Exercise
Tips for Women Over 50
If you were
physically active regularly before hitting 50, you're at an advantage: You
probably already follow these exercise tips. But if you didn't exercise
regularly, it's not too late to start.
For women over
50, regular physical activity may help tame some of the symptoms of menopause -- hot flashes, joint pain,
anxiety, depression, and sleep problems. Exercise also reduces heart disease
risk, osteoporosis, and diabetes risk; helps control
weight; -and even melts belly fat.
That's why, if
exercise could be bottled, everyone would take it. The effects of exercise are
so potent that it influences every physiological system in the body for the
better.
Many
difficulties of aging are linked to an inactive lifestyle. And while your
chronological age may be 55, your biological age can be 35 -- if you follow a
consistent exercise program.
First, check
with your doctor. If you're over age 40, or have risk factors for heart disease,
or you are (smoking, have high blood pressure, high cholesterol, diabetes, or
family history), it's especially important that you see a doctor first.
Now..A complete fitness program must include aerobic
exercise, muscle strength conditioning, and stretching for flexibility.
- 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 reps
until you can complete 12.
- 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.
Every little bit
of movement counts, so move, if even a little. If you're too busy for a regular
workout, just look for opportunities to be in motion. Research shows that a
significant number of health benefits come from all those extra steps you take
during a day's time.
By....Belinda Yeboah
Comments
Post a Comment