Sport at any age is of particular importance. Associated with a quality diet, physical exercise provides innumerable benefits. After fifty years, it determines the quality of your life both metabolically and psychically.
Véronique Liesse, dietician-nutritionist, lecturer and author of numerous books, reviews good practices to live better, longer and in better shape. To your sneakers!
L’Éventail – What are the benefits of a sporting activity after fifty? What sports do you recommend for older people to keep fit without risk of injury?
Veronique Liesse – Sport has been the subject of many studies for each age group. Fighting a sedentary lifestyle is a great challenge because it has harmful effects in the short, medium and long term. Sport increases life expectancy by reducing the risk of developing cardiovascular diseases but also cancers, diabetes, etc. It allows a better modulation of blood glucose by increasing the sensitivity of cells to insulin, which becomes more effective. Blood sugar drops, less fat is stored, and this allows you to maintain a healthy weight. Sport also has the great advantage of having recognized anti-inflammatory effects if practiced regularly, with moderate intensity. It stimulates the mind and immunity, helps to strengthen muscle mass and bone mass. It helps to sleep better if it is not practiced too intensely or in the late afternoon. So he prefers the morning. Also highlight its anti-stress and antidepressant action.
After 50, it is best to combine cardiosuch as Nordic walking, cycling, swimming, with muscle strengthening and stretching. It is important to maintain regularity and a sense of moderate exertion. It is necessary to be a little out of breath, without being out of breath either. From the age of sixty-five, stability exercises are added to avoid the risk of falling.
– The practice of a sports activity is usually guided by the desire to lose weight. Does sport make you lose weight? Can we rely on less healthy foods to eliminate the calories ingested during the sessions and keep fit, or even lose weight?
– The answer is both, yes and no. After weight loss, the body has an unfortunate tendency to want to gain back the previous kilos. Sport will then be your best ally to stabilize results.. A sedentary person who starts walking every day for at least thirty minutes will lose some weight at first, that’s for sure. But the body adapts very quickly and will get used to this new effort. Therefore, weight loss stops quite quickly, especially if the diet is not balanced. Sport by itself does not lose weight, especially if it is practiced irregularly, to absorb the excesses of the previous day, for example. Going for a two-hour walk and throwing yourself a chorizo, raclette and red wine to compensate for the calories lost during exercise has no impact. An hour of cycling will only burn 280 calories. If you eat a banana, 30 grams of nuts and a chocolate milk, you consume more than 550 calories. The calculation is done quickly. It is essential to combine a daily sports activity with a balanced and quality diet to have excellent results over time.It is the key to success.
Menopause is accompanied by a decrease in estrogen and therefore its anti-inflammatory effects. A fair and adequate supplementation of vitamin D will be well indicated to limit the inflammatory effects of this lack of estrogen. In addition to this aspect, it is packed with advantages, especially in terms of immunity and bone reinforcement. Magnesium will be recommended in case of cramps. This will be seen on a case by case basis. The trio of sport, diet and proper supplementation will allow you to enjoy life to the fullest with confidence.
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