Best Workout Routine for Women Over 50: What You Need To Know
Today we are going to talk about the best workout routine for women over 50. Age can be a daunting thought. The body undergoes a variety of physical changes, especially after the age of 50.
Bone density decreases, we lose muscle mass, and our metabolic rates significantly slow down. However, aging gracefully is entirely possible. The proper exercise program can address commonalities that appear with age.
The best workout for women over 50 should include a variety of cardiovascular training, strength training, balance training, and flexibility aspects of combating and slowing down the body’s physical changes. An exercise routine can help you get the most out of life after 50. Age is just a number. It is never too late to start an exercise program!
Best Workout Routine for Women Over 50: What You Need To Know
Where Do I Start?
The most common barrier: getting started. The excuses are often endless. “I’m too tired.” “I don’t have time.” Knock those limiting beliefs out of the ball park. Make time. After a workout, you’ll feel re-energized! It can be a quick boost to wake you up in the morning or to get the blood flowing to prevent those midday crashes. First step? Get a membership to your local gym.
Have a certified personal trainer show you the ropes. Most gyms offer an orientation session where one of their staff members will take the time to show you certain exercises and equipment targeted at your specific goals. Always be sure to start a workout session with a warm-up. It can include dynamic stretches, such as leg swings and arm swings, or a 5-10 minute speed walk on the treadmill. Do what is within your comfort limits. Do not push your limits. Injuries can be major setbacks to beginning a workout routine.
What Kind of Workout is Best for Women Over 50?
A combination of cardiovascular training, strength training, balance training, and flexibility training should be incorporated into a well-rounded workout routine, specifically for those over 50. These aspects will aid in preventing and combating the physical changes that come with age.
Cardiovascular Training & Heart Health
It is recommended to do cardio approximately 20-30 minutes a day. For adults that can be about 150 minutes of moderate activity a week or 75 minutes of vigorous activity a week. Activities can include walking, running, biking, swimming, or anything else that gets your heart pumping and breaks a sweat. For those over 50, it is best to at least start with moderate cardio activity.
Swimming, walking, rowing, using the jumping rope, or biking are top options to protect joints and not overdue it. But, why do cardio anyway? Cardio is an exercise for your heart and respiratory system. Heart disease and COPD (cardio obstructive pulmonary disease) are more likely to occur with age. The best way to counteract this? Work those muscles and systems and keep them in tip top shape!
Strength Training & Osteoporosis
Strength training is a vital part of any workout routine, especially for women over 50. Osteoporosis is very common in 50 plus menopausal and postmenopausal women. It is defined as a bone disease where the bones become brittle and less dense. It can be due to bone loss or the lack of cells to keep up with bone reproduction. Studies have proven at length that strength training can help prevent bone loss.
Back, hip stabilizers and core are key at aiding in this preventative method. Seated rows, back extensor exercises, hip abduction machines, hip adduction machines, and abdominal exercises on an exercise ball are great options for women over 50. Rowing, and exercises similar, can further be utilized to eliminate postural deficits that happen with age. Spinal health is equally important!
Furthermore, we lose 3-5% of our muscle mass after the ages 30-35. Decreased muscle mass can slow down the metabolism. At rest, the body is burning fewer calories and you are more prone to put on weight. It is vital to maintaining that muscle mass via strength training exercises. Maintaining and increasing muscular strength can prevent injuries, and give your metabolism that kick it needs. Ensure to incorporate strength training approximately 2-3 times a week to get the most out of your workouts.
The vestibular system plays a significant role in balance. The system, located in the inner ear, deteriorates with age. This greatly decreases our ability to detect where our body is in space. Our view often diminishes, muscle mass decreases, and reflexes and coordination can be significantly reduced. The deterioration of these systems contributes to injury related falls, such as bone fractures.
How do we prevent falls before they happen? Balance training! Practice standing on one foot and holding for your personal best. Use a bosu ball or pillow to stand on to progress this exercise once it becomes too easy.
Core strengthening is an important contributing factor to balance training.
It can protect the lower back and help stabilize the trunk of the body. To prevent falls before they happen, try to include some form of balance and core exercises into your workout routine. These can be done 3-4 times a week. Record your personal best times to see noticeable improvements.
Flexibility & Stretching
Static stretching is best to do at the beginning and end of a workout. It can decrease post muscle soreness and prevent injury by warming up the muscles. Recommended stretches for women over 50 can include, but aren’t limited to, hamstring stretch, piriformis stretch, adductor stretch, IT band stretch, hip flexor stretch, knee to chest stretches, quad stretch, child’s pose stretch, and bicep/triceps stretches.
It is important to stretch the muscles worked. For example, if you were doing hip adductors in strength training, the hip adductors should be a stretch done at the end of the workout. Rest days should be taken from cardio and strengthening exercises. However, stretching can be done on a fairly daily basis to increase flexibility and reduce the risk of injury.
A well-rounded approach to adapting a workout routine is best for women over 50. It can combat common diseases and injuries that can occur with age. Age, as aforementioned, is only a number. It is up to you to not let it define you! Taking care of your health should take center stage. Incorporating a healthy and balanced workout routine is a great start to ensuring you get the most out of your life after 50!
If you don´t afford the time to go to the gym, or don´t want to spend money on the membership I recommend working out at home. One of the best cardio exercise and full body workouts is rowing. If you are serious about getting in shape and burning fat you should consider this great option.
If you want more information about rowing and a rowing machine, click the following ling for more information about it.
This is all, for now, I hope that you have enjoyed reading this article about the best workout routine for women over 50.
If you have any questions, please leave a comment below and I will answer you as soon as I can.