Exercises for Women Over 50

There are many exercises for women over 50, but success is based on the ease of integration into your lifestyle and the social benefit. Almost all health and diet programs will involve some exercise. But, you have to get something positive out of the experience or you won’t have the determination to continue. This is why most new years resolutions to exercise are short lived.

When I taught the psychology of eating in the weight reduction program, we would always pair people to exercise. Pairing was the social support needed to establish and maintain an exercise routine. They would encourage and prompt each other to keep the motivation going as they eventually became exercise buddies.

According to WebMD(1), “Exercise is so potent that it influences every physiological system in the body for the better. They don’t provide the long list of all the benefits, but mention, “The first benefit of exercise for women is reduction of the symptoms of menopause”. This includes hot flashes, joint pain and poor sleep, which can all be improved.

WebMD recommends the following after your doctor clears you to exercise:

AEROBIC EXERCISE: Aerobic means requiring oxygen from continual movement for at least 20 minutes that can be walking, cycling, aerobic classes, running, dancing, swimming, and cross country skiing. Your heart rate should stay elevated and you should try to break a sweat.

ANAEROBIC EXERCISE: This refers to strength training from calisthenics and/or lifting weights. We naturally lose muscular strength as we age. This helps “maintain bone strength, reduces risk of lower back injury and keeps you tone.”  They don’t discuss a specific weight program, probably because each person should have a individualized routine.

STRETCHING: This helps your flexibility and joint movement. It can help reduce injury and soreness. Yoga and Pilates are suggested forms.

IF YOU ARE NOT EXERCISE ORIENTED:  In my experience, the best exercise for ease and maintainability is simply to walk or bicycle. With walking, 1. You don’t feel like you’re exercising since it’s already a routine activity. 2. You really don’t need any special or expensive equipment. 3. Including people will bring social enjoyment.  4. But, it can be done alone or in a group. 5. You don’t need to drive anywhere to walk. 6. You simply measure your workout with a watch or step counter. 7. You will want to walk at least 150 minutes a week or 5 walks at 30 minutes each. 8. You can add hand weights to increase your heart rate. 9. The ease of walking allows you to continue into advanced age.  10. You’re allowed to dress and act silly. Forming a walking or cycling group in your neighborhood is one of the most successful arrangements for sustainability and enjoyment. So, lets be creative and have fun today.    L. J. www.creativeretirementforwomen.com

1)WebMD, “Get Fit Advice for Women Over 50”, 4-17-2015. Retrieved on 5-12-2015 from: http://www.webmd.com/women/guide/women-over-50-fitness-tips

14 thoughts on “Exercises for Women Over 50

  1. viagra Pełny raport

    Simply desire to say your article is as astounding.
    The clarity in your post is simply great and i could assume you are an expert
    on this subject. Fine with your permission allow me to grab your feed to keep up to date with forthcoming post.
    Thanks a million and please carry on the gratifying work.

    Reply
  2. cjSIwj

    590069 303469Great day. Extremely cool blog!! Man .. Outstanding .. Incredible .. Ill bookmark your web site and take the feeds additionallyI am glad to locate numerous helpful info correct here within the post. Thank you for sharing.. 133531

    Reply
  3. www.citysearch.com

    I added this article to my top picks and plan to
    come back pain to for more excellent posts.
    It’s all too easy to read and understand and also smart post.
    I really enjoyed my first read all through this post.

    Reply
  4. www.bbb.org

    Hello there! Someone in my Facebook group shared
    this site with us so I came to take a look. I’m absolutely enjoying the information. I’m
    bookmarking and will likely be tweeting this to my followers!

    Great blog as well as exceptional design and style.

    Reply
  5. kamagra sklad tabletki

    Its like you read my mind! You appear to know so much about this, like you wrote the book in it or something.
    I think that you could do with some pics to drive the message
    home a bit, but other than that, this is fantastic
    blog. An excellent read. I’ll certainly be back.

    Reply
  6. White Cocktail dresses

    Someone necessarily assist to make significantly articles I’d state.
    This is the very first time I frequented your website page and to
    this point? I surprised with the research you made tto
    create this particular submit extraordinary.
    Fantastic job!

    Reply
  7. http://emotorower.pl

    Hi I am so happy I found your web site, I really found you by accident, while I was browsing on Askjeeve for something else, Regardless I am here now and would just like to say thanks for a
    fantastic post and a all round interesting blog (I
    also love the theme/design), I don’t have time to look over it all at the moment but I have book-marked
    it and also included your RSS feeds, so when I have time I will
    be back to read much more, Please do keep up the awesome job.

    Reply
  8. www.brownbook.net

    I simply must tell you that you have written a great and also unique article that I really enjoyed reading. I’m fascinated by how well you laid out your material and shown your views. Many thanks.

    Reply

Leave a Reply

Your email address will not be published. Required fields are marked *