For us 50+ Year Old Women~
How does one get started at our age? I get asked that alot! Many will have health conditions and not know where or how to begin~
OverviewThe ability to lose excess weight and gain muscle decreases with age, according MayoClinic.com. For women, the reduction of estrogen after menopause also leads to a greater risk for osteoporosis and other diseases.
Exercise, strength training and stretching, along with a proper diet, can thwart many of the affects of aging and often helps reverse disease, according to the National Institute on Aging. Without spending extra money on expensive gym memberships or equipment, transform your life with an age-appropriate exercise plan.
Assess and Plan
Step 1Determine how fit you are by assessing your past, recent and current exercise habits. Even if you haven't exercised in a number of years, it's not difficult to get back into the swing of things and exercise can benefit you in numerous ways.
If you have certain health conditions, such as diabetes or heart disease, exercise may help improve them, according to the National Institute on Aging. Examine your own health and take into account past and recent injuries, arthritis and other factors that may limit your exercise routine.
Step 2Besides a self-assessment, get a complete physical assessment from your health care provider before starting an exercise program. Talk to your medical practitioner about health concerns you may have and ask for advice about the type of exercises that would be best for your current physical condition, recommends the National Institute on Aging. Remember to inquire about the possible effects of working out while on your specific medications.
Schedule 30-minute blocks of time each day for fitness, but keep in mind that you can break exercise up into 5- to 10-minute increments. Plan a break from exercise or work out light at least one day each week.
Target Total Fitness
Step 1Include at least 30 minutes of mainly aerobic exercise most days of the week. Try different types of aerobic exercise, such as walking, dancing, swimming, softball or badminton, and choose the types of activities that suit your personality and lifestyle.
Pick aerobic exercise that you enjoy and that is appropriate. "Scientific evidence supports the notion that even moderate-intensity activities, when performed daily, can have long-term health benefits," notes the American Heart Association. Take it easy and don't push yourself too hard.
Step 2Add at least five minutes of stretching to your daily workout routine. Exercising without stretching often leads to sore muscles and injury. Muscles contract during exercise and tighten with long-term exercise. When muscles aren't trained for flexibility, a wrong move may cause a pull, sprain or tear, often requiring medical care and long-term rest.
The Mayo Clinic suggests performing stretching exercises "gently and slowly, without bouncing" and advises that you should also "avoid stretches that flex your spine or cause you to bend at the waist." Try group exercise classes, such as yoga or Pilates, to learn proper stretching routines.
Step 3Understand the importance of including strength training in your weekly exercise routine. Without strength training, "You're missing out on a key component of overall health and fitness," according to MayoClinic.com. Weight training of any kind helps build muscle to support bones, but it also builds bone.
Strength training is especially beneficial for those at risk for osteoporosis, adds MayoClinic.com. Use free weights, body weight or machines at the gym to build muscle. Keep in mind that simple strength training exercises, such as push-ups build upper body strength.
I happen to be one of those at risk for Osteoporosis. It runs in the family history with us women.
Today is Leg day for Me.........Going to go work on fighting that Osteoporosis! Just talked with my mom yesterday and even with all my efforts I'm on my way to this condition. My goal is to just stay off the meds as long as I can!! I go for another test this month for my bone density and I'm keeping my fingers crossed that I'm still holding!
What's your fight? How are you gearing up to combat and get yourself on a better road? Good Luck to you in your efforts to better Health <3 We're all fighting the fight!
In Fitness and Friendship~ Julie