How to Get Strong After 50

As you age, the diet and exercise routines that worked when you were younger may no longer be as effective. You may not be able to perform them as vigorously as when you were younger, your body may have become less responsive or you may have simply given up. The same eating habits you enjoyed when you were younger become subject to metabolism changes that gradually pack on extra pounds. Changes in diet and exercise can help you get and stay strong after 50.

Instructions

Nutrition

• 1

  Strengthen your bones. Osteoporosis becomes a concern for women who go through menopause. Your doctor may prescribe medication for the condition, and adding calcium and vitamin D to your diet will help ward off the risk of bone deterioration and fractures. Vitamin D helps your body absorb the calcium. Add omega-3 to your diet through fish or supplements and add calcium from fat-free milk and yogurt as well as from dark green vegetables like spinach and broccoli. Ask your doctor to test your vitamin D level to see if you need a supplement.

• 2

  Reduce the salt in your diet. Never shake the saltshaker over your food before tasting it. Even if you don't add salt, much processed food contains a lot of sodium; cut out as much as possible. People with high blood pressure in particular should eliminate salt from their diets. Substitute herbs for flavoring and look for reduced-sodium products.

• 3

  Substitute whole foods for processed foods. Try whole grains instead of processed white flour. Include fruits -- especially berries and melons -- and two cups of vegetables in your daily diet. Older men and women need protein from a variety of sources including eggs, legumes, nuts, milk and cheese. Look for fiber-rich foods that will leave you feeling fuller and help you maintain a good weight.

• 4

  Drink plenty of water. Older people tend to get dehydrated, leading to constipation and urinary tract infections. It's important to take a sip of water once an hour and with every meal.

Exercise

• 5

  Build a strong core. Developing your core muscles -- the abdominal and back muscles that support your spine -- can help you avoid falling and developing poor posture as you age. Start with a torso exercise. Kneel with your hands flat on the floor. Extend one arm forward, and then return it to the original position and switch arms. Repeat 10 times. Next, starting from the same position, extend each leg, alternating sides. Repeat 10 times.

• 6

  Bridge your torso to strengthen your back. Lie on your back with your knees drawn up and arms at your sides. Raise your hips off the floor, squeezing your glute muscles together and holding your body straight. Hold that position for up to five seconds, then lower your body. Repeat the exercise five times to start and work up to 12 repetitions.

• 7

  Stretch for lower back strength. Lie on your back with your feet flat and your knees raised. Keeping your upper torso flat, swing your knees to the left, lowering them as close to the floor as possible. Hold that position for five seconds, then slowly return to the starting position and swing your knees to the right. Start with five repetitions and work up to 10 on each side.

• 8

  Straighten your posture. Stand against a wall with feet shoulder width apart and about a foot away from the wall. Press your lower back and the back of your arms against the wall. Pretend you are making a snow angel and slide your arms up and down 10 times. Then slowly slide down the wall as low as you can go until you are almost in a sitting position. Hold the pose for five seconds and then slowly slide back up.

• 9

  Walk every chance you get. Walking is a low-impact, low-cost exercise. Walk with a friend, listen to music, walk in a mall when the weather is bad -- just keep moving.