Hugh Jackman flaunts chiseled body on Instagram; here’s how men over 50 can achieve it

In a conversation with a fitness expert, indianexpress.com explored the do’s and don’ts of getting fit after 50.

 

View this post on Instagram

 

A post shared by Hugh Jackman (@thehughjackman)

Spoorthi S, a fitness expert at Cult, said that while getting abs after 50 is possible, safety and sustainability are key.

“With age, the body undergoes changes with age, such as a reduction in muscle mass and bone density. After the age of 50, one also has a lower metabolism. All these factors make it harder to achieve results, but it is still doable with proper approach and discipline,” she said.

Rather than focusing soley on aesthetics, Spoorthi suggested enhancing core strength and overall body training to improve balance, posture, and prevent back pain. For those over 50, a fitness routine should include:

Cardio: Low-impact activities like walking, swimming, or cycling support heart health without straining joints.

Strength Training: Bodyweight exercises and resistance work help maintain muscle mass and bone density, preventing age-related decline.

Core and Stability: Exercises like planks and bird dogs improve core strength and balance, reducing fall risks.
Flexibility: Yoga and Pilates enhance mobility and prevent stiffness.

Joint Health: Include mobility exercises and stability work to strengthen joints and support the overall movement.

Spoorthi said that it is necessary to engage in proper warm-up and cool-down routines. (Source: Freepik)

What are some precautions to keep in mind?

Since this age group has a slow metabolism, Spoorthi said that it is necessary to engage in proper warm-up and cool-down routines. While they are necessary for every age group, they are particularly essential for people over 50 to prevent injuries.

“Proper form is also paramount. Anything done otherwise might cause difficulty for one’s body and lead to injuries. The exercises also will be ineffective in that manner,” she said.

According to her, listening to your body while working out is also very necessary. “If you feel dehydrated, drink water. If you feel that you are straining your muscles, stop pushing too hard,” she added. Staying mindful of all these can help you reach your goal safely.