an illness or surgery, it’s always best to have a quick chat with your doctor to see what they recommend.

              The bottom line, though, is that any exercise is better than none. Just don’t overdo it or do anything your body can’t cope with. An active lifestyle, combined with a healthy diet, will help you enjoy life and be able to handle anything it throws at you.

              THE ULTIMATE TRAINING PLAN FOR OVER 50's

              As we’ve said above, doing at least half an hour’s aerobic activity around three times a week is a good place to start. Walking, jogging, swimming, dancing, racket sports, cycling, football and golf are all good activities to take part in that will not only keep you healthy but are fun too.

              If you are looking for something a bit more low-key, here are a few exercises that can be done by anyone indoors, with minimal equipment. They will give you a full-body workout to help you tone up your muscles and elevate your heartbeat to improve your fitness levels.

              Try to do three sets of ten of each exercise. If  you can’t manage that when you start, just do what you can and gradually increase it each time until you can do the full amount. 

              Rocket jumps are done by standing with your feet shoulder-width apart, with your knees slightly bent and your hands on your thighs. Jump up, lifting your hands above your head in the shape of a rocket and stretch your entire body. Bend your knees on landing to cushion the impact. 

              Do star jumps by standing straight with your arms by your sides and your feet close together. Bend your knees slightly, then jump up and stretch your arms and legs out while you are in the air, in the shape of a star, before bringing them back in when you land.

              Follow these up with some squats. Stand with your feet shoulder-width apart and your hands by your sides. Straighten your back and tighten your tummy muscles, then lower your body by bending your knees until they are almost at a right angle, so your thighs are parallel with the floor. Keep your back straight and don’t let your knees lock, then straighten your legs and stand back up. 

              And finish off with some burpees, which build on the movement you did for a squat to bring your upper body muscles into play. From the same standing position, drop into a squat, then place your hands on the ground. From there, extend your legs back into a push-up position. Hold for a second, then bring your legs back into a squat and jump back up, with your arms extended over your head to complete the exercise. 

              Don’t forget to warm up before you start exercising and cool down afterwards. And to round things off, why not treat yourself to a nice warm bath, with your favourite essential oils, to relax and unwind?

               

              Check out these links to find out more:

              • Adult Nutrition
              • Nutri-Calm
              • Essential Oils

              « Back to Blog

              Related Articles

              How to get better sleep

              How to get better sleep

              5 minute read

              20/01/2021 3:32pm

              How to get rid of arthritis in fingers

              How to get rid of arthritis in fingers

              6 minute read

              20/01/2021 3:34pm

              How to improve brain health

              How to improve brain health

              6 minute read

              20/01/2021 3:38pm

              Hey! Looks like you've changed your theme and now DropInBlog's code needs to be re-added to your theme files.
              Follow these instructions to solve this right away. Or hit us up on Messenger if you'd like some help.
              Invalid password
              Enter

              CONTACT US

              Lily & Loaf International Ltd
              Hortonwood 32, Telford, TF1 7YL UK
              Email: hello@lilyandloaf.com

              Visit our Contact Us page

              INFORMATION

              • Safe Working Practices
              • Delivery Information
              • Promotions & Offers
              • Returns Policy

              POLICIES

              • Copyright
              • Privacy Policy
              • Terms of Service

              TRADE ACCOUNTS

              Trade Account Login

              Register Kit

              Subscribe to our emails

              • Twitter
              • Facebook
              • Instagram
              • YouTube

