Change #1 – That Trick Knee Just Got Trickier
Many men in their 50s begin to have joint trouble. The main culprits: overuse injuries and osteoarthritis.
Ride a bike. Researchers at Arcadia University studied 39 people suffering from osteoarthritis of the knees and found that cycling just 25 minutes a day, three times a week, significantly improved pain relief and performance in walking tests. So saddle up.
Change #2 – Bone Loss Looms
Bone minerals are lost and replaced throughout life–it’s a natural process –but after age 35, the loss begins to outpace the replacement. At 50, this imbalance can hurt you.
More stress. Stressing your bones strengthens them. Walking beats swimming, running beats walking, and strength training is the best bone builder of all, says Wojtek Chodzko-Zajko, Ph.D., head of kinesiology at the University of Illinois.
Have a cow. The average 50-year-old needs about 1,200 milligrams (mg) of calcium per day for healthy bones. Get that from one 8-ounce glass of milk (300 mg), 6 ounces of yogurt (300 mg), a handful of almonds (150 mg), and 2 ounces of Swiss cheese (540 mg).
Change #3 – Your Aching Back
Inactivity can tighten your spine and pelvic muscles, forcing your knees and lower back to compensate. That’s why they ache, explains Mark Verstegen, author of Core Performance.
Roll your foam. Exercising with a foam roll can loosen the muscles around your pelvis and torso. Buy one at the Athlete’s Store. Lie on top of the roll with your arms crossed over your chest. Keep your abs tight and your feet on the ground. Glide on the roll from your shoulders to the base of your spine several times until you feel the muscles release. Click here for more foam-roll moves to loosen hamstrings, quadriceps, groin, and glutes.
Take a Pilates class. Strengthening your stomach muscles can ease back pain. “Pilates includes a lot of balance activities on one hand and one knee that are aimed at stabilizing and strengthening the core,” says Chodzko-Zajko. Call (800) 474-5283 to find a Pilates studio near you.
Change #4 – Water Shortage
Between ages 57 and 86, your body literally dries up. It will likely consist of just 54 percent water, as opposed to the 61 percent found in younger men. You’ll also sweat less because your sweat glands disappear. You may have less body odor, but overheating and heatstroke become an issue.
Be a camel. “Drinking fluids is more important as you grow older,” says Chodzko-Zajko. “One of the problems with aging is that thirst decreases with age, so people tend to drink less.”
Change #5 – Mass Defections
You’ve been trying to lose flab for 2 decades, but now your body is doing it on its own. Unfortunately, between 50 and 80 you may also lose 35 percent of your muscle mass.
Play with heavy metal. Don’t shy away from heavy weights because you think you’re susceptible to injury. As long as you use proper form, which you should master now if you haven’t already, heavy weights will keep your bones strong and your muscles large. Seabourne kept the weights up in your workout (below) but slowed the tempo and concentrated on lifts that develop balance. This way, you won’t be knocked off-kilter when the bank hands over your 401(k) payout.
source : http://www.menshealth.com/health/50s-what-changes-how-fix-it