Yahoo Life is committed to finding the best products at the best prices. We can receive a part of the purchases made through links on this page. Prices and availability are subject to change.
Being over 50 is no longer the way it used to be, just look at super fit celebrities like Jennifer Lopez, Halle Berry and Jennifer Aniston. These women did not get in shape by telephoning with their exercise routines.
Experts emphasize that it is crucial for all women, including those over 50, to exercise regularly. “It should not be underestimated that all women over 50 definitely need to exercise,” Dr. Beth Froese, a sports medicine physician at DuPage Central Hospital in Northwestern Medicine, told Yahoo Life. “Important changes are taking place in the body when a woman ventures into menopause and beyond.”
But while reaching a certain age doesn’t mean you have to drastically alter your exercise routine, there are a few considerations to keep in mind when exercising if you’re over 50. heart and lungs as we age, and women over 50 should also strive to incorporate strength training activities for muscle development. “. Natasha Trentacosta, a sports medicine specialist and orthopedic surgeon at the Cedars-Sinai Kerlan-Jobe Institute in Los Angeles, tells Yahoo Life.
Strength training helps build muscle mass and strength, along with increasing bone density, which is important as you age, Trentacosta says. “This helps keep women stronger and prevents injury,” he adds.
In general, women over 50 should strive to do at least 150 minutes of moderate intensity exercise or 75 minutes of vigorous exercise per week, depending on Physical Activity Guidelines for Americans. “I would recommend three days a week of resistance training as well as aerobic exercise,” Dr. Jessalynn Adam, MD, an orthopedist at Mercy Medical Center in Baltimore, told Yahoo Life. Adding a few days of yoga and tai chi for stretching, strengthening, and balance can also be helpful, she says.
Overall, though, it’s important to have many different types of exercise in the mix, Alexa Rohach, a physical therapist at Performance Therapy at Providence Saint John Health Center in Santa Monica, California, tells Yahoo Life. “Resistance training, aerobic exercise, and exercises that work on balance are important,” she says. “But resistance training can get the most out of your investment: it helps with endurance and increases muscle strength.”
Of course, every woman is different and individual preferences come into play when choosing a training routine. But overall, experts say there are some exercises that are best for women 50 and older. Try these out and get a few items to help elevate your workouts at home.
Planks
Planks help strengthen your core, which is important for good posture and reducing your risk of developing back problems, says Adam. A Bosu ball can improve your central stability, she says. You can hold the ball with either the round or flat side down while making the board.
Froese says a thick yoga mat is great while doing planks (or doing any kind of exercise on the floor). “A thick yoga mat is an essential tool for floor exercise in women of most ages, but especially above 50,” she says. “This allows for a more comfortable exercise, which helps maintain it.”
Lunges
Lunges work the muscles of the lower body, such as the quadriceps, glutes, and hamstrings, and adding a medicine ball to the mix can help with strength and balance, Trentacosta says. “Simply holding the extra weight of the ball can provide similar benefits to hand weights,” she says. “Incorporating a twist in the trunk can help tone the abdominal and upper limb muscles as well as the stabilizing muscles as it creates an unstable environment during movement.”
Weighted walking
Walking alone is a great form of exercise, but adding ankle weights helps make things a little better. “Ankle weights help increase resistance forces when walking,” says Froese. “This is an easy way to burn more calories and increase strengthening in the lower extremities.” Walking with ankle weights can even help increase bone density, says Froese.
Yoga
Yoga is ideal for general movement, stretching, and building strength, says Rohach. The tools you’ll want depend on your individual needs, but Trentacosta says foam blocks can come in handy. “The foam blocks make certain movements and postures more comfortable for the aging of the body,” she says. “Using them as support around the hips and knees during certain knee flexion routines can help relieve stress on the knee joint. Leaning on a block to lean on during unstable movements allows you to hold postures longer to get the full benefits of yoga. “Modifications made by a foam block can” help make yoga less intimidating and more accessible, “says Trentacosta .
Endurance training
Doing resistance training with low-weight weights “gives you a lot of options with resistance training,” says Rohach. “You don’t need anything more than 10 pounds,” he adds. She recommends using them for squats, upper body presses, and bicep curls. “Any resistance and weight training will help strengthen the bones,” says Adam. “Supporting the load will help prevent a loss of bone density as you age.”
Extension
Stretching is often an afterthought, but Froese says it shouldn’t be. “Stretching translates into better flexibility, which can affect quality of life,” she says. “As we age, flexibility and agility must be ‘earned’.” She recommends stretching all parts of your body, including the large muscle groups. One tool that can help, according to Adam, is a stretch strap; It is especially great for working in hard-to-reach areas, such as the hamstrings.
Read more from Yahoo Lifestyle:
Follow us Instagram, Facebook, Twitterand Pinterest for uninterrupted inspiration delivered fresh to your diet, every day
Do you want to receive daily news of pop culture in your inbox? sign up here for the Yahoo Entertainment & Lifestyle newsletter.
