Getting and staying fit over 50 may not be as easy as it used to be but don’t let that hold you back! Although it is common to feel you want to loosen up on your diet and slow down as you reach middle age, research shows that taking things too easy can have a negative effect on your health.
Developing good habits and behaviours is essential for maintaining a healthy lifestyle. Take the time to put a good fitness plan in place and you will reap the physical and mental rewards that are on offer.
We asked the experts what they advised for getting fit over 50 and they gave us over 50 tips to inspire you!
Meet the Experts
Getting Fit Over 50 Tips
Michael’s Get Fit Over 50 Tips:
Tip #1.Monitor Sugar Intake
One of the best ways to help change body composition, is to monitor your daily added sugar. Put yourself on a daily sugar budget for a few weeks.
Women should consume no more than 150 calories a day (25 grams) of added sugar. Men should consume no more than 150 calories a day (38 grams) of added sugar.
Remember, there are natural sugars (milk, fruit, etc) and added sugars (cookies, candies, cakes, processed foods etc). We’re talking everything out of a package, box, can, or bag.
Tip #2. Introduce Weekly Strength Training & HIIT Sessions
If you’re really interested in losing weight, and keeping it off, then make sure you focus on weekly strength training and HIIT (high intensity interval training) sessions.
The key is doing both but remember your new body will be made in the kitchen!
Tip #3. Make Sure Your Diet Contains Enough Protein
An area where most people drop the ball is on the nutritional side of things, especially when it comes to daily protein intake. There is no way you’re going to pack on muscle mass if your body is kept in a catabolic (“breakdown”) state, you need to be in an anabolic (“building”) state more often than not.
To make this happen get plenty of sleep, limit stress, have a surplus of good calories and start consuming 1-1.5 grams of protein/kilogram of body weight as a start. Focus on that for 30 days and see how your body responds, you may need to increase that number to 1 gram/protein/pound of body weight especially if you’re an athlete.
Louben’s Get Fit Over 50 Tips:
Tip #4. Lift Some Weights
After the age of 30, physically inactive people will begin to lose muscle mass by 3-5% every decade. Those who are physically active will still lose some muscle but not at the rate of those who are inactive.
Take charge and begin lifting weights; it could be 2-pound dumbbells or 5-pound dumbbells – whatever works for you. However, you don’t want to overdo it. The weights should be challenging but should not be so heavy that you could potentially harm yourself by pulling a muscle.
So do high repetitions and lower weight. It’s a great way to also fight osteoporosis.
Tip #5. Get Moving
As we age, we tend to get comfortable – almost too comfortable. Instead of sitting in front of the T.V. for a couple hours, try to get moving – your body will thank you in the long run [no pun intended].
Going for a walk just 30 minutes each day helps lower your risk for chronic disease and also improves your mood. Even when you might feel achy and not so great, move. A nice walk will help you loosen up.
Tip #6. Stretch Daily
When you get older, your muscles lose a good bit of flexibility and elasticity – especially if you are inactive. To deter the natural stiffness that settles in over time and to void off injury, incorporate a daily stretching routine.
Hold each stretch for approximately 20-30 seconds and repeat the stretches at least twice. hep2go.com has a lot of great stretches that you can find beneficial.
MATT LOVETT & ROSS GRAY
Matt & Ross’ Get Fit Over 50 Tips:
Tip #7. Get Stronger
Besides walking every day, which you’ve likely heard before (because it’s really beneficial!!), your best bet (based on science) is strength training 1-2+ times a week.
Before your mind jumps to Olympic Weightlifting or Arnie pumping iron, what we mean is simply using exercises that you’re ready for, that challenge your muscles and joints with resistance.
Start at whatever level suits you is the best advice we can give, even simple bodyweight exercises will have a massive impact.
Tip #8. Stay Mobile
People often associate getting older with getting less mobile, struggling to get up off the floor and ending up needing a walking stick or scooter to get around.
We say screw that!
Although there is a natural decline in mobility as we age, that is not nearly as big a cause as the day to day nature of modern life. The average person spends a huge amount of time sat down and this coupled with overlooking working on mobility for ‘cooler’, more intense or vanity driven exercise is a recipe for restricted joints potentially causing lots of aches and pains.
Being mobile allows you to move your body freely without stress.
Tip #9. Have Fun
One of the most consistent traits we’ve seen in healthy, lively, older adults is that they are still getting involved in some sort of physical activity they love.
