LOW-IMPACT WORKOUT FOR WOMEN 50 PLUS – COMPREHENSIVE GUIDE TO WEIGHT MANAGEMENT

Welcome to this article ‘Low-impact Workout for Women 50 plus - Comprehensive Guide to Weight Management’. Why this article?

Alright, let's get real - once we hit the big 5-0, our bodies start going through some changes.

Ladies, we're talking about losing muscle faster than we'd like, gaining a little extra padding around the waistline, and bone density decreases at a faster rate compared to men. 

Additionally, the risk of heart-related issues increases with age. In light of these changes, taking care of our bodies becomes increasingly vital as we grow older.

A woman 50 plus, in a vest top, showing her strong arms

But fear not! Research has our backs. Research suggests that regular exercise can greatly benefit older individuals.

Low-impact fitness reduces the risk of heart and metabolic issues, helps prevent muscle loss, maintains bone and joint strength, combats chronic illnesses, and boosts mental well-being. And the best part? It helps us stay independent and enjoy life to the fullest.

So, why low-impact workouts, you ask? Well, low-impact exercises offer effective and safe workout options that minimize strain on the body while still delivering significant health benefits.

In this blog, we're exploring the world of low-impact workouts – powerful yet gentle on our joints and muscles. We'll provide practical insights and tips for achieving your fitness goals while prioritizing your health and safety.

So grab your workout gear and let's dive in!

WHY CHOOSE LOW-IMPACT WORKOUTS FOR WEIGHT MANAGEMENT IN WOMAN OVER 50?

There will be quite a few women who don't feel like jumping, running, or doing HIIT training, but who are interested in staying fit, healthy, and are looking for a form of exercise - low-impact exercises.

Why and How Low-Impact Training Holds Benefits for Women Over 50

Low-impact exercises are particularly important, especially for older adults, because they put less stress on the joints and reduce the risk of injury. As we age, our joints may become more fragile, and high-impact activities can exacerbate issues like arthritis or joint pain.

Low-impact exercises provide a gentler option that still offers many health benefits, including improved cardiovascular health, muscle strength, and flexibility, without putting excessive strain on the body.

This makes them suitable for individuals of all fitness levels and ages, helping to maintain overall health and well-being while minimizing the risk of discomfort or injury.

Low-impact exercises explained: here's a breakdown:

Lose weight: Low-impact training can aid in weight management by burning calories and promoting fat loss.

Low impact on our joints: These exercises are gentle on the joints, making them suitable for individuals with joint issues or those looking to avoid impact-related injuries. The low-impact exercises help reduce joint strain and support both recovery and rehabilitation efforts.

Improving flexibility and joint strength: Low-impact exercises often incorporate stretching and movements that improve flexibility and joint strength, promoting overall mobility and joint health.

Reduces pain: according to Jonas Gopez, MD, Neurosurgeon, aerobic exercise is beneficial for alleviating back pain as it reduces stiffness and enhances blood flow to the spinal structures, ensuring a greater supply of nutrients to the spine.

Woman 50 plus on exercise mat, doing stretch exercise

Low-impact exercise provides a heart-healthy workout without putting too much stress on the spine, making it a preferred choice for individuals managing back pain. Additionally, exercise can help alleviate arthritis discomfort.

Getting fit, feeling good, feeling energized and boosting well-being: Low-impact exercises can improve overall fitness, enhance mood, boost energy levels, and contribute to a sense of well-being. Exercise releases endorphins, neurotransmitters that promote feelings of happiness and reduce stress and anxiety. Staying active can improve mood, boost self-esteem, and enhance overall emotional well-being.

Reduces chronic disease risk: Regular physical activity can lower the risk of chronic diseases associated with ageing, such as diabetes, and certain types of cancer.

For people with autoimmune diseases, stress and inflammation can make symptoms worse. High-intensity workouts can increase stress and inflammation. So, doing low-impact exercises that match their comfort level is important. It helps manage the condition while working towards better health and fitness.

Good for heart health: Regular exercise, including low-impact training, can improve cardiovascular health by strengthening the heart and improving circulation.

