Aging should always be graceful. If you’re a woman over 50, a perfectly designed exercise regimen can help you stay fit and age gracefully. Such a regimen that includes physical activities even lowers the effects of aging. During this age, menopause brings along certain discomforts and may even have adverse effects on your body. But menopause and your well-being can go hand in hand with the help of a perfect exercise regimen. Ideally, this regimen should include cardiovascular exercise, weight-bearing exercises to strengthen and endure your muscles, body awareness and deep breathing exercises coupled with flexibility and range-of-motion movements. Let’s take a closer look at the ideal regimen for women over 50.
Cardiovascular exercise
Cardiovascular exercise offers an array of health benefits including increased metabolism, reduced risk of diseases, higher level of oxygen in blood together with enhanced circulation, control over your body weight or maintenance of a healthy body weight, improved mental acuity and body awareness. However, cardiovascular exercise that’s best for you depends on your ability and what you enjoy doing. As your joint health becomes vulnerable to hazards at this age, you should choose low impact exercises such as water aerobics, step aerobics, Zumba, walking, hiking, indoor cycling, cross-country skiing, belly dancing, jazzercise or aerobics. Before enrolling in any of these programs, closely observe a class to ensure it’s perfect for you. If you’ve time constraints, a class such as 20/20/20 that offers 20 minutes of cardiovascular exercise, 20 minutes of stretching and toning, and 20 minutes of dumbbells should be your best bet. Since the title of a class may vary, read carefully what the class offers before taking your pick.
Weight-bearing exercises
These exercises are performed with different types of weighted machines and dumbbells. Weight-bearing exercises help you to ward off bone loss and loss of muscle fiber. According to the Aerobics and Fitness Association of America, muscle fiber loss in aging with sedentary lifestyle can be as excessive as 30 percent from ages 30 to 80. Bone loss in women between 40 years and menopause is 0.75 percent to 1 percent rate of breakdown each year. So, the workout regiment you choose must include weight-bearing exercises aimed at endurance and muscle strength.
Relaxation and respiration
Lung experiences a reduced capacity around the age of 40 due to the aging process that triggers shrinkage, weakening, rigidity and tightening of the bronchioles together with lungs, alveoli, intercostal muscles and diaphragm. You should join a Pilates class or perform aerobic exercises to ensure your respiratory system remains strong and healthy. Focus on the deep lung breathing techniques taught in your Pilates class and apply them to become relaxed. It’ll also enhance your lung health and calm the nerves.
Range of Motion and flexibility
According to the American Academy of Orthopaedic Surgeons, flexibility reduces and joint motion gets restricted with age because of alterations in ligaments and tendons. So, as you sail through the 50s, it’s crucial to stay aware of moving your muscles and joints through a complete range of motion. A Pilates class can be of help in such cases. According to Brooke Siler, an eminent Pilates expert, Pilates offers a unique method of body conditioning by offering strengthening exercises and stretching methods developed by Joseph H. Pilates more than 90 years ago. These exercises help you improve flexibility, posture, muscle tone, figure, body awareness and balance. Encourage your friends or family members to join the class with you, park your vehicle a little away from your institution (say, a 15-minute walk away), walk briskly to the class, enjoy your Pilates session and take a brisk walk back to your vehicle once the class is over.
Staying healthy does not require you to committ to extreme exercise or eating regimens. A whole health approach is always the safest and the mosrt effective way to stay in your healthy zone. If you have questions about designing your healthy road map.Just call.
