After 50, maintaining tone, flexibility and energy is based on regular simple actions, attentive attitude to the body and balanced daily rituals. This blog is designed as a guide to help implement light exercises, gentle yoga and eating habits without complicated programs and overloads.
Kegel exercises are a simple and affordable way to train and control the internal muscles of the pelvic floor. They help increase body awareness, learn to control the muscles and feel them in everyday movements. Regularly performing Kegel exercises develops muscle strength and tone, making them more noticeable and controllable.
To maintain energy and a sense of tone after 50, it is important to include a variety of natural foods in your diet. Eggs, dairy products and fish provide protein and vitamins that help maintain muscle tone and vigor. Greens, leafy vegetables and colorful vegetables saturate the body with antioxidants and minerals, while nuts, seeds and legumes support energy and provide healthy fats. Whole grains such as oats, buckwheat or whole grain bread help maintain stable energy levels throughout the day.
Tip: Try to add different colors and textures to your plate — this way the food will be both healthy and attractive.
To get a good night’s rest and maintain energy after age 50, it’s important to create a restful evening routine. A dark, cool bedroom helps your body prepare for rest, while a light dinner reduces the strain on your digestive system and promotes a comfortable night’s sleep. Before bed, it’s helpful to do some gentle stretching to relieve muscle tension and calm your body. Also helpful is screen-free time or a short meditation session, which sets your body up for rest and energy recovery for the next day.
Morning is good for stretching, evening is good for relaxing exercises.
Pumpkin seeds, lentils, chickpeas, nuts, whole grains.
Magnesium is found in green leafy vegetables, nuts, seeds, legumes, and whole grains.
Try to add different colors of vegetables and fruits, nuts, seeds, whole grains and protein products every day. This helps to get a wide range of nutrients.