Supports Brain Health: Exercise has been shown to protect against cognitive decline and reduce the risk of neurodegenerative diseases like Alzheimer's disease. It promotes the growth of new brain cells and improves cognitive function and memory. 

Beneficial for gut health, boosts the immune system, and combats inflammation and chronic diseases: Research shows that exercise positively affects gut health, thereby enhancing immune function and reducing inflammation. 

A graph: woman with her arms in welcoming gesture, showing a healthy gut

Good for increasing your metabolism: Regular exercise, including low-impact training, can help maintain or improve metabolism, which is essential for overall health and weight management.

Improving muscle strength: Low-impact exercises can effectively strengthen muscles, contributing to overall strength and functional ability. 

Important for maintaining bone health: Doing exercises where you have to bear your weight is good for making your bones stronger and preventing osteoporosis.

Improving your balance: Certain low-impact exercises, such as yoga or tai chi, can help improve balance and stability, reducing the risk of falls, especially important for older adults.

Exercising will slow down the ageing- process: So, staying active is like hitting the pause button on ageing. This 'getting-fit advice for Women 50 plus' emphasizes the importance of maintaining strong muscles, a healthy metabolism, and promoting bone and heart health. Low-impact fitness provides us with an opportunity to stay vibrant and age successfully.

Remember, everyone's experience is different, so it's a good idea to chat with a doctor before diving into a new exercise routine, especially if you have any existing health issues.

Can Low-Impact Workouts Help You Get Toned?

Well, the answer is yes! Even though they're gentle, low-impact workouts can still build strength and muscle tone in your body.

Low impact doesn't mean low intensity; these exercises can still offer a high-intensity workout while focusing on joint health and safety.

Woman 50 plus in gym, exercising with resistance band


So, if you're looking to get toned and fit, low-impact exercises can help! Plus, they're perfect for women who may have injury concerns or who are having balance issues as they age. Low-impact workouts can be a great option for women in this age group. They're gentle on the body, reduce the risk of injury, and can be easily modified to fit into busy schedules.

Achieving a radiant, energized, and toned look is possible with these exercises. But it requires commitment!

The Positive Impact: Boosting Strength and Mental Health through Low-Impact Workouts

Why is building muscle important for women over 50? Well, let's break it down. Building strength means building muscles, which in turn enhances balance and reduces the risk of injury. Plus, stronger muscles mean a better body shape, a more toned appearance, and fewer wobbly bits. In short, it's a win-win – you'll not only feel great but also look fantastic!


Strength and resistance training is not only great for slimming down and improving mental health but also helps balance our mood.  

Exercise isn't just about breaking a sweat – it's a supercharged mood booster!

By getting active, you're unleashing a flood of endorphins, those magical feel-good hormones that leave you buzzing with positivity and vitality.

It is a fantastic way to kick stress to the curb, improve your sleep, and feel 'super sexy'! Say goodbye to stress and hello to a happier, more vibrant you!

Image of hand with words, and words 'Mental Health, Low impact workout

So, if you're feeling down or anxious, hitting the gym or going for a brisk walk might be just what you need to lift your spirits!

Remaining Healthy in Your 50s and After: Expert Advice from Medical Professionals and Fitness Professionals

Low-impact workouts for seniors, characterized by their gentle approach, exclude activities like jumping or heavy weight-bearing exercises that exert excessive pressure on the joints.

However, it's important to note that low impact doesn't equate to low intensity; these exercises can still provide a high-intensity workout while prioritizing joint health and safety.

Here is what experts say about low-impact exercise:

  1. The Centers for Disease Control and Prevention (CDC) recommends exercise for older individuals:
  • Aim for at least 150 minutes per week of moderate-intensity activities, like brisk walking
  • Include muscle-strengthening exercises at least 2 days per week
  • Incorporate balance-improving activities, such as standing on one foot

According to the CDC, joint-friendly physical activities fall under the category of low-impact exercises. These activities are gentle on the body, minimizing stress and lowering the risk of injury.

