Life after 50: the power of daily habits

After 50, the body changes — and that’s natural. The response to stress becomes slower, recovery takes longer, and muscles and joints need a gentler approach. But this doesn’t mean that you should limit your activity. On the contrary: light, regular exercises help maintain flexibility, improve coordination, and overall well-being.

5–10 minutes a day is enough to start. This can be a light warm-up, walking in place, slow joint rotations, or sitting exercises. The most important thing is to avoid sudden movements and listen to your body. Your task is not to exhaust yourself, but on the contrary, to help your body stay in shape.

Don’t strive for perfect performance the first time. Movement is a habit that is formed gradually. It is better to do a little, but consistently, than a lot and infrequently. Choose a comfortable time of day, comfortable clothes, and a quiet place — and just start. Your body will thank you for the very attention and gradualness.

✔️ Examples of simple exercises to start with:

• Shoulder rotations - slowly raise your shoulders up, rotate them back and down. 10 times forward, 10 - back.

• Sitting torso rotations - sit on a chair, hands on your waist, turn left and right, without straining your back.

• Sitting leg raises - sitting on a chair, lift straight legs one at a time. 10 times each.

• Foot circles - sitting, lift one leg and describe circles with your foot in different directions.

• Kegels for men - imagine that you are stopping the flow of urine, tighten the internal pelvic muscles for 3 seconds, then relax. Repeat 5-10 times.

• Breathing exercise — slowly inhale through your nose for a count of 4, hold your breath for a count of 2, exhale through your mouth for a count of 6. Repeat 5–7 times to calm down before bed.