              Country/region

              • Afghanistan (AFN ؋)
              • Åland Islands (EUR €)
              • Albania (ALL L)
              • Algeria (DZD د.ج)
              • Andorra (EUR €)
              • Angola (GBP £)
              • Anguilla (XCD $)
              • Antigua & Barbuda (XCD $)
              • Argentina (GBP £)
              • Armenia (AMD դր.)
              • Aruba (AWG ƒ)
              • Ascension Island (SHP £)
              • Australia (AUD $)
              • Austria (EUR €)
              • Azerbaijan (AZN ₼)
              • Bahamas (BSD $)
              • Bahrain (GBP £)
              • Bangladesh (BDT ৳)
              • Barbados (BBD $)
              • Belarus (GBP £)
              • Belgium (EUR €)
              • Belize (BZD $)
              • Benin (XOF Fr)
              • Bermuda (USD $)
              • Bhutan (GBP £)
              • Bolivia (BOB Bs.)
              • Bosnia & Herzegovina (BAM КМ)
              • Botswana (BWP P)
              • Brazil (GBP £)
              • British Indian Ocean Territory (USD $)
              • British Virgin Islands (USD $)
              • Brunei (BND $)
              • Bulgaria (BGN лв.)
              • Burkina Faso (XOF Fr)
              • Burundi (BIF Fr)
              • Cambodia (KHR ៛)
              • Cameroon (XAF Fr)
              • Canada (CAD $)
              • Cape Verde (CVE $)
              • Caribbean Netherlands (USD $)
              • Cayman Islands (KYD $)
              • Central African Republic (XAF Fr)
              • Chad (XAF Fr)
              • Chile (GBP £)
              • China (CNY ¥)
              • Christmas Island (AUD $)
              • Cocos (Keeling) Islands (AUD $)
              • Colombia (GBP £)
              • Comoros (KMF Fr)
              • Congo - Brazzaville (XAF Fr)
              • Congo - Kinshasa (CDF Fr)
              • Cook Islands (NZD $)
              • Costa Rica (CRC ₡)
              • Côte d’Ivoire (XOF Fr)
              • Croatia (EUR €)
              • Curaçao (ANG ƒ)
              • Cyprus (EUR €)
              • Czechia (CZK Kč)
              • Denmark (DKK kr.)
              • Djibouti (DJF Fdj)
              • Dominica (XCD $)
              • Dominican Republic (DOP $)
              • Ecuador (USD $)
              • Egypt (EGP ج.م)
              • El Salvador (USD $)
              • Equatorial Guinea (XAF Fr)
              • Eritrea (GBP £)
              • Estonia (EUR €)
              • Eswatini (GBP £)
              • Ethiopia (ETB Br)
              • Falkland Islands (FKP £)
              • Faroe Islands (DKK kr.)
              • Fiji (FJD $)
              • Finland (EUR €)
              • France (EUR €)
              • French Guiana (EUR €)
              • French Polynesia (XPF Fr)
              • French Southern Territories (EUR €)
              • Gabon (XOF Fr)
              • Gambia (GMD D)
              • Georgia (GBP £)
              • Germany (EUR €)
              • Ghana (GBP £)
              • Gibraltar (GBP £)
              • Greece (EUR €)
              • Greenland (DKK kr.)
              • Grenada (XCD $)
              • Guadeloupe (EUR €)
              • Guatemala (GTQ Q)
              • Guernsey (GBP £)
              • Guinea (GNF Fr)
              • Guinea-Bissau (XOF Fr)
              • Guyana (GYD $)
              • Haiti (GBP £)
              • Honduras (HNL L)
              • Hong Kong SAR (HKD $)
              • Hungary (GBP £)
              • Iceland (ISK kr)
              • India (INR ₹)
              • Indonesia (IDR Rp)
              • Iraq (GBP £)
              • Ireland (EUR €)
              • Isle of Man (GBP £)
              • Israel (ILS ₪)
              • Italy (EUR €)
              • Jamaica (JMD $)
              • Japan (JPY ¥)
              • Jersey (GBP £)
              • Jordan (GBP £)
              • Kazakhstan (KZT 〒)
              • Kenya (KES KSh)
              • Kiribati (GBP £)
              • Kosovo (EUR €)
              • Kuwait (GBP £)
              • Kyrgyzstan (KGS som)
              • Laos (LAK ₭)
              • Latvia (EUR €)
              • Lebanon (LBP ل.ل)
              • Lesotho (GBP £)
              • Liberia (GBP £)
              • Libya (GBP £)
              • Liechtenstein (CHF CHF)
              • Lithuania (EUR €)
              • Luxembourg (GBP £)
              • Macao SAR (MOP P)
