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Oct Series: Ways for Women Over 50 to Keep Moving

Ways for Women Over 50 to Keep Moving


Do a quick search on aging and women’s health and you get endless hits about heart disease, stroke, Alzheimer’s, and osteoporosis. Plus, hormone changes mean lower muscle mass, slowed metabolism, and creeping weight gain.

How can you fight back?

With exercise. You don’t need to live at the gym, either. All you need are just the right activities and a keen motivation. Bonus: You may even get relief from

menopause symptoms like mood swings and sleep issues.


Muscle Matters

Strength training isn’t about bulging biceps. Aim for toned, strong muscles so you can do everyday tasks. It keeps your weight in check, helps your balance, and keeps your bones strong.


You can try:

  • Weightlifting

  • Elastic bands

  • Body weight (squats and lunges, pushups)

  • Dumbbells & kettle bells


Be sure to work all your major muscle groups: chest, shoulders, arms, abs, hips, and legs. Do it least three days a week. Plan on 8-10 different exercises. Aim for at least one set of 8-12 reps for each, with a couple of minutes’ rest in between.


Tip: Circuit workouts, where you move quickly between different exercises, give you strength training and cardio in one shot.


Pump Your Heart

Aerobic exercise -- especially working out hard enough to speed up your

breathing -- is key for heart and lung health. If your bones and joints are

strong, you might try:

  • Dancing

  • Zumba

  • Tennis

Exercises that put less stress on your joints include:

  • Walking

  • Elliptical machine

  • Low-impact or water aerobics

  • Swimming

  • Bicycling


Shoot for at least 30 minutes of moderate activity 5 days a week. You can

even break it up into 10-minute chunks. Check your level of effort: You

should have enough breath to be able to have a conversation.


Tip: Build cardio into your day. Take the stairs. Walk your dog. Even

housework counts.


Your Health Coach,

Christine!


Contact me directly on this website to register complimentary for 1 week of my line group training to see if this is right for you!



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