7 Good Exercise Habits for Women Over 50

Women over 50 should do aerobic exercise which is good for the heart and lungs and practice balance to prevent falls.

Some simple ways below help women strengthen their bones and joints and maintain their figure after the age of 50.

Muscle training

These exercises help build strong, toned muscles to help you perform everyday tasks. They also help control your weight, improve your balance, and keep your bones strong. Exercises include weight lifting, squats, and push-ups.

Make sure to work all major muscle groups such as chest, shoulders, arms, abs, hips and legs. Do at least two days a week, at least one set of 8-12 reps, resting a few minutes between sets.

Aerobics

Aerobic exercise increases breathing rate, promoting heart and lung health. Women without osteoporosis can try dancing, zumba, tennis. Exercises that reduce stress on joints include walking, water aerobics, swimming, cycling. Do these exercises for at least 30 minutes, 5 days a week, 10 minutes at a time.

Stretching exercises

Stretching exercises help keep your joints flexible, which leads to stronger muscles, better balance, and less joint pain. Good options include yoga, pilates, and quadriceps exercises. Stretching should be done at least two days a week. Combine with deep breathing exercises to reduce stress and hot flashes caused by menopause.

Prevent falls

Falls are a major concern for women over 50. Tai chi and yoga, along with strength training to improve balance, can also help. Other ways to avoid falls include avoiding flip-flops and shoes with slippery soles. Clear your home of clutter such as boxes, cords, and other obstacles. Get your eyes and ears checked regularly.

Walk regularly

Aerobic exercises (cycling, jogging, swimming) all reduce body fat and improve flexibility well. However, for women over 50, walking is beneficial for health. In addition to improving cardiovascular health, mood, weight control and mood, walking also strengthens bones and joints, has a low risk of injury and is easy to do.

Women should start by walking for 15 minutes a day, without necessarily breaking a sweat. Schedule your workouts and listen to your body. If you feel pain, take a few days off and start exercising again later. Combining walking with weight training is a simple way to stay in shape after 50.

Soothe aches and pains

Women's bone strength decreases with age due to childbirth, estrogen fluctuations during menopause, etc. Women are also prone to joint pain after exercise or certain postures. If exercise causes pain, use a warm towel or hot compress to relax the joints and muscles. Muscle massage or ice packs can help reduce swelling and pain.

Do core exercises

Aging and inactivity can cause core strength to decline. Poor core strength can lead to a “domino effect” in physical pain. This is a condition where inflamed cartilage cells activate the body’s defense system, prompting immune cells to clean up the damaged parts of the body. At the same time, they also clean up the surrounding healthy cartilage cells, causing pain in the back, hips, knees, etc.

Any exercise that involves using your abdominal and back muscles in a coordinated fashion is considered a core exercise. Do it for 20 minutes, 3-4 times a week.

Bao Bao (According to WebMD, Very Well Fit )

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