Get-Fit Advice for Women Over 50
Some symptoms of menopause, such as hot flashes and joint pain, can be managed by physical activity. Your risk of developing diabetes, heart disease, or osteoporosis is also reduced by exercising. It also helps to lose weight and control your body’s fat. Exercise has such powerful effects that they can change every system of the body.
Keep Fit As You Age
Inactivity is a major factor in many of the problems associated with aging. Your chronological age might be 55 but your biological age could be 35 if you exercise regularly. Check with your doctor before you begin, especially if there are any risk factors for heart disease such as smoking, high cholesterol, diabetes or family history. Next, start moving.
The following must be included in a complete fitness program:
- Aerobic exercise. You can do aerobic exercise by walking, running, swimming or dancing. Aerobic exercise strengthens your heart and improves your weight. You can work up to 20 minutes per session, three or four days a week. You must pass the “talk test” which requires you to exercise at a pace that allows you to carry on a conversation.
- Strength training. Hand weight lifting improves strength and posture, bone strength, lower back injury risk, and tone. For eight repetitions, start with a handweight that you are comfortable handling. Gradually increase the number of reps until you are able to complete 12.
- Stretching. Stretching exercises can help keep joints flexible and allow for more movement. They reduce injury risk and muscle soreness. Pilates and yoga are great forms of stretching exercises. They strengthen the core and improve stability.
Include exercise in your daily routine
Every movement counts. You don’t have to exercise every day if you are too busy. There are other ways to get moving. Research has shown that extra steps taken throughout the day can have big health benefits. These are some tips to help you get on your feet.
- Take your dog for walks every day.
- Instead of taking the elevator, take the stairs. Do not shout at your family members while you are on the stairs. Instead, go up.
- Instead of wasting time on email, get up and have a conversation with your coworkers. Do you want to meet with just one or two co-workers? You can take it outside to make it a walking meeting.
- Move slowly whenever possible. Comfortable shoes are a must, and you should always bring them along, so your feet can be your primary mode of transportation.
Choose a sport, activity, or game that you enjoy. If you find something you love, you will be more likely to exercise.