If you are a woman over the age of 50, beginning a new workout routine can present unique challenges. For starters, a willing mind does not always mean a willing body, especially if you have been living a sedentary lifestyle. Easing into age-appropriate exercise routines can help you restore fitness and vitality, without the risk of injury or putting unnecessary stress and strain on aging joints and muscles.
Yoga
Yoga offers a gentle approach that is not only easy on well-worn, 50-something year old joints; but the deep breathing required with good yoga technique oxygenates the blood, muscle tissue and organs, and promotes deep relaxation.
Some fitness experts believe that if done properly yoga is the complete exercise. It improves cardiovascular health, strengthens core muscles, improves posture and balance, tones and builds muscle, improves circulation, and increases flexibility.
What’s more, yoga can be done anywhere; and it doesn’t require fancy equipment or work-out clothes. A mat and loose fitting clothing is all you need. If you prefer to work-out at home, you can purchase yoga DVDs designed for all levels of fitness. You can take yoga classes at a gym or health club, and even the YWCA.
If you have special health challenges such as a bad back or bad knees, yoga can also be therapeutic by strengthening muscles to help relieve pain and restore mobility.
For women in their 50s, the loss of estrogen in the post-menopause years puts them at an increased risk for osteoporosis. Therefore, any weight-bearing exercise to promote bone growth and increase density is vitally important.
Weight training not only increases bone density and promotes healthy bone growth, but by building and strengthening muscle tissue, balance, coordination, and posture improves as well.
Like yoga, weight training does not necessarily require expensive equipment. While you can certainly do weight training in a gym or a health club, investing in a set of free weights of varying poundage is all you need to strengthen and tone your body.
Swimming
Swimming is not for everybody. Unless you have a pool at home, it does require effort to get to a facility that does. For those who enjoy water sports, swimming is at the top of the list of thorough work-out routines for seniors. Swimming builds strength, tones muscle, increases range of motion and provides an excellent cardiovascular work-out.
If swimming laps is not your thing, water aerobic classes might be a good option, especially if you have arthritis or other degenerative health issues.The buoyancy of water exercise provides a natural cushion for achy joints.
Walking
Let’s face it. Walking is an exercise that virtually anyone can do. As a former long distance runner, I can attest to the fact that brisk walking is as effective in raising your heart rate, toning muscle, and promoting weight loss, as any other form of exercise.
For those of us who suffer with arthritis and other degenerative joint diseases, walking is the perfect, low-impact cardiovascular work-out. Walking with a friend or group of friends can make walking a social activity as well. On those days that it is too cold or the weather is bad, you can walk on a treadmill or an indoor track. In fact, strapping on a pair of ankle weights can make simply working around the house an exercise routine as well.
Combining walking with yoga and weight training provides a work-out regimen that is thorough and challenging without running the risk of injury. Alternate walking with swimming and you will have a work-out routine that is varied and interesting as well!