Things such as walking, tennis, golf and even martial arts are all things some of the 50 plus adults we know who feel great do on a regular basis.
Chris’ Get Fit Over 50 Tips:
Tip #10. Eat Less
Most of the Western world tends to eat too much – and a considerable benefit would be obtained by many by simply reducing the amount eaten, alongside an increased movement level. That really will do it.
Here are some further guidelines:
- Within this ‘eating less’ approach, add in a view to ‘eat better’. Cut the total amount overall, but within that, keep the protein and fibre up, and the sugars and saturated fats down
- Try to plan your days eating every day. Think of what you are going to eat, and approximately when, over the remainder of the day
- If you decide to eat something that you know you shouldn’t, make it worth it – Quality Not Quantity, is the guideline here
Tip #11. Exercise More
The body is happy to accept exercise in any form – going to the gym and formal training sessions isn’t the only form of exercise that counts.
Your body actually wants to move, to exercise, it’s only your brain that’s advising you differently.
- Try to get some cardio in your life as a regular session – that’s a brisk walk, jog, bike ride, cross-trainer, something that gets your heart rate up for around 20-40 minutes
- Progress incrementally, but do progress. If you can do 8 good repetitions on one exercise for example, then try 10 next time
- Find exercise activities in your daily life – walk up stairs rather than taking the lift, maybe walk rather than drive for a short journey
Tip #12. Extend Nights
The body’s primary fat burning period is overnight, specifically the period between a few hours after eating the last meal up until when calories are consumed again.
This period is gold dust to the keen fat-burner so make use of it by:
- Creating a 12 hour gap between consuming calories
- Getting some light/moderate calorie-burning exercise in for some part of the 11th hour of those 12
- Having some coffee before that morning exercise
Dai’s Get Fit Over 50 Tips:
When it comes to coaching clients over 50, I always remind them of Mark Twain’s quote, “Age is an issue of mind over matter. IF you don’t mind, it doesn’t matter.”
As our bodies age, we have a whole host of issues to contend with. Achy joints, reduced bone density, muscle wastage, you name it. But this doesn’t mean you should give up and let nature continue to take its course.
There are plenty of things that older adults can do to stay active while continuing to take care of their health and fitness as they advance into later life.
Here are 3 tips for older adults starting a fitness program:
Tip #13. Remember It’s All About the Quality of Life & Not Just Quantity of Life
By putting a fitness plan in play you are improving your ability to live life on your terms, optimizing your chances of leading a healthier, happier life built on a foundation of health first.
Tip #14. Incorporate Resistance Training At Least 3 Days Per Week
Move your body with purpose – this is great for your joints, bone density, and overall ability to remain strong and retain muscle mass as you age.
Tip #15. Don’t Be Afraid to Ask for Help & Find a TRIBE to Join
It’s ok if you don’t know what to do, but don’t let that prevent you from finding a way to maintain your physical, spiritual and mental health.
If you can join a free community like www.joinWLFM.com you can workout on your own, but never be alone.
That’s that! See you in the tribe! Hoorah!
DR. JILL TIEMAN
Clinical Nutritionist & Chiropractor>
Featured on her local television show, Long Island Naturally
Author of several grain free, Paleo cookbooks & an online grain free cooking class.
Jill’s Get Fit Over 50 Tips:
When I reached the age of 50 I had to take a pause and evaluate where I was at in terms of health and fitness. I am happy to say that I passed my own test, because I had a good level of fitness due to a consistent exercise routine. I was also in good health because of excellent dietary habits and deep nutrition.
Now, 10 years later, when I compare myself to my peers, again, I have to say that there are not many that can keep up with us (my husband is in great shape too). We bike, hike, walk, spin, lift weights, kayak, swim and do various cardio at the gym.
I have a higher level of fitness now than when I was in my 20’s. Here’s my top 3 tips for great fitness for the over 50 crowd!
Tip #16. Be Consistent
Do something every day. I roll out of bed, wash up, put on gym clothes and head to the gym. In the warm weather I may simply ride my bike outside for 30 – 60 minutes.
Vary your workouts so all your muscles are utilized. Hire a trainer for a few sessions to teach you how to properly use equipment.
Tip #17. Become Your Own Health Advocate in Order to Prevent Chronic Illness
Find out about good nutrition on your own, because your doctor is there only for symptom control when you get sick. Good nutrition is the basis for health. Eating real food is the pathway to health.