2. The MD Anderson Center, states that incorporating low-impact exercise into your routine leads to a stronger body, improved endurance, and increased muscle mass, as emphasized by Corinna Medina, supervisor of MD Anderson Fitness Centers. Additionally, mastering control over your heart rate and breathing during these exercises can effectively reduce stress levels.

3. According to NHS Inform (Scotland's national health information service), Tai Chi, Pilates, and Yoga offer health benefits.

These practices are helpful for individuals dealing with conditions such as high blood pressure, heart disease, various types of arthritis-related aches and pains, depression, anxiety, and stress.

4. The Health Survey for England, report about Adult physical activity, published on May 16 2023, highlights the importance of physical activity in line with the 2011 UK guidelines.

Among the key findings, adults are advised to engage in muscle-strengthening activities at least twice a week to enhance bone strength and muscular fitness.

Additionally, older adults are encouraged to incorporate balance exercises into their routine at least twice a week to preserve or enhance physical function.

Woman 50 plus with dumbbels

5. Personal trainers stress how low-impact exercises are great for older women because they're easy on the joints while still providing effective workouts.

Here are some insights from certified personal trainers on the benefits of low-impact exercises for senior women

  • Jane Smith, an ACE-certified personal trainer, recommends activities like walking, swimming, and gentle yoga for senior women. These exercises help maintain cardiovascular health and flexibility without putting too much strain on the joints.
  • According to Michael Johnson, a NASM-certified personal trainer, incorporating low-impact exercises like tai chi and Pilates is crucial for senior women to maintain overall health and mobility. These activities not only strengthen muscles but also improve balance and coordination, reducing the risk of falls.
  • Emily Brown, an ISSA-certified personal trainer, highlights the importance of prioritizing joint health as women age. She suggests low-impact exercises such as cycling and water aerobics as effective ways to stay active and preserve joint function while also being enjoyable.
  • One example of a prominent UK personal trainer is Lucy Wyndham-Read, known for her online fitness programs and YouTube channel. Lucy is passionate about promoting the benefits of low-impact exercises for people of all ages, particularly those seeking to enhance their fitness without risking joint strain.

She recommends activities like walking, swimming, and gentle yoga, which not only improve cardiovascular health and flexibility but also contribute to overall well-being. Moreover, Lucy emphasizes the importance of listening to your body and selecting exercises that feel enjoyable and sustainable for long-term fitness success.


Bringing It All Together: Achieving Weight Management Goals with Consistency and Positivity

When considering expert advice, consistency in your exercise routine emerges as the key to reaping a multitude of health benefits. It's not just about the physical aspect; regular exercise also contributes to improved mental health, leaving you feeling good and energized.

A woman over 50 in activewear sitting with her legs crossed

While many physical activities can be performed at home, engaging in outdoor pursuits like cycling, walking, swimming, or attending a gym or local exercise club, presents opportunities to enhance your social life.

WEIGHT LOSS
THE WINNING COMBINATION OF LOW-IMPACT EXERCISES AND STRATEGIC TACTICS

A low-impact workout is fantastic for managing weight and staying healthy, especially as you reach your 50s or 60s. If you're determined to tone your body and lose weight, increasing your workout's intensity is crucial.

However, sustainability is key, so focus on activities you enjoy. I've seen results by adding a daily brisk walk to my morning routine, so I started walking regardless of the weather.

Another effective strategy was incorporating a daily evening dance workout. But sustainability is the key.

Fat Burning Workouts for Women Over 50 are great when trying to lose weight.

But finding balance is essential, including a healthy balanced diet with fibre, lean protein, and portion control.

Managing stress, getting enough sleep, and maintaining a positive attitude also contribute to weight management success.

Remember, it's the combination of exercise, diet, and lifestyle factors that yields lasting results.

Graph of a woman sitting: in one hand a cake, in the other hand vegetables

But to add an important note: while low-impact exercises and lifestyle changes can contribute to weight loss, other factors such as genetics, medical conditions, and individual metabolism also play a role.

Therefore it is always advisable to consult with a healthcare professional before starting any new exercise or weight loss regimen.

KICKING OFF YOUR WORKOUT: GETTING READY TO SWEAT

Wondering where to begin your fitness journey? If you're new to exercise, it's a good idea to consult with your healthcare provider first. Everyone's body is unique, with different medical histories and fitness levels, so it's important to ensure that the exercises you choose are safe and suitable for you.

