The Most Important Exercise For Women Over 50

By Jane Lamason

Aug 16
The Most Important Exercise For Women Over 50

Exercise for women over 50 can seem a daunting task if you've not done it regularly before.

I imagine the idea that to exercise we need to drag our lumps and bumps down to the local sweat-soaked gym and get amoungst the testosterone and muscle is unappealing to most women over 50.

Most of us understand the benefits of daily exercise, it becomes particularly important as we go into menopause and beyond. I heard it once said that exercise will add years to your life and life to your years. Who wouldn’t want both of those benefits?

As a natural part of ageing, muscles weaken, joints get stiff and bones can become brittle. Regular exercise can build muscle and bone mass, boost cardiovascular health, increase your energy levels and make you feel stronger.

So as to encourage all muscle groups...

and organs to work at different rates and levels it is important to mix it up and exercise in a variety of ways such as swimming, running, walking, biking, dancing, yoga and weight training. The goal is to establish a regular and comfortable routine.

Experiment and find an exercise you enjoy

If you enjoy doing it you are more likely to make it a habit. 

Find a time that fits in easily to your schedule and do it at the same time each day. I get up early. I find it sets me up for the day and it’s out of the way with less chance of me avoiding it.

Tip: give yourself a day off from it. I love this day because I  can lounge at home with a cup of tea. It makes me more inclined to get on with it for the rest of the week. Even on that day though, I still walk and make sure to get in my steps for the day.

Stretching greatly improves...

balance and coordination and helps to keep joints and muscles flexible, but will not build endurance or contribute significantly to cardiovascular health. Stretching can also help to open up the lungs helping us to breathe deeper. This contributes towards natural detoxification of the body. Bodyweight resistance exercises will also help to improve flexibility.

Book a free-30 minute session to find out the secret to lasting weightloss, even if you worry that menopause will make it impossible.

The benefits of strength training after 50 are great,

and include:

  • Builds lean muscle mass: Not Arnie Schwarzenegger style. It means that you a strong person who can do all the same everyday activities you have always done as well as get off the floor if you fall.
  • Builds bone density: Unexpected falls put countless older people in the hospital every year. A child breaks their arm and gets back to playing in 8 weeks. For an older person, a broken bone can be devastating. Strength and balance training have been shown to reduce the incidents of falls.
  • Decreases body fat: Too much body fat isn’t good for you at any age. Maintaining a healthy weight is important and of course, lean muscle helps to burn fat so win-win.
  • Lowers the risk of chronic disease: Not only will strength training help ward off many chronic diseases, but it also helps lessen the symptoms or issues you may have now. 
  • Improves mental health: Strength training has been shown to improve your general confidence and self-sufficiency so can help lessen the incidence of depression.

I heard it once said that exercise will add years to your life and life to your years. Who wouldn’t want both of those benefits? There is no reason why you can’t be fit, firm and fabulous in your 50’s and beyond. The idea that menopause leaves us overweight and frumpy is a myth, nothing more.

The Most Important Exercise For Women Over 50

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