Ditch all the boxes, cans and bags of foods with labels with chemicals and bad oils. Join a buyer’s club and buy directly from a biodynamic farmer for the highest quality, grassfed meat and dairy. Find out more about real food at Realfoodforager.com.
Tip #18. Become Someone Who Is Active But Make Sure You Are Getting Enough Water Each Day & Enough Rest
If you are working out and sweating (a good way to detoxify) you need to replenish with clean, filtered water.
You also need to get good quality sleep. If you are not sleeping well, you need to take steps to improve this as this is when the brain and the body repair itself.
James’ Get Fit Over 50 Tips:
Tip #19. Stay Active
Keep your body moving and strong with anything that makes you feel good, be it walking, swimming, cycling or a structured Personal Training program. Maintaining joint mobility and strength keeps you stronger and healthier for longer.
As the saying goes, if you don’t use it, you’ll lose it!
Tip #20. Sleep
Just as important as my first tip, because making sure you get enough rest not only keeps your body healthy, but your mind too. Aim for 7-8hrs a night, and nothing wrong with a few naps in there too!
Tip #21. Eat A Balanced Diet
Select foods that work with YOUR lifestyle but also compliment it.
Choosing foods that provide you with beneficial amounts of nutrients, fibre, protein, fats and carbs, will give you the best foundation to promote a healthy mind and body.
DR. CHARLIE SELTZER
Diplomat of the American Board of Obesity Medicine
Certified Clinical Exercise Specialist by the American College of Sports Medicine
Founder of Charlie Seltzer M.D. Weight Loss, Lifestyle & Fitness Solutions
Charlie’s Get Fit Over 50 Tips:
Tip #22. Do Not Be Afraid to Lift “Heavy” Weights
There is a direct correlation between strength and longevity, even after other variables are accounted for. So after you get clearance from your physician,find a knowledgeable trainer and learn how to perform squats, bench press, deadlift, overhead shoulder press and rows, then incorporate them into a progressive resistance program.
If you have medical constraints, I would recommend finding a Clinical Exercise Physiologist (i.e. certified by the ACSM) to tailor a program for you.
Tip #23. Get Enough Protein
As you get older, the chances of losing muscle (sarcopenia) increase. This can be halted or reversed by training with weights and eating enough protein. (But first check with your doctor to make sure your kidneys and liver are healthy).
Tip #24. Don’t Be Afraid of Supplements
While traditionally used for bodybuilding purposes, supplements like Branch Chain Amino Acids, whey protein and creatine can be extremely effective in helping you get fit.
Again, check with your doctor to make sure your kidneys and liver are healthy and that it is safe for you to take them.
Beth’s Get Fit Over 50 Tips:
Tip #25. Shorter Training Sessions
Less is more – While we might think more is more when it comes to hitting the gym, keeping workouts short is one of the best ways to control cortisol.
Cortisol is released by the body in response to stress, and strength training sessions shorter than 45 – 60 minutes have been demonstrated to minimize this.
Similarly, cortisol is best controlled by cardio sessions shorter than 30 – 45 minutes. Going to the gym should be part of your day – not the whole day. But try and go 5 times a week.
Tip #26. Eat Carbs When It Counts
As you age – recognize the inverse relationship between glycogen and cortisol. As glycogen levels go down, cortisol goes up. When your body runs out of glycogen – which it uses for energy – the increase in cortisol triggers a breakdown of protein (stored as muscle) to be converted to fuel.
It’s not a good thing for people trying to build muscle, but it can be avoided by eating first thing in the morning and consuming carbs immediately after a workout.
Tip #27. Manage Stress & Get Enough Sleep
Since cortisol is released in response to stress, managing your stress levels outside of the gym will be helpful. This may mean setting aside time for meditation, bubble baths or even a massage.
Cortisol levels are lowest (and growth hormone levels are highest) in the deepest phase of sleep. Get your required 7 – 8 hours.
Certified Personal Trainer
BSc (Hons) Sport & Exercise Science
Founder of the Social Butterfly Program featured in MailOnline, SundayTimesStyle, TheTelegraph and Coach magazine top 5 online trainers.
Adrian’s Get Fit Over 50 Tips:
Tip #28. Lifestyle – Eat Well, Sleep Well, Stay Active
Eat well by keeping it colorful.
The greater the colours of the spectrum you eat, the richer the vitamins and minerals you ingest. Aim for whole foods –foods that haven’t been processed to give you adequate fibre and nutrients.
