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SURFING IN YOUR 50's: Five Helpful Strength and Conditioning Tips

Staying in surf shape after the age of 50 requires a combination of physical activity, nutrition, and lifestyle choices. Here are five health tips for people over 50 who want to still get out into the water for a surf! Age is a state of mind :)

  1. Maintain Regular Exercise Engage in a well-rounded exercise routine that includes cardio, strength training, flexibility, and balance exercises. Aim for at least 2-3 hours of moderate-intensity aerobic activity OR an hour and a half of vigorous-intensity aerobic activity per week. Just walking your dog every day, with an intermittent sprint sprinkled-in is enough. But also try to incorporate activities that mimic the demands of surfing, such as swimming and skateboarding. WARNING: Don't combine walking the dog and skateboarding, it's too dangerous, take my word for it! hahaha.

  2. Prioritize Strength Training As you age, maintaining muscle mass and bone density becomes crucial. Incorporate strength training exercises at least two days a week. Focus on major muscle groups and use resistance exercises like weight lifting, resistance bands, or bodyweight exercises. You don't need fancy gym equipment. But if you want a row machine or something, be sure to check Facebook Marketplace for secondhand prices, people sell exercise items for cheap all the time. Got some extra cash? Consult a weight-training professional or physical therapist to create a strength training program tailored to your needs and abilities.

  3. Pay Attention to Nutrition Try to consume a balanced diet rich in fruits, vegetables, lean proteins, whole grains, and healthy fats. I know that takes self discipline, and I'm totally guilty of breaking down and housing 5 crunchy tacos and a large soda from the Bell. But try to limit those fast-food indulgences, if not completely cut them from your diet. While adequate protein intake is essential for muscle repair and maintenance, try to get it from leaner sources if possible. Include lean meats, fish, beans, and nuts. Stay hydrated, all day everyday, especially during outdoor activities. Water is crucial for overall health and athletic performance. I'm also obsessed with the Kirkland Brand Coconut Water

  4. Manage Joint Health Protect your joints by maintaining a healthy weight, which can reduce the strain on joints like knees and hips. Practice proper warm-up and cool-down routines before and after exercise to prevent injuries. Consider food-based dietary supplements like Turmeric and Ginger, they can help with inflammation. Also, seeing a Chiropractor and Massage therapist regularly can pay huge long-term dividends. These professionals are trained to find the root causes for pain, inflammation, and restore balance within your muscular-skeletal system. Check your insurance, you may find you're covered for a visit here and there.

  5. Listen to Your Body and Rest Pay attention to any signs of pain, discomfort, or overexertion during and after physical activity. You know your own body, so be honest with yourself. Rest and recover as needed. Don't push it or you will pay the price. You do not heal quickly when you're older. It just takes time. Ensure you get adequate sleep, as it plays a critical role in overall recovery and athletic performance. I mostly keep Tom Brady hours in bed by 8:30pm, up by 4:30am. Also, incorporating relaxation techniques like yoga, meditation, or deep breathing to manage stress and promote overall well-being goes really far. I find a little calmness and reflection during down times can really increase the level of stoke that I bounce back with. So when you're in recovery mode, don't sit around being all mopey. Be positive, proactive, and help yourself heal by getting the proper amount of REST! I know this one is difficult for the more hardcore folks... I get it, I injured my rotator cuff in Costa Rica back in April. But because I don't give myself enough rest time between surfs, I continue to aggravate it.

Remember to consult with your doctor before starting any new exercise or health program, especially if you have underlying health conditions or concerns. They can provide personalized guidance and ensure your fitness plan aligns with your specific needs and goals. If you live on the Space Coast, check out Dr. Rodriguez at Chiropractic Envy Health & Wellness or support local surf legend the ShredDoctor at Central Florida Health Clinic. Paying attention to your health can keep you in the water and catching waves for years to come. Hope you're surfing where you are!


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