Establishing a consistent workout routine can be a tedious habit to incorporate if a person isn’t accustomed to working out. However, it is never too late to begin a fitness program. As people age, it is natural to experience a slowing of metabolism and to gain excess weight as fat is distributed throughout the body. Also, nutrients doesn’t get distributed throughout the body as thoroughly which may cause for certain deficiencies. Women over 50 usually begin to experience a decrease in muscle mass as well. Hence, it is important to keep a fitness regimen to that one’s muscles are being actively engaged. The following are some exercises for women’s fitness after 50:
The Importance of Weight Training As stated previously, the body naturally loses muscle mass after people reach a certain age. This is why it is especially important for women 50 and over to add weight training to their routine. Lifting weights isn’t about gaining huge muscles. This actually a fear some women have that prevents them from lifting heavy weights as some think they will eventually look like a bodybuilder. This is a workout myth. Weight training is solely about gaining muscular strength.
Resistance bands are excellent for toning. Also, women can use 5-20 lb dumbbells to tone their arms. Weight training can also be done with one’s own body weight by using some of the following exercises:
- push ups
- sit ups
- butt bridges
- pull ups
Exercises Safe for the Joints People’s bones aren’t as strong as they age which makes people more susceptible to joint pains and fractures. So, finding exercises that are low-impact are great. Here is a list of joint friendly exercises:
- water aerobics
- aerial yoga
- brisk walking
Fighting Slow Metabolism To combat a slowing metabolism, cardio is highly recommended. It doesn’t have to feel like exercise. Cardio can be as simple as dancing, tennis, hiking, brisk walking, or even Zumba. Zumba is type of dance workout that consists of many different genres of dance and music. Contemporary, jazz, and salsa are just a few styles to name. One can find hundreds of Zumba routines online or join a class at their local community center.