While low-impact exercises are generally safe for most people, if you're unsure or new to exercise, it's always best to seek guidance.

Where to Start?

Low impact doesn't equal low intensity! You can still achieve an effective workout without straining your joints. Plus, low-impact exercises help minimize the risk of injury.

Start gently and gradually increase intensity as you build strength and confidence over time. It's all about finding what works best for you and your body, so take it one step at a time and enjoy the journey to a healthier, happier you!

Woman on workbench in gym, holding dumbbels

Starting your workout with a good warm-up gets your muscles and heart ready for action! And after all that hard work, don't forget to cool down - it's like giving your body a nice, relaxing treat.

Cooling down helps your heart rate come back to normal and keeps those muscles from feeling too achy later on. Plus, it helps your body recover faster and stay flexible. So, make sure to take the time for a proper warm-up and cool-down - your body will thank you for it!

Revamp Your Workout Wardrobe: What to Wear for Energizing Exercise!

Make sure your workout clothing is comfortable, stretchy, and breathable.

Most activewear nowadays is designed with moisture-wicking properties to keep sweat away from your skin. Wearing the right gear can mentally prepare you for your workout.


Basic Equipment for Low Impact Exercise

Depending on the exercises you plan to do, having some basic equipment on hand can be helpful.

  • Dumbbells or kettlebells are great for increasing muscle strength. Start with lighter weights if you're new to weightlifting, and gradually progress to heavier ones as you get stronger.
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Working with weights can be considered a low-impact exercise because it typically involves controlled, repetitive movements that don't place excessive stress on the joints. Unlike high-impact activities like running or jumping, weightlifting allows you to maintain constant contact with the ground, reducing the impact on your joints.

  • Resistance bands are versatile tools for strength training, muscle toning, and flexibility, suitable for all fitness levels. An exercise mat provides cushioning and support for floor exercises and stretching.

Additionally, consider adding these items to your home gym, depending on your chosen low-impact activities:

  • Yoga Block and Strap: Useful for yoga practice and enhancing flexibility.
  • Stability Ball: Perfect for core workouts and improving balance.
  • Foam Roller: Helps with muscle recovery and alleviating muscle tension.
  • Stationary exercise bike: This type of exercise bike is beneficial because it allows you to engage in cardiovascular workouts with minimal stress on your joints.

Warm-Up for the Workout

Get ready to boost your workout with a super-important warm-up routine! Warming up and stretching are like your body's secret weapons against injuries. 

By taking the time to warm up properly, you can improve your workout experience and reduce the risk of strains, sprains, and other injuries. So get your muscles fired up and ready to go with fun moves and stretches.

A Few Precautions

If you don’t feel well, don’t exercise

Don’t hold your breath when exercising

   Stop exercising    if you experience pain or feel dizzy

Keep hydrated  drink water regularly

Do steady movements to minimize the risk of injury and maintain control over your workout

Having a rest day  is important

Having a rest day is important. Taking time to rest and recover after exercising is important. When you work out, your muscles experience tiny tears. Resting allows these muscles to heal and grow stronger. If you skip rest days, this could lead to injuries and longer recovery times.

The following exercises are accompanied by a video demonstrating different variations.

Warm-Up Exercises: 6 - 10 Minutes

Shoulder Rolls

01

10 x shoulder rolls, forwards, then backwards

Knee Lifts

02

Stand tall and alternate lifting your knees to touch the opposite hand. Keep your core tight and your back straight. Do this for 30 seconds.

Arms

03

Extend your arms out to the sides and rotate them in circles

March

04

March on the spot for 3 minutes

Torso Twists

05

Cross your arms over your chest and place your hands on opposite shoulders. Rotate your upper body to one side, then return to the center and repeat on the other side. Keep your core engaged by pulling your belly button toward your spine

And once you have done your main workout, you will need to cool down down. This is crucial for bringing your heart rate back to its normal pace and preventing muscle soreness. Below are some cooling-down exercises: 

Cooldown Exercises: 5 - 10 Minutes

Arm Stretches

01

Perform gentle stretches, targeting your arms, and hold each stretch for 15-30 seconds.
To do this stretch, gently reach one arm across your body, holding it with your opposite hand, and hold for 15-30 seconds. Then, switch arms and repeat on the other side.