Eat fruit and vegetables in season if you can – and include raw vegetables so you get vital enzymes and vitamins that may otherwise be destroyed through cooking. Fermented foods like sauerkraut; Korean kimchi and kefir are enzyme rich and also have the added benefits of boosting your probiotic intake – essential for gut health.
Nuts and seeds are a great way to boost key minerals and essential fats, but try to soak them in water over night to reduce phytic acid, a zinc, iron, and calcium antagonist, which may promote mineral deficiencies. Having variety on your plate keeps you not only healthy, but makes healthy eating enjoyable. Broaden your palate and try new foods – keep it fresh!
Aim for eight hours of sleep. Bear in mind it’s not always how long you sleep that’s important, it’s about the quality of sleep. Avoid caffeine after 4pm, as it can take 4 hours for half of it to wear off. Exercise in the morning or afternoon, if you find late exercise affects your sleep.
Keep electrics such as smart phones, TVs, iPads etc out of your bedroom, and avoid using them an hour before bedtime as these devices may emit “blue light” which is known to delay the release of melatonin, and thus makes it difficult to go to sleep.
Keep active daily
This will help peak your energy levels, while also keeping your body supple and stiff free. Add a brief walk into your day and wherever possible leave the car behind and walk. Or if you take public transport, get off a stop or two earlier and walk the rest to your destination. Small, added changes can make a huge difference over time.
Tip #29. Psychological – Set Goals, Be Part of Something
The psychological effect of putting in place a set goal can help focus your need to get motivated and stick to a routine. A great way to stay on track is to join a community of individuals who have similar aims as you. This promotes the social enjoyment of the activity and gives you encouragement to stay active and healthy.
Why not join a community park run (5k), or something with less impact such as reformer Pilates classes? Remember to start light and gradually progress. Try challenging yourself with a goal to increase your distance, or time, as you progress.
Tip #30. Mindful Movement – Brain to Body
Balance and coordination of the body is vital for staying injury free. It is more productive to train the whole body and focus on functional fitness. This helps to achieve stability and strength to your core, and outer extremities (legs and arms). I personally find the Pilates reformer hits this perfectly to help balance muscles and promote flexibility.
I encourage all my clients to try stepping out of their comfort zone and delve into new things. This is the best way to discover new talents and can help set up a whole new fitness lifestyle.
Samantha’s Get Fit Over 50 Tips:
Tip #31. Commit to Being Active
Even for just 30 minutes a day, three – four days a week for one month. Pick days and times that work for you and your schedule and stick with it, no matter what. Mark those workouts in your calendar. Make sure everyone important in your life knows that those times are for your workouts just as you would with any meeting or important life event.
And yes, your health and fitness ARE important especially as we age (see tip #3 for why.) Even if you only have the energy or desire to walk on a treadmill or around your neighbourhood during those 30 minutes or do a half hour of stretching at home, it doesn’t matter.
Whatever it is, just promise yourself that you are committed to exercising for those 30 minutes, three – four times that week NO MATTER WHAT.
Tip #32. Progress Your Goals
Once you’ve slayed that 30 minute commitment for one solid month, make a new month-long goal to increase the intensity of your weekly workouts (and the time if you can spare it) by 10%. That means you’re going to power walk wearing ankle weights for 30 minutes instead of a leisurely stroll. Or you’ll do a half hour-long yoga DVD at home instead of floor stretches or a light weights session at the gym.
The key to progressing is CONSISTENCY. Once you master the commitment to consistency and making exercise a priority, the hard part is over. Then it’s just a matter of slowly increasing the intensity to always keep it challenging, never boring and avoid hitting a plateau. And on that note, NEVER force yourself to do exercises that you hate. Do what makes you feel like a bad-ass.
For my mom, that means gardening. For my dad, it’s building sheds and chopping wood. Being active doesn’t mean buying a gym membership. Just get up and get moving in whatever “joyful” way you choose.
Tip #33. Do Not Be Afraid to Pick Up Those Dumbbells!
Unfortunately, metabolism DOES slow down over time and as I tell all of my older clients, my coaching package does not include a time machine 🙂 From the age of 30 – 70, we can lose more than 25% of our type 2 muscle fibers. This is called “sarcopenia” (loss of muscle tissue: a natural part of aging) But through resistance training, we can instead build muscle mass, and even reverse sarcopenia– literally slowing down the aging process. Weightlifting also enhances brain function and lowers the death rate in cancer survivors.
