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.
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
• 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
THE 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.)
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 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
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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