Legs

02

Do the same for your legs, hold each stretch for 15 -30 seconds. To stretch your legs, gently extend one leg in front, holding the position for 15-30 seconds. Then, switch legs and repeat the stretch on the other side.
Remember to keep the movement gentle and avoid any discomfort.

Marching

03

Marching on the spot: Gradually decrease your walking or marching pace to help your heart rate return to its normal rhythm.

Shoulder Rolls

04

Gently roll your shoulders forward and backwards to release tension in the upper body.

Seater Twists

05

Sit upright in a chair and gently twist your torso from side to side, holding each side for a few seconds.

Make sure to listen to your body and choose exercises that feel comfortable and enjoyable for you.


THE HOW-TO GUIDE: TYPES OF LOW-IMPACT EXERCISES
TAILORED FOR WOMEN OVER 50

There is such a large variety of low-impact workouts available that it can be mind-boggling. So, you might ask yourself the following:

What is the Best Low Impact Workout?

Well, it's a bit like picking your favourite ice cream flavour - everyone's got their own taste! The best low-impact workout depends on YOU! Your fitness level, your vibe, and what's available around you.  

Financial circumstances can also play a role, as affording gym memberships or personal trainers may not be feasible for everyone. However, some government programs (UK) may offer assistance for getting fit in certain cases.

So, it's time to explore and find your workout!

Here are some examples of low-impact exercises for you to consider:

  • Brisk walking: Brisk walking is an example of low-intensity exercise. By adding fast walking to your day, you can keep your body conditioned and maintain a healthy weight.
  • Gardening: Gardening is a good low-impact exercise because it involves a variety of movements such as digging, planting, and weeding, which engage different muscle groups without putting excessive stress on the joints. Additionally, spending time outdoors in nature can reduce stress and improve mental well-being.
  • Dancing: Dancing is a type of exercise that doesn't hurt your joints. It involves moving to music in fun ways. Dancing helps you burn calories and stay fit, which can help you manage your weight. Plus, it's fun to do and keeps you motivated to exercise regularly.
  • Cleaning the house: Cleaning the house can be considered a low-impact exercise because it involves various physical movements such as bending, reaching, lifting, and walking, which can help to keep the body active and burn calories without putting too much strain on the joints.

Additionally, cleaning activities like vacuuming, sweeping, and mopping require continuous movement, contributing to increased heart rate and improved circulation. 

  • Chair exercises: Exercises that are low impact on knees are chair exercises. These are considered low-impact because they involve movements performed while seated or using a chair for support. These exercises are gentle on the joints and are suitable for individuals with mobility issues or those who need extra support during workouts.
  • Going to gym classes: Going to the gym, especially when working with a personal trainer, can be considered low-impact because they customize exercises to suit your fitness level and requirements, thus reducing strain on your joints.

With the guidance and support of a fitness coach, you can ensure proper form and technique, decreasing the chances of getting hurt.

Moreover, gym sessions often incorporate a range of low-impact activities such as using elliptical machines and stationary bikes, which are effective for managing weight while being gentle on your body. 

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  • Swimming: when finding a rhythm in your swimming in the pool, it offers a calming experience while boosting lung capacity and engaging nearly every muscle in your body.
  • Elliptical training: Elliptical training involves using a stationary machine that simulates activities like running, walking, or climbing stairs. It is a low-impact exercise because it's gentle on your body while still giving you a good workout. Elliptical training helps make your heart stronger, builds muscles, and burns calories without hurting your joints.
  • Yoga: Yoga is easy on your joints because it involves gentle movements. It helps make your body stronger and more flexible. Doing yoga can also help you feel less stressed and more relaxed. Overall, it's good for both your body and mind.

A different take on yoga is ‘Yoga flow’, which is a dynamic style of yoga that synchronizes movement with breath. Yoga flow is more challenging and can provide a cardiovascular workout, along with the usual yoga benefits.

