![]() Illinois Department of Public Health: “Facts About Women’s Wellness-Exercise.” Harvard Health Publishing, Harvard Medical School: “Exercise and aging: Can you walk away from Father Time,” “Exercise for Stronger Knees and Hips.” Journal of Health and Sports Science: “Women and Exercise in Aging.” Go Red for Women: “Exercises to Increase Bone Density.” : “Senior Exercise and Fitness Tips,” “What’s the Best Exercise Plan for Me?” “Aging Well.”Īmerican Council on Exercise: “The Importance of Strength Training As You Age,” “Circuit Training Basics.” Indiana University Health: “Fit over 50: Exercise tips for women.”Īmerican College of Sports Medicine: “Exercise Recommendations for Menopause-Aged Women.” Journal of Mid-Life Health: “Exercise Beyond Menopause: Do’s and Don’ts.” University of Florida: “A Guide to Healthy Aging for Women.”Ĭleveland Clinic: “5 Tips for Women to Stay Fit After 50,” “You Can Start Exercising After Age 60 - Here’s How,” “Exercise: Do’s and Don’ts Beyond Age 50.” Set aside time for family and friends, and consider volunteer work. You challenge your brain and make new friends along the way.Īn active social life is equally important as an active body. Taking classes or joining a club gives you a two-for-one. Now’s the time to learn a language or pick up that instrument you’ve always wanted to play. ![]() When you’re taking in the sights, skip the bus and make it a walking tour. Many hotels have fitness centers and some even offer “workouts in a bag” with exercise mats, elastic bands, and other essentials. A warm towel or hot pack to relax joints and musclesĭon’t let traveling throw off your routine.Schedule exercise into your days and make it a habit. Just get moving and build it up over time. Start with a 15-minute walk and light weightlifting. Talk to your doctor first so you know what’s safe for you. Talk to your doctor about your chances for falls based on your medications and health history.Įxercise benefits you even into your 80s and 90s, so it’s never too late to start.Keep your lighting bright enough to see well.Clear your house of clutter, like boxes, cords, and other hazards.Avoid flip flops, shoes with slick soles, and walking in stocking feet.Here are some other ways to guard against trips and falls: Any activity that has you up and moving, like walking, helps, too. Tai chi and yoga, along with strength training, keep you balanced and on your feet. Couple it with deep-breathing exercises to help lower stress and hot flashes from menopause. Build it into your exercise routine by stretching after every aerobic and strength workout. It’s good to stretch every day, but start with at least 2 days a week. Greater flexibility means healthier muscles, better balance, and less joint pain. Even yardwork, gardening, and fast-paced housework count. Check your level of effort: You should have enough breath to be able to have a conversation, but not sing. You can even break it up into 10-minute chunks. Shoot for at least 30 minutes of moderate activity 5 days a week. If your bones and joints are strong, you might try:Įxercises that put less stress on your joints include: Pump Your HeartĪerobic exercise - especially working out hard enough to speed up your breathing - is key for heart and lung health. Circuit workouts, where you move quickly between different exercises, give you strength training and cardio in one shot. Aim for at least one set of 8-12 reps for each, with a couple of minutes’ rest in between. Hand dumbbells, kettle bells, and even canned foodsīe sure to work all your major muscle groups: chest, shoulders, arms, abs, hips, and legs.Body weight (squats and lunges, pushups).It keeps your weight in check, helps your balance, and keeps your bones strong. Aim for toned, strong muscles so you can do everyday tasks. Strength training isn’t about bulging biceps. Bonus: You may even get relief from menopause symptoms like mood swings and sleep issues. All you need are just the right activities and a keen motivation. You don’t need to live at the gym, either. Plus, hormone changes mean lower muscle mass, slowed metabolism, and creeping weight gain. Do a quick search on aging and women’s health and you get endless hits about heart disease, stroke, Alzheimer’s, and osteoporosis.
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