There are 60-year-old women who look like they are 35… and others who are 50 and look like they are 65… Beyond genetics, it usually all has to do with how each woman takes care of her body and what she does to stay active. Being over 50 is no excuse for not exercising, not taking care of yourself and sitting on the couch…quite the opposite.
You need more than ever to activate and tone your muscles .
Why you should exercise after age 50
When it comes to exercise, it's never too late to start an exercise program .
When it comes to your muscles, starting at age 50, the average person loses about 1% of their muscle each year, but you don't have to resign yourself to that. With exercise, you can restore lost muscle even into your 90s.
The benefits of exercise are not limited to improving muscle mass and strength. Certain types of exercise can also help improve the health of your bones .
Until about age 30, your body works to produce and build bone. But then bone loss slowly sets in, which accelerates even more during menopause due to reduced estrogen production. That's when the risk of osteoporosis can really be real.
Weight gain
The changes that occur in a woman's body during menopause, such as a decrease in hormone production, can lead to weight gain and the development of excess abdominal fat , and it is not just a question of aesthetics, but something that goes beyond that.
Staying active during menopause can help you avoid some of the associated weight gain . And in turn, maintaining your weight will prevent certain conditions related to obesity or being overweight, such as type 2 diabetes, some types of cancer, and heart disease.
Recommended types of exercises
If you have been doing a specific type of exercise for a long time, you can obviously continue doing it, but remember that not all exercises are created equal and it is important to make sure you include a mix of different types of work in your exercise routine .
The first should be strength training. Good workout routines for women over 50 include lifting weights as well as exercises that involve the use of resistance, such as Pilates or working with resistance bands.
Then there are aerobic or cardiovascular exercises. During aerobic exercise, your heart rate and breathing should increase, but not so much that you can't carry on a conversation with someone next to you. Walking, jogging, or swimming are all examples of aerobic exercise.
Stretching is also an essential exercise because it helps improve or maintain flexibility, which reduces the risk of injury to muscles or joints.
Finally, there are balance exercises, as the older you get, the more likely you are to fall. Exercises that help improve or maintain balance can reduce the risk of falls.
Before we start…
The exercise schedule for people over 50 is not the same as that for a 30-year-old. In addition to taking into account physical and medical conditions, it is necessary to remember that you can get tired sooner, so you should not force yourself to do an activity in which you do not feel comfortable.
So, keep all these tips in mind before you start:
Define your goals : be clear about what you want and where you want to go... and above all remember that you set your own limits.
If you are going to include strength training in your routine, it is recommended that you use light dumbbells to start.
Select functional exercises that are useful for everyday life . These workouts are aimed at helping with daily mobility, reducing muscle pain, and improving your physical health.
Sessions should not last more than 45 minutes per day.
Go for aerobic exercise to strengthen your muscles and cardiovascular capacity.
Plan your rest days : you should not train every day without leaving any free; it is essential to have days in which you do not do any activity to ensure muscle recovery.
Explore other activities : You don't have to limit yourself to the typical exercises to create a routine. Every person is different and may need something different.
Don't forget group training sessions, which encourage getting out of the house, expanding your circle of friends and independence ... if you are comfortable with the exercise you do, you will feel much more motivated.
Keep your diet in mind : A balanced diet will help you prevent certain diseases such as high blood pressure and will enhance the results of exercise.
Go to the doctor : If you think you need it, a health professional will perform a general check-up and recommend the appropriate level of exercise for you.
Don't push yourself too hard : Your body works differently than that of a 30-year-old, and due to the reduction in muscle capacity, strength, performance and coordination, pushing your body too hard can have serious consequences, such as injuries, which can slow down your training routine .
What types of exercises are most suitable?
DANCE
As we age, we also lose coordination . A fun and appropriate way to improve it and at the same time generate endorphins, the happiness hormone, is dancing. We can practice any type of dance depending on our musical tastes. It is a healthy and enjoyable way to move the whole body and stay agile and coordinated.
YOGA
Practicing yoga helps to stretch and strengthen the muscles and significantly improves back pain. The classes do not need to be very long or complex; you can do some special postures to work the back area and that will be more than enough to relieve it. In addition, this activity helps us relax and release tension.
MOBILITY AND STRETCHING
In a stretching session you will work your entire body through general stretches that will help you prevent injuries and not lose mobility . Stretching sessions relieve and prevent back pain and help increase flexibility, mobility and contribute to improving posture.
PILATES
This discipline is based on the development of internal muscles that help maintain body balance and give firmness and strength to the spine. It is a widely used method to relieve cervical and lumbar discomfort and can prevent bad posture. Thanks to these exercises we will gain flexibility, mobility and strength while improving breathing and posture to relieve back pain.
WEIGHTS
Weights can help you delay muscle breakdown and prevent you from losing strength. Choose a weight that is suitable for your ability and seek help from a trainer for a more specific goal. The quads, biceps and back are very important.
You can also do it at home , look for light dumbbells to start with and use the many videos you can find on the internet.
SWIMMING
Swimming contributes to your cardiovascular health, also improves your coordination, increases your lung capacity and helps relieve muscle problems (such as injuries or numbness).
https://www.sportmedicine.es/tabla-de-ejercicios-para-mujeres-mayores-de-50-anos/
https://www.salud.mapfre.es/salud-familiar/mayores/reportajes-mayores/ejercicio-para-seniors/
https://www.mayoclinic.org/es/healthy-lifestyle/womens-health/in-depth/menopause-weight-gain/art-20046058
https://www.mujerhoy.com/vivir/bienestar/menopausia-a-los-50-ejercicios-saludable-fuerza-aerobico-flexibilidad-equilibrio-para-acelerar-metabolismo-20220721160314-nt.html
Comments (1)
Muchas gracias Madequa por las recomendaciones, la verdad es que estoy haciendo vuestras recomendaciones, sobre todo ejercicios de fuerza y natación-aquagyim y van muy bien!! muchas gracias