It is already known that for weight loss, the amount of calories burned needs to exceed the amount of calories consumed. The best way to burn calories is through exercise. This website gives some exercise suggestions. However, this segment takes a deeper, more specific dive into exercises for women over 50 along with some other helpful information.
Before digging into exercises, let’s discuss calories and how they play a role in weight loss. A calorie is a unit of heat energy. The body actually gets its fuel from this heat energy and calories provided to our bodies comes from fats, carbohydrates and proteins.
Understanding the amount of calories consumed verses the calories burned, can help with achieving your weight loss goals. Therefore, reading ingredient labels is very important to understand what is being consumed.
When looking at exercise levels and the amount of calories being burned, it depends on the types of activities being performed. Different activities expend different amounts of calories. Let’s use walking as an example. Below is a table that explains the amount of calories burned:
As you can see, the faster you walk, the more calories that are burned. This is just one activity example. For a full list of additional exercises and activities, click on the link below.
When it comes to calculating how many daily calories you should consume, there are many kinds of apps available for your phone. Using technology is a convenient way to track calories and even foods as you are grocery shopping.
As we know, being active is very important for weight loss, especially when it is incorporated with watching our calories. Not only will exercise help with weight loss, it may help ease some of the symptoms of menopause like hot flashes, joint pain and sleep problems. Experts say exercise also lowers your risk for illnesses such as diabetes, osteoporosis and heart disease.
As we exercise, it is a good idea to incorporate various types. If you are trying to lose weight and continue to do the same exercises repeatedly, your body will become used to them and your weight may plateau.
When building an exercise plan, consider incorporating these:
– Core Exercises: Having a strong core is very important. Why? Because this group of muscles acts as the center of your body and helps utilize every other part of the body. You use your core in many everyday activities. If you don’t work on strengthening it, that could have adverse affects later on. Having a strong core can affect activities such as lifting, running, walking, sex and posture. Yoga is a good way to increase core strength.
– Strength Training: This is extremely important as we age to combat declines in muscle mass, metabolism and bone density. In addition to that, it can also help to decrease back pain and discomfort of arthritis.
– Stretching: This type of exercising is good with helping to maintain flexibility and having a range of motion in joints. Stretching reduces the risk of injury. Y
Watch the video below for some great exercises:
We know that walking is a great for our waist line as well as for our overall health. However, as part of your exercise routine, have you ever thought about running? If you have always been a runner, you already have a routine in place.
However, if you are new to running, there are some things you will need to keep in mind. A wonderful article to read is “8 Tips for Running in Your 50s and Beyond“. This article gives some great tips to keep in mind as runners in our fifties.
DID YOU KNOW?
If you are a runner and don’t like running alone, have you thought about running with a partner – your dog? Did you know there are benefits of running with your best friend? You are already aware that running can decrease stress for us. Did you know the same is true for your dog? That’s right! You know all those endorphins that are released in your brain from exercise? Well, it is especially important for nervous dogs.
Running with your dog could be something different for you and your pet to experience together. As long as you are running in an area that is safe for you and your pet, you may want to give it try.
If you haven’t run with your best friend yet, you may want to start out slowly and work your way up. For example, try jogging for two minutes, then walking for two minutes for a week or two.
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Before starting an exercise plan, consult with your doctor.
What are some of your favorite exercises you do?