              • Madagascar (GBP £)
              • Malawi (MWK MK)
              • Malaysia (MYR RM)
              • Maldives (MVR MVR)
              • Mali (XOF Fr)
              • Malta (GBP £)
              • Martinique (EUR €)
              • Mauritania (GBP £)
              • Mauritius (MUR ₨)
              • Mayotte (EUR €)
              • Mexico (GBP £)
              • Moldova (MDL L)
              • Monaco (EUR €)
              • Mongolia (MNT ₮)
              • Montenegro (EUR €)
              • Montserrat (XCD $)
              • Morocco (MAD د.م.)
              • Mozambique (GBP £)
              • Myanmar (Burma) (MMK K)
              • Namibia (GBP £)
              • Nauru (AUD $)
              • Nepal (NPR ₨)
              • Netherlands (EUR €)
              • New Caledonia (XPF Fr)
              • New Zealand (NZD $)
              • Nicaragua (NIO C$)
              • Niger (XOF Fr)
              • Nigeria (NGN ₦)
              • Niue (NZD $)
              • Norfolk Island (AUD $)
              • North Macedonia (MKD ден)
              • Norway (GBP £)
              • Oman (GBP £)
              • Pakistan (PKR ₨)
              • Palestinian Territories (ILS ₪)
              • Panama (USD $)
              • Papua New Guinea (PGK K)
              • Paraguay (PYG ₲)
              • Peru (PEN S/.)
              • Philippines (PHP ₱)
              • Pitcairn Islands (NZD $)
              • Poland (PLN zł)
              • Portugal (EUR €)
              • Qatar (QAR ر.ق)
              • Réunion (EUR €)
              • Romania (RON Lei)
              • Russia (GBP £)
              • Rwanda (RWF FRw)
              • Samoa (WST T)
              • San Marino (EUR €)
              • São Tomé & Príncipe (STD Db)
              • Saudi Arabia (SAR ر.س)
              • Senegal (XOF Fr)
              • Serbia (RSD РСД)
              • Seychelles (GBP £)
              • Sierra Leone (SLL Le)
              • Singapore (SGD $)
              • Sint Maarten (ANG ƒ)
              • Slovakia (EUR €)
              • Slovenia (EUR €)
              • Solomon Islands (SBD $)
              • Somalia (GBP £)
              • South Africa (GBP £)
              • South Georgia & South Sandwich Islands (GBP £)
              • South Korea (KRW ₩)
              • South Sudan (GBP £)
              • Spain (EUR €)
              • Sri Lanka (LKR ₨)
              • St. Barthélemy (EUR €)
              • St. Helena (SHP £)
              • St. Kitts & Nevis (XCD $)
              • St. Lucia (XCD $)
              • St. Martin (EUR €)
              • St. Pierre & Miquelon (EUR €)
              • St. Vincent & Grenadines (XCD $)
              • Sudan (GBP £)
              • Suriname (GBP £)
              • Svalbard & Jan Mayen (GBP £)
              • Sweden (SEK kr)
              • Switzerland (CHF CHF)
              • Taiwan (TWD $)
              • Tajikistan (TJS ЅМ)
              • Tanzania (TZS Sh)
              • Thailand (THB ฿)
              • Timor-Leste (USD $)
              • Togo (XOF Fr)
              • Tokelau (NZD $)
              • Tonga (TOP T$)
              • Trinidad & Tobago (TTD $)
              • Tristan da Cunha (GBP £)
              • Tunisia (GBP £)
              • Turkey (GBP £)
              • Turkmenistan (GBP £)
              • Turks & Caicos Islands (USD $)
              • Tuvalu (AUD $)
              • U.S. Outlying Islands (USD $)
              • Uganda (UGX USh)
              • United Arab Emirates (AED د.إ)
              • United Kingdom (GBP £)
              • United States (USD $)
              • Uruguay (UYU $)
              • Uzbekistan (UZS )
              • Vanuatu (VUV Vt)
              • Vatican City (EUR €)
              • Venezuela (USD $)
              • Vietnam (VND ₫)
              • Wallis & Futuna (XPF Fr)
              • Western Sahara (MAD د.م.)
              • Yemen (YER ﷼)
              • Zambia (GBP £)
              • Zimbabwe (USD $)
              Payment methods
              • American Express
              • Apple Pay
              • Diners Club
              • Discover
              • Google Pay
              • Maestro
              • Mastercard
              • PayPal
              • Shop Pay
              • Visa
              © 2023, Lily & Loaf .
              • Choosing a selection results in a full page refresh.
              • Opens in a new window.