Exercising is beneficial at all ages, as long as it’s done properly to avoid injuries. Frequent exercise for women over 50 will certainly reduce quite a few of the menopause symptoms, like hot flashes, joint soreness, anxiety, depression, and insomnia. It’s also known that workout decreases the risk of heart disease risk, osteoporosis and diabetes, and it facilitates weight control.
Many difficulties of aging are linked to an inactive lifestyle, Bryant tells WebMD. And while your chronological age may be 55, your biological age can be 35 — if you follow a consistent exercise program.
A complete fitness program must include aerobic exercise, muscle strength conditioning, and stretching for flexibility, Bryant advises.
- Aerobic exercise: Walking, jogging, and dance-exercise are good forms of aerobic exercise. They work the large muscles in your body, which benefits your cardiovascular system — and your weight. Work up to getting 20 or more minutes per session, three or four days a week. Exercise at a pace that lets you carry on a conversation — what’s known as the “talk test.”
- Strength training: Lifting hand weights improves your strength and posture, reduces the risk of lower back injury, and also helps you tone. Start with a hand weight that you can comfortably handle for 8 repetitions. Gradually add more until you can complete 12 reps.
- Stretching: Stretching exercises help maintain flexibility and range of motion in joints. They also reduce the risk of injury and muscle soreness. Yoga and Pilates are good forms of stretching exercise; they build core body strength and increase stability.
One of the main obstacle for women over 50 is the lack of motivation. So, you must seek reasons to motivate you to exercise regularly.
A few more fitness tips and “moving” ideas:
- Adopt a dog and take it for walks every day.
- Take the stairs instead of the elevator. At home, don’t shout up the stairs — go on up!
- Get up and talk with co-workers, rather than sending emails. Have a meeting with one or two workmates; go outside and make it a walking meeting.
- Walk briskly whenever you can.
- Find a sport, game, or activity you enjoy. Take tennis lessons, for example.
…more at Exercise Tips for Women Over 50