  • Cycling: Cycling is easy on your joints and good for managing weight because it helps burn calories. It's a gentle way to stay active and fit without putting too much strain on your body.
  • Rowing: Rowing is gentle on your joints and helps to strengthen many muscles in your body. It is a great exercise because it works many muscles in your body, helping you build strength and improve cardiovascular health.
  • Low impact Pilates: Pilates is a low-impact exercise because it's gentle on your joints. It involves controlled movements that don't put too much stress on your body.

Pilates helps build muscle, which can boost your metabolism and burn calories, even when you're not exercising. Plus, it improves your posture and core strength, which can help you manage your weight better.

  • Barre: Barre is a fitness method inspired by ballet that incorporates movements from dance, yoga, and pilates. It is gentle on your joints because you don't jump around too much. It uses small, controlled movements to make your muscles stronger and more flexible. Since it works many muscles at once, it helps burn calories and can help you manage your weight.
  • Tai Chi: Tai chi is a slow and gentle exercise that's easy on your joints because you move smoothly and gracefully. It helps improve balance, flexibility, and strength without putting stress on your body. While it's not very intense, tai chi can still burn calories over time, making it a good choice for weight management.
  • Qigong (also spelt as "Chi Kung" or "Gi Qong): Qigong is easy on your body because it involves gentle movements and breathing exercises that don't strain your joints or muscles. These practices help energy move smoothly through your body and can be done by anyone, no matter their fitness level.

Qigong can also help with weight management by reducing stress and promoting relaxation, which can prevent emotional eating and improve overall well-being.

These low-impact exercises like walking, gym sessions, or tai chi are super important for staying fit and feeling good without straining your body. However, it's essential to listen to your body and choose activities that are suitable for your fitness level and health condition.

And don't forget to cool down afterwards to help your body recover. With these gentle exercises and a bit of care, you'll be on your way to a healthier you!

Check out the NHS Fitness Studio Exercise videos! They're great for managing your weight and exercising safely, especially if you have various health concerns.

PLANNING YOUR WORKOUT ROUTINE:
CARDIO, STRENGTH, CORE AND FLEXIBILITY

If you're aiming to maintain a healthy weight, shed some pounds, or just boost your flexibility and energy levels with low-impact exercises, you're on the right track!

And if you're looking for tips to kickstart your home workout routine, planning is key. Establishing a routine helps you stay focused and motivated, making it less likely to give up on your goals. So let's get started on your fitness journey!

Here's a sample workout schedule to help you get started, but remember, it's not set in stone. Modify it to suit your needs and preferences. Start gently and gradually increase the intensity as you feel more comfortable.

It's important to recognize that everyone is unique, so if you have any medical conditions or uncertainties about the exercises, consult with a doctor or healthcare provider before diving in.

CREATE YOUR WORKOUT PLAN:
 WEEK 1 & 2 / WEEK 3 & 4 / WEEK 5 & 6

Here's a sample workout plan for you to use as a starting point. Feel free to adapt and customize it to better suit your needs and preferences.

This plan serves as a foundation for creating a routine that feels comfortable and manageable for you.

What is a Good low Impact Workout? 

A good low impact workout needs to be tailored to match your goals and schedule.

Make sure to include CARDIO, STRENGTH, CORE, and FLEXIBILITY exercises in your routine. If one of these doesn't suit you, feel free to swap it out for another exercise option. 

Worksheet: a planner for one week, to note type of exercise and the time

CLICK HERE
to download your worksheet
(3 pages)

WEEK 1 & 2

  • Make stretching exercises a part of your daily routine by doing them every day. For instance, you can begin practising Pilates at home with the help of the NHS video.
  • 2 times per week, for 30 minutes, do a type of physical activity that gets your heart pumping faster, such as brisk walking, swimming, or cycling. These low-impact cardio workouts for over 50s help improve your cardiovascular health by strengthening your heart and lungs.
  • 1 or 2 times per week, for 20 minutes, do resistance training, such as exercising with dumbbells, or resistance band exercises, These activities help build muscle strength and endurance without placing excessive stress on the joints.

