In the News

Fitness After 50

by Susan Lahey

Focus on Georgetown Magazine, July 2011

Staying healthy and fit past a half century takes the same effort applied differently. Where most people’s bodies are concerned, turning 50 years old is like a car’s odometer hitting 100,000 miles. If it’s been well maintained up to now, it may run another 100,000 miles. But if it’s been neglected, it will need special treatment. According to the American College of Sports Medicine, a person in his 50s who exercises intensely and regularly can probably keep it up. Intense exercise increases an athlete’s heart rate, causes deep rapid breathing, and triggers sweating. But as people age, they must decide whether loss of bone density, changes in blood pressure, or other issues require a change in exercise habits. And in particular, the ACSM says men 45 and older, and women 55 and older, who don’t exercise regularly should see a doctor before beginning a regimen, especially if body weight or other medical complications are a concern. “It’s easier to maintain good health than it is to lose it and gain it again,” asserts Ki Browning, a fitness expert who teaches senior yoga classes at Sun City and Moksha on the Square in Georgetown. “If you need to lose 20 or 30 pounds, you have unhealthy eating habits. Simple consistent improvements in nutrition and exercise are essential when you’re over 50. Diets are a quick fix and dropped easily. Frequently they don’t work because you go back to the old way of eating as soon as you consider the diet “over.” You want to create a long-term healthy lifestyle not a temporary quick fix.”With more than 20 years of experience working in health and wellness, Ki has studied a variety of biomechanics techniques. She is a Certified Strength Trainer, Registered Yoga Teacher, and a Fitness over Fifty Specialist who studied at the Cooper Institute in Dallas. Ki believes people over 50 should make gradual fitness changes, rather than sudden changes. She often tackles weight gain by telling clients to find an outfit they love, but no longer fit into—and to use that outfit as a gauge. She also recommends eliminating one unhealthy thing out of a diet each month, in order to create a lifestyle change. Concerning exercise for the over- 50 crowd, she says the key is to get moving. As the Mayo Clinic reports, just 30 minutes of brisk walking each day can lower blood pressure and cholesterol, prevent or manage Type 2 diabetes, reduce the risk of osteoporosis and cancer, and help manage weight. Of course, Ki also recommends yoga, which is a gentle but intense exercise that strengthens muscles and prevents the loss of flexibility common to older adults. In fact, one of her priorities is to teach students to improve fitness while being gentle with themselves. “You want to feel comfortable in your body,” Ki says.