Ways For Women Over 50 To Keep Moving

A quick search for aging and women’s health gets endless hits on heart disease, stroke, Alzheimer’s and osteoporosis. In addition, hormonal changes mean that muscle mass decreases, metabolism slows and body weight gradually increases.

How can you fight back? By exercising. You Don’t have to live in a gym. All you need is the right activity and keen motivation. Bonus: you may even get relief from menopal symptoms, such as mood swings and sleep problems.

The importance of muscles

Strength training is not about bulging your biceps. The goal of this exercise is to keep your muscles well-proportioned and strong so that you can perform your daily tasks. It can control your weight, help you maintain balance, and keep your bones strong. You can try.

  • Weight lifting
  • Elastic Band
  • Weight (squats and squats, push-ups) .
  • Hold up dumbbells, kettlebells, and even canned food

Make sure you work all of your major muscle groups: your chest, shoulders, arms, abs, hips, and legs. Do It at least two days a week. Plan to do 8-10 different exercises. Aim to do at least one set of 8-12 times with a few minutes break for each exercise.

Tips. A circular workout, in which you move quickly between exercises, allows you to do both strength training and cardio at once.

Pumping Your Heart

Aerobic exercise-especially strenuous exercise to speed up breathing-is key to heart and lung health. If you have strong bones and joints, you can try it.

  • Dance
  • Zumba
  • Tennis

Exercises that put less pressure on your joints include.

  • Walk
  • Elliptical machine
  • Low-intensity or water aerobics
  • Swimming
  • Ride a bike

Do at least 30 minutes of moderate activity five days a week. You can even break it up into 10-minute chunks. Check your level of effort. You should be able to breathe and talk, but not sing.

Tips. Incorporate aerobic exercise into your day. Take the stairs. Walk the dog. Even yard work, gardening and fast-paced chores count.

Stretch it

Greater flexibility means healthier muscles, better balance, and less joint pain. Good choices include.

  • Yoga
  • Pilates
  • Arms in circles and limbs stretching

Stretching every day is good, but start at least 2 days a week.

Tips. Stretch after each cardio and strength workout and incorporate it into your workout routine. Combine with deep breathing exercises to help reduce stress and menopal hot flashes

To prevent falls

This is a common fear among older women. Tai Chi and yoga, as well as strength training, keep you balanced and on your feet. Anything that gets you up and moving, such as walking, also helps.

Here are some other ways to prevent trips and falls.

  • Avoid wearing slippers, shoes with smooth soles, and walking in stockings.
  • Remove household clutter, such as boxes, wires, and other hazardous materials.
  • Regular Eye and ear examinations.
  • Keep your lighting bright enough to see clearly.
  • Based on your medication and health history, discuss your chances of falling with your doctor.

Let’s go

Exercise is good for your body, even in your 80s and 90s, so it’s not too late to start. Talk to your doctor first so you know what is safe for you.

Then, take your time. Start with a 15-minute walk and light weight lifting. No need to sweat. As long as the movement, as time goes by, it will gradually accumulate.

Make exercise a habit of your day. Choose an activity that you enjoy. Find a workout buddy. Always listen to your body. If it hurts, stop.

Soothe the soreness

When exercise makes you sore, try it.

  • Use hot towels or hot packs to relax joints and muscles
  • Gentle stretching
  • Ice compresses for swelling and pain
  • Muscle massage
  • Non-steroidal drugs, such as ibuprofen
  • Rest

Keep fit during the journey

Don’t let travel disrupt your routine. Many hotels have fitness centers, and some even offer“Bagged workouts,” including pads, elastic bands and other essentials. When you enjoy the scenery, skip the bus and walk around.

Heart and spirit

Your brain needs exercise, too. It’s time to learn a language or pick up an instrument you’ve always wanted to play. Taking a class or joining a club can kill two birds with one stone. You Challenge Your Brain and make new friends in the process.

An active social life is just as important as an active body. Make time for family and friends and consider volunteering.

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