I’d also like to mention that it’s important we don’t beat ourselves up for getting older and hating our bodies because they don’t look like the 25 year old version of ourselves anymore. Focusing too much on being lean can pull us into the “I’ll be better when…” syndrome (but there’s never an ending to the “when.”) And when the focus is on weight loss, you’re always focusing on something negative… losing instead of gaining.
Focus on adding instead of subtracting and gaining instead of losing. Like adding healthy foods into your diet rather than taking unhealthy foods away, or gaining strength and health through weight lifting rather than losing pounds.
And of course, adding positive behaviors like those scheduled workouts I talked about in tip #1 instead of subtracting negative behaviors away. It’s the positive behaviors and thoughts that will eventually crowd out the less desirable ones. And trust me, it’s so much more enjoyable to feed yourself healthy, loving foods and HEALTHY thoughts and actions rather than punishing yourself, criticizing yourself or restricting yourself.
Rory’s Get Fit Over 50 Tips:
Tip #34. Balance
The older we get the more we need to be sure we are covering all the bases of our fitness potential.
Any programme of exercise should cover the following areas which describe our overall fitness objectives using words starting with “S”:
Strength, Stamina, Speed, Suppleness, Stability (core strength and lumbar support).
The importance of a balanced programme increases with age, as out joints get stiffer and our range of motion tends to decrease, alongside muscle wastage and bone mineral degradation. Doing elements of all those “S” words in training is critical, i.e. mixing up cardio (stamina) with weights (strength), sometimes fast and light (speed), with some core training and a thorough stretch after every workout.
Five or six workouts a week should be enough to get at least a couple of hours of cardio work at elevated heart rates (e.g. running, spinning/cycling, rowing, hill walking etc). Added to this must be a couple of hours strength work, ideally using free weights in a controlled environment.
One hour of dedicated core training (e.g. Pilates) with a 10-minute stretch daily should be enough to maintain one’s fitness to 50+, 60+ even 80+. Research also shows that it’s never too late to start! Even for someone completely de-conditioned, at whatever age, adopting a BALANCED programme of exercise will have immense benefit.
Tip #35. Recovery
As we age, our ability to absorb punishing workouts becomes less. In our younger years we could do a hard workout every day of the week and go out for a killer long ride on Sundays. After 50 it becomes harder and takes longer to fully recuperate from workouts. As such, extra emphasis needs to be placed on the recovery period. Ideally after 50 we would choose not to do two consecutive days of hard/similar exercise.
So for example one could plan the week more scientifically and alternate cardio days with strength, or allowing the legs to rest after a long bike ride by doing just upper body work and core work on the following day. And see below on the importance of Nutrition in assisting the recovery process – the two really go hand in hand.
Tip #36. Nutrition
For any fitness endeavor, proper nutrition needs to be central to the plan. This becomes ever more so after 50 as our metabolism slows and we tend to start piling on the pounds. No longer can we afford to eat whatever we like, as we perhaps did in our 20s and 30s when no matter how much we ate the weight never seemed to increase.
After 50 it’s very common to gain a stone or two, even as our muscle tone tends to disappear. Moreover, referring to RECOVERY above, proper nutrition is essential in the recovery process. As such, whilst designing bespoke nutrition plans for our customers over 50, we build in an overall reduction in calories in parallel to an increase in the targeting of nutritional components: specifically after 50 we aim to reduce our carbohydrate intake and boost our protein consumption within the context of a low-fat, balanced diet. We often recommend protein shakes (particularly after strength workouts) to aid recovery and help rebuild muscle tone.
Obviously after 50 the usual 5+ a day is even more important – we go as far as recommending 8 portions per day of fresh fruit and veg. And we don’t discount the use of supplements when required – though recent science has debunked most supplements as just good for making “expensive wee”, it also showed that Omega 3 and Vitamin D supplements in low doses are extremely effective.
Karin’s Get Fit Over 50 Tips:
Tip #37. Get Medical Clearance
Particularly if you have extra pounds or any musculoskeletal problems, check with a doctor to make sure that there are no underlying problems. Those will likely not stop you from starting an exercise program but they may dictate how you go about it.
Tip #38. A Little Goes A Long Way
A beginning exerciser often does too much too soon, and the result is frequently an injury which may halt the program and derail it entirely. Getting a step counter can help you understand where you currently are. Increasing walking activity by 10 % per week will gradually build endurance and help establish a routine.
