The Importance of Exercise

EXERCISING AND WOMEN OVER 50
We have always read and heard the benefits of exercise for our health. At any age, exercise has tremendous benefits. The benefits of exercise and women over 50 are wonderful as well. Exercise at any age can improve physical and mental health, as well as relieves pain. In fact, there are yoga poses that can ease the symptoms of menopause and osteoporosis.

The main thing is to find exercises that you enjoy and will keep you motivated. Finding a friend to exercise with can be an excellent motivation. Or make it a friendly competition with a group of friends. If you are creative with your workout plan, it can make a difference so that your daily routine won’t become dull.

WHERE SHOULD YOU BEGIN?
Before incorporating exercises into your weight loss plan, speak with your doctor. It is very important that you do not injure yourself during work outs.
If you were someone who was physically active before 50, that is wonderful. However, it’s not too late to start physical activities if you didn’t exercise regularly. Start out exercising for 15 minutes per day two times a week, then gradually work your way up to five hours per week.

There are several kinds of exercises to incorporate into your physical activities that include aerobic, strength training and stretching. All of these types of exercises are great because they improve cardiovascular health, develop muscle tone and increase flexibility.

There may be times you are too busy for regular group or class workouts. Don’t panic. There are other individual exercises you can do to keep it moving. Even just walking within the neighborhood is beneficial.

So that you don’t sustain injuries, always remember to wear comfortable shoes.

Remember to Wear Comfortable Shoes While Walking

Before you start your exercise program, ask yourself some key questions to find out which exercises are for you:
1. How much time do you have each day to devote to exercise?
2. Do you want group exercises or those you do by yourself?
3. Do you have any physical constraints?
4. Do you wish to work out at a gym / community center or at home?

TYPES OF EXERCISES
Incorporating different types of exercises into your daily routine will be help burn those extra calories. There are moderate and high intensity exercises.
To determine the intensity of the exercise you are performing, conduct a “talk test”.

For moderate-intensity exercises, you will be able to talk, but not sing your favorite song, while performing the exercise and they include the following:
• Ballroom dancing
• Bicycling
• Tennis
• Walking briskly
• Water aerobics

For high-intensity exercises, you will not able to say more than a few words because you are out of breath and they include the following:
• Aerobic dancing
• Hiking uphill
• Jumping rope
• Race walking, jogging, or running
• Swimming

Weight training is importantTHE IMPORTANCE OF WEIGHT TRAINING
When we were born until about the age of 30, our muscles grew stronger and larger. However, we started losing muscle mass after 30 years old. Weight training can help build and preserve muscle, which, in turn, is beneficial in maintaining weight loss. Weight training should be done in conjunction with aerobic exercises twice a week. You should work the major muscle groups – arms, shoulders, chest, back, legs, hips, and abdomen.

For the best weight training benefit, try to do at least one set then work your way up to two or three sets. [ Note: 1 set = 8 – 12 repetitions]. For these types of exercises, include:
• Lifting weights
• Using resistance bands
• Using your own body weight (push ups, sit ups, etc.)
• Yoga

Important Tip: When weight training, be careful with exercising the same muscle group two days in a row. Your muscles need one day of rest to recuperate.


Stretching is importantStretching
is also a very important element to incorporate into your exercise routine as well. Making sure you stretch out before and after your exercises will:
1. Help reduce the risk of injuries to your body
2. Improve muscle and joint flexibility


GET STARTED…NOW!

There are a great deal of benefits around working out. There are a few questions you need to ask yourself before you start your work-out regimen to determine what types of exercising you will decide to do. After that, it’s all up to you to be able to exercise in a way that is beneficial and fun to YOU so you can remain motivated. So, get started!

Remember: Before starting any exercise program, consult with your doctor.


Did You Know?
Did you know that if you are not physically active, you could potentially lose up to 3% – 5% muscle mass each decade after 30? That is why it is important to keep moving and to incorporate weight training into your workout regimen.

What are some of your favorite exercises? I would love to hear all about it.

 


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6 thoughts on “The Importance of Exercise

  1. Hi Yvette

    Thank you for your feedback. I will definitely look into those programs you’ve mentioned. I had a bit of an off week late last week but I’m back on track now. This is HUGE for me as previously I would of had an off day, which became a week, which became a month etc etc so to get straight back to it is an achievement!
    Regards,
    Megan

    1. Great work, Megan! As long as you don’t get off the exercise path for too long, you will see that it will make a difference in how you are feeling and your overall health. Please come back soon to let me know what you tried and what worked for you. I look forward to hearing back from you soon.

  2. Thank you for these great pointers on exercising. I am one who tends to do the cardio whilst skipping the weights as I am scared to bulk up. However, I have finally understood to do this to ensure I don’t lose muscle mass. My program at the moment (I only started last week on my 2018 New Year New Me regime) is to do bicep curls, arm lifts, lateral arm lifts with hand weights, squats, sit-ups, plank, back extension, wall sit, and lunges. I am unable to do normal push-ups due to a wrist injury but have been doing wall push-ups – do you think that is ok? I am doing workouts at home due to the cost of gym memberships. What recommendations would you make to improve my regime over time?

    1. Megan, thank you for the comments. I feel wall push-ups are just fine. Especially if you can’t do floor push ups due to an injury. Also, if you want to increase the amount of reps or weights, that would be a great way to improve over time. It is certainly not necessary to go to a gym to workout. There are a variety of exercises you can do in the comfort of your own home to get a great workout in. Please feel free to visit my Miracle Miles Set – Walk At Home Series and Hip Hop Abs Ultimate Ab Sculpting System reviews for two wonderful at-home workouts. Keep up the great work. You really sound like you are on the road to a healthy you!

  3. Hey there! I agree that exercising and eating a healthy diet will make someone lose weight and gain muscles. I love doing cardio exercises such as running and cycling. Also, I love to do strength training to build muscles. I hope that everyone starts doing exercise and eating healthy to gain muscles.

    1. Thank you for your comments, John. It sounds like you are definitely on the right track for a healthy you. I, too, hope that I inspire people to get on board for a healthy lifestyle. I wish you well on your continued journey for good health.

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