In this guest post by Perly Rodolfo, she shares tips and ideas for creating an exercise program to keep healthy as we age. It’s simple, not necessarily easy – especially to keep motivated. My pal, Dee Adams, cartoonist creator of Minnie Pauz, started out slowly – just walking every day. She lost weight and gained fitness (and she took some mighty fine photos on her morning walks every day.) And if/when we backslide? No recriminations, just start again.
5 Ideal Workouts for Women Over 50 by Perly Rodolfo
Even if you don’t exercise regularly now, it is important to know that there is still plenty of time for you to initiate your workout program.
And if you are in your 50’s or older, becoming physically active is advantageous for your health. Staying fit as you age is a necessity rather than an option.
Many women suffer from menopausal symptoms such as hot flashes, joint pain, sleeping disorders. But, did you know that a physically inactive lifestyle can increase your risk of heart disease, diabetes and osteoporosis? A sedentary lifestyle can also cause emotional problems, even a midlife crisis.
Experts suggest that middle aged women who exercise more have a biological age of 35. This is the reason why you often see celebrities and athletes who are over 50 to be more energetic, fit and healthy.
To reduce your risk of disease and have a healthy life beyond the age of 50, you will want to embark upon a complete fitness program that is ideal to your age.
Without further ado, here are 5 ideal workouts for women over 50:
Aerobic exercises are perfect for women over 50 as most of the moves are not stressful, less intense and are common workouts at home. This type of exercise focuses on your large muscles benefiting your cardiovascular health as well as keeping your weight in check.
Some of the best aerobic exercises that you can do are walking, swimming, dancing, jogging, cardio machines as well as many others. If you prefer a more advanced exercise, you can try hiking, Zumba dance classes, boxing or other anaerobic exercises (aerobic exercises that are performed at a level of intensity).
Stretching exercises focus on your flexibility to help maintain a healthy range of motion in your joints. Doing stretches before and after your regular workout helps reduce the risk of injuries and muscle soreness. Some of the best stretching exercises for women over 50 are yoga and pilates. These forms of exercise help improve core body strength, increase stability and elevate mental power.
Lifting weights may seem too difficult and dangerous to middle aged women due to the risk of various possible injuries associated with incorrect strength training exercises. But lifting light hand weights can significantly improve your strength and posture, maintains bone strength and reduces your risk of lower back injury.
Above all, lifting weights that give tension on your arms results in a more toned and fit body. This means that lifting weights can burn more fat and in a much faster rate than any other regular exercise. You can start with hand weights that you can comfortably lift for eight repetitions initially. Increases reps until you can do 12 for each routine.
Core and Balance Exercises
Maintaining a strong core and a stable balance will help protect your spine and hips. For these exercises, you need core equipment such as stability balls and half-round balls. You can use this equipment to help improve your abs, glutes and hips.
Abdominal exercises such as crunches and planks require some perseverance and patience especially if you are a beginner. Doing both balance and core workouts will give you optimal results out of your overall workout program.
Respiration and Relaxation
Women over 50 are not the same as young adult women in their 30’s. Your lung capacity begins to decrease during the aging process.
This results in weakening of your bronchioles and alveoli air sacs, lungs, diaphragm and intercostal muscles.
So how can you improve and maintain a healthy respiratory system? Aerobic exercises and the other exercises mentioned above can certainly help. But breathing exercises are the best. Tai chi is one of the most perfect breathing exercise programs for women over 50.
Tai chi basically helps improve overall well-being – mental, physical and emotional state. Plus, this breathing technique is simple and easy with no extra equipment required.
Remember that every bit of movement counts. Doing household chores or just walking your dog can be helpful to your workout program. Take vitamin D to help support your bone and joint health. Above all, follow a healthy and sensible dietary regimen that will support your workout.
Remember, age is just a number and you can prevent many of the signs of aging by just performing simple exercises at home.
Perly Rodolfo is a health and fitness enthusiast, businesswoman and a mother of two. She spends most of her time with her family and blogging about dietary supplements, healthy lifestyles and online businesses. Learn more about Perly through her website at https://www.phen-alternatives.com/
This is really helpful information. I am 53 going on 54 in a weeks time. Getting back into exercising. Not easy, but I am determined to do some activity each day.
Here, here! I’ve increased my activity level the past several years through hiking, Zumba and hip hop classes and golf lessons. The greatest benefit –in addition to what the writer mentions — is the improvement in self-esteem, even empowerment brought on by trying something new and not only enjoying it, but doing well with it!