Tip #39. Find Something You Enjoy
A good fitness routine should improve strength, balance, flexibility and endurance, and there are many ways to go about it. Fitness clubs are plenty, and it may be worth joining one of them. Look for one that caters to members of all ages.
Hiring a trainer for a few sessions may also be a good investment. He or she should establish your baseline fitness and make suggestions for a program to suit your needs.
Gus’ Get Fit Over 50 Tips:
Fitness for me is not a hobby is a way of life. Whether you seek to lose weight, improve your appearance or your physical condition, fitness is the best choice you can make for your body, your mind and your life.
For many men, being in good physical shape at age 50 is a great challenge. There is nothing more impressive than someone in good physical condition who is fit over 50. Although it may be difficult, it is possible with a little motivation and hard work.
Tip #40. Take Note of the Ingredients to Achieve the Body You Deserve
Time, Effort, Discipline and Dedication. All of them are not magic words and are inside of you.
Tip #41. It Is Never Too Late If You Really Want to Get Back in Shape
Honestly there is no excuse not to feel and look healthy. I’m reallly convinced that Fitness is a true Fountain of Youth.
Tip #42. Remember That to Reach Your Goal You Must First Climb Step By Step
Set your goal and commit to making an effort.
Train with passion and persistence, enjoy, and reach your goals!
Paul’s Get Fit Over 50 Tips:
As we age we begin to realise that things ain’t what they used to be! We feel that little bit slower, a little stiffer and perhaps our cognitive function isn’t quiet as fast as it once was.
We also begin to realise that life is short and goes by very quickly so it becomes important to keep ourselves as fit and healthy as possible.
But where do we even start? Do we do more exercise, change our diet, take up Pilates, read more books, take more holidays or learn a new skill?
All good questions and all have their value but here is where I would start for getting fit over 50:
Tip #43. Get a Full Updated Blood Test
This should cover all your blood markers including hormones. Knowing this will allow you to understand what’s going on under the hood, so to speak, and if there is something that needs addressing then now is the time, do not leave it any longer.
As we get older we can look to optimise our hormone levels, who doesn’t want a bit more testosterone or youthful growth hormone. If your levels are below par there are lots of options to give them a boost including HRT for the ladies and TRT for the dudes!
Tip #44. Move
Too simple? OK let me expand. Keeping our bodies moving is the best way for us to ensure we keep the all important muscle tone and suppleness needed to carry out those everyday tasks. Heard of ‘weight baring exercise’? Well that can take the form of anything from walking to weight training.
Find something that you really enjoy doing and do it regularly and it doesn’t have to be just one thing, no reason you can’t do a variety of activities and enjoy them all, it all helps!
Tip #45. Make Sure Your Gut Is Health Optimised
Having a great digestion will allow your body to absorb all the nutrients you eat. Without it, you can eat the best diet in the World but if you are not absorbing it properly then you will end up with deficiencies which will lead to other health problems down the road, oh and while we are talking of diet, cut out the sugar, or at least cut it down as much as possible.
Sugar is one of the man causes of obesity, non-alcoholic fatty liver disease, diabetes and even cancer so cut it out and you’ll actually feel more energy and probably lose some weight along the way!
Kris’ Get Fit Over 50 Tips:
Tip #46. Choose A Form of Exercise That You Enjoy
Then you are much more likely to stick to it.
Tip #47. Don’t Ignore Your Diet
It’s almost impossible to outrun a bad diet.
Tip #48. Focus on Forming Long-Term Habits That Stick
Habits put willpower on autopilot.
Juma’s Get Fit Over 50 Tips:
Tip #49. Resistance Training
Exercise at least 3 times a week with a focus on resistance training and training that you enjoy
Tip #50. Consume Sufficient Protein
Focus on consuming sufficient amount of proteins (1,8-2,2 g/kg per day) and spread this throughout the day with the aim of consuming 3-6 meals with 20-40 g protein in each meal.
As you age, you should aim at the higher end of protein per meal as ageing causes anabolic resistance which means that higher amounts of protein are needed to maximise protein synthesis.
Tip #51. Stay Active.
Go for a brisk walk or engage in other cardiovascular activities. If you work at a desk job, try working standing instead of sitting.
A fitness tracker might be a useful tool to monitor how active you are during the day. A good target to aim for is 10,000 steps a day.