Can you get back into shape at 50 years old?

No matter whether you've been sedentary for three years or 30, you're never too old to get back in shape. It may not be as easy as it was when you were 20, but the rewards are just as great - if not more so - in your later years.

Getting in shape at 50 requires both cardiovascular and strength training exercise and a healthy diet. It's always a good idea to check in with your GP about resuming a workout program before you begin but rest assured, getting fit after 50 is absolutely possible. I am living proof. The key is to make a plan and stick to it.

Lose extra weight

The first goal of a fitness program is to shed excess fat. Having overweight or obesity in middle age increases your risk of cardiovascular disease, diabetes, stroke, high blood pressure, certain types of cancer, kidney disease and osteoarthritis. It can even increase your brain age by a decade.

Lots of factors contribute to weight gain. Some of them, like the natural slowing of metabolism that occurs with age, are beyond your control, but the most common cause of weight gain is simply eating too much and not exercising enough. To begin to lose fat, you have to turn those tables around so the calories you burn each day are greater than the ones you consume.

You might also want to try intermittent fasting. There are several different methods but they all involve splitting the day or week into periods of eating and fasting. During the fasting periods, you eat either very little or nothing at all. Intermittent fasting doesn’t specify which foods should be eaten but rather when they should be eaten.

​Revamp your diet

Your diet plays the starring role in how easily you put on or take off weight. You can increase your activity level, but if you're still getting too many calories or eating unhealthy foods, you won't lose weight. So before you lace up your trainers, take a look in your fridge

It’s not about having willpower or limiting certain type of foods - like carbs - it's about the overall quality of your diet. Low-fat or low-carb diets miss the point and, in the long run, don't work any better than simply eating a diet including fresh, high-quality foods.

If you've been eating a lot of processed foods that are low in protein and fibre and high in fat and sugar, just making the change to fresh foods can make getting fit after 50 so much easier. While reducing your overall calorie intake below your calorie expenditure is the goal, the first step is simply to make sure your diet is high in lean protein and dietary fibre. These two nutrients will make you feel fuller for longer so try to set a goal to get at least 35 grams of fibre from vegetables, fruit and whole grains and 0.8 grams of protein per kilogram of body weight from lean meat, fish, beans, eggs and tofu each day. And don’t forget to drink more water. Try for at least 8 large glasses each day.

Including more healthy foods in your diet will also naturally crowd out the less healthy indulgences that cause weight gain. These include sweets and sugary beverages, fried and processed foods and refined grains in white bread, pasta and rice. Limit these foods as much as possible. Cut them out completely if you can.

Getting more active

Regular physical activity is crucial for getting fit after 50. Exercise helps you burn calories and fat and helps you build lean muscle mass. Adults who exercise regularly reduce their risk of chronic diseases, improve their sleep and emotional well-being and boost their cognitive function.

When you're physically active, performing everyday tasks becomes easier and you have more energy to achieve your fitness goals. And when people were more physically active, they naturally make healthier food choices and are better able to regulate their food intake.

The NHS recommends that all adults get at least 150 minutes of moderate-intensity cardiovascular exercise each week. Moderate-intensity activities include brisk walking, recreational swimming, biking at a pace of less than 10 miles per hour on level terrain or playing tennis.

If you choose, you can do more intense cardio exercise but for half the time and get the same benefits. Intense activities include jogging or running, swimming laps, bicycling faster than 10 miles per hour, jumping rope and hiking uphill.

To get even greater benefits, gradually increase your cardio activity to at least 300 minutes of moderate-intensity activity or 150 minutes of vigorous activity each week. Continuing to increase the amount and intensity of your exercise will help you burn more fat and become fitter more quickly.

Regain muscle mass

Muscle loss is a natural part of aging and people lose 3 to 5 percent of their muscle mass each decade after age 30. That's why continuing to strength train throughout your life is so important.

Gaining lean muscle mass will also help you control your weight. Muscle mass is metabolically active, meaning your body has to burn calories for energy to build new muscle mass and maintain existing muscle mass. Muscle accounts for as much as 20 percent of an adult's total daily energy expenditure. Having more lean muscle mass is especially helpful to combat the age-related slowing of metabolism.

The NHS recommends that adults strength train all the major muscle groups twice a week. Whether you do body-weight exercises at home (such as sit ups or press ups) or go into the gym to lift weights, do at least one exercise each for your arms, shoulders, back, chest, core, thighs and calves.

Do enough reps or lift enough weight that you fatigue the muscles. Two sets of 12 - 15 reps is ideal, with a 60 second gap between each set. Start out slowly and gradually build the intensity as you get stronger.