Middle-aged women should start exercising slowly, combining strength training with cardiovascular exercise to improve health.
Some exercise habits can help women stay in shape, have stronger bones and joints as they age.
Strength training
The rate of bone loss in women in their 40s and postmenopausal years is about 0.75-1% per year. Performing resistance training exercises each week helps prevent muscle loss and maintain strength as you age.
Prioritize weight training, planks, push-ups, and squats because they use many major muscle groups in the body including the chest, back, shoulders, biceps, triceps, quadriceps, glutes, hamstrings, and abs. Choose the appropriate weight, so that you feel muscle fatigue in about 10-12 repetitions, two to three sets.
Cardio exercises help keep your heart healthy
Cardiovascular exercises help reduce blood pressure and cholesterol, prevent diabetes, and increase endurance and stamina. They also help improve metabolism, maintain a healthy body weight, increase circulation, and provide oxygen to the blood. Suitable exercise methods include jogging, walking, cycling, aerobics, dancing, etc.
Beginners should work out at low or moderate intensity. As you get more comfortable, challenge yourself with shorter, more intense workouts.
Breathe and relax
From the age of 40, lung capacity begins to decrease due to aging of the bronchioles, alveolar air sacs, lungs, diaphragm and intercostal muscles. They become constricted, contracted, stiff and weak causing difficulty breathing or other lung problems.
Maintain a healthy respiratory system by taking yoga, aerobics, and pilates classes. Learn deep breathing techniques and use them to relax, calm your nerves, and improve lung health.
Practicing yoga helps middle-aged women increase flexibility and improve their respiratory system. Photo: Bao Bao
Bend and stretch
Stretching is a must-do exercise for women over 50. Although it is not strenuous, it provides moderate flexibility and muscle relaxation. Stretching also corrects imbalances, reduces pain, reduces the risk of injury and improves posture.
Before stretching, warm up your muscles for about 5 minutes, such as light walking or cycling. The American Council on Exercise recommends stretching each major muscle group and holding each stretch for 15-30 seconds.
Develop flexibility and range of motion
Joint movement is limited and flexibility decreases with age due to changes in tendons and ligaments. Women in their 50s should work on flexibility and range of motion. Pilates or cardio exercises can both help with this goal.
Women should do flexibility exercises for 30 minutes, three days a week. Moderate cardiovascular exercise should be done for at least 150 minutes a week.
Bao Bao (According to Livestrong )
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