WEEK 3 & 4

  • 2 times per week, for 30 minutes, engage in a low impact cardio workout at home. Alternatively, as described previously, participate in physical activities that elevate your heart rate, such as brisk walking, swimming, or cycling.
  • 2 times per week resistance training, 20 minutes.
  • 1 time per week, for 15 minutes, do a low-impact high-intensity exercise, such as: 

    • Stair Climbing: Climb up and down a flight of stairs repeatedly. 
    • Dance Cardio: do a high-energy dance routine that gets your heart rate up without high-impact movements.
    • Elliptical Intervals: Use an elliptical machine and switch between high-resistance, high-speed intervals and lower-intensity recovery periods.
    • Interval Cycling: Ride a stationary bike fast for a bit, then slow down, and repeat.

WEEK 5 & 6

  • Daily stretching exercises.
  • 2 times per week, for 30 min: Aerobic cardio. So these are the exercises which make you out of breath, such as brisk walking, swimming, and cycling.
  • 2 times per week: Resistance training for 30 minutes.
  • 1 time a week for 20 minutes: low-impact, high-intensity training.


DON’T FORGET YOUR WARM-UP AND COOLDOWN EXERCISES

Consistency and gradual progress are key to achieving your goals. Experiment with different exercises, stick with the ones you enjoy and consider playing music to keep you motivated. Stay committed and keep trying! Take note of the precautions earlier mentioned in this article.

Why is Incorporating Strength Training for women over 50 important?

Strength training for seniors is extra important for women because they lose bone density faster than men, making them more prone to osteoporosis, a condition that weakens bones.

This happens because of hormonal changes during menopause, like lower oestrogen levels. Regular exercise, especially activities that put weight on your bones like walking or dancing, can help keep your bones strong and prevent osteoporosis.

These exercises target important areas like your legs, hips, and lower spine, which can slow down bone loss as you get older.


STAYING MOTIVATED AND SAFE

To stick to your exercise routine, it's important to recognize that you're making a lifestyle change. Surround yourself with supportive people, like joining a local fitness class or walking with friends. Gradually learn about healthy eating and try new foods.

Start reading about the benefits of different exercises and consider joining online communities if leaving the house isn't feasible. Follow motivating senior exercise influencers on social media for inspiration. It all contributes to your progress.

So therefore a few strategies to help you stay motivated are:

  • Listen to your body - avoid overexertion
  • Don't forget about fitness recovery: Have a rest day: Resting and recovering after exercise is crucial because it allows your muscles to repair and become stronger. When you work out, you create tiny tears in your muscles, and resting helps them heal and grow. Skipping rest days can increase the risk of injury and may require longer recovery periods.
  • Check out workout classes near you. Group classes are great for socializing and can help keep you motivated to continue attending.
  • Eat a balanced diet, filled with nutrients and fibre. This will form part of your healthy journey. The Mediterranean diet is a highly is considered one of the healthiest diets around and you can read more about the article: Mediterranean Diet: A Guide to Weight Management for Women over 50.
  • Start walking with friends on a regular basis
  • Get inspired by Social Media influencers


STEPPING BOLDLY TOWARDS WELLNESS: CONCLUSION

Starting to exercise can be tough if it's not part of your usual routine. But don't worry, we're keeping it simple here. Whether it's a stroll around the block or a dip in the pool, find something you enjoy and go for it.

These activities, like walking or yoga, come with loads of benefits, like improving your heart health and flexibility. Of course, if you're unsure about anything, it's important to check with your healthcare provider. Your body is yours to care for and nurture.

Once you're ready, take that first step. I've even got that handy work planner for you to download, helping you stay on track. So create a routine that works for you, focusing on your health and well-being. Remember, start slowly and listen to your body.

Have any questions or ideas? Feel free to share – I'm here to help! ♥

Birgit is a compassionate guide specializing in supporting senior women through life's transitions. Alongside her dedication to this cause, she finds joy in teaching piano, nurturing her garden, cherishing family moments, and enjoying walks. These activities fuel her creativity and bring depth and richness to her life.


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