Fitness Tips for Every Woman Over 50

Fitness Tips for Every Woman Over 50

For most Americans today, achieving or maintaining a decent level of fitness is a challenge, but for women in their 50s, getting in shape can be even more challenging. Today, there are more weight loss programs, exercise equipment, and exercise activities than ever before, but the stats remind us of how unfit we are as a country.

As difficult as it may sound, there are simple and effective ways to stay fit after the age of 50. These five simple tips can help you get (and stay) fit into your fifties.

lift weights

Lifting weights may be the best way for older women to keep in shape and stop slow fat gain. It is possible to increase strength with weight training at any age, and studies published in 2009 show that women in their 60s build significant muscle by lifting weights 2-3 times a week.

walk regularly

Walking has been shown to consistently improve cardiovascular fitness, aid weight control, and improve mood in those who maintain a regular walking routine. Any aerobic exercise (cycling, running, swimming) is great for keeping body fat low and improving overall flexibility and body coordination, but after age 50, walking does have some benefits.

Perhaps the biggest benefit of walking is that it helps. Walking errands, exercising with your pet, socializing, or being outside the house are additional benefits of using a walking routine to stay fit. By combining walking and bodybuilding, you will have a simple and effective way to get back in shape and stay in shape after 50 years.

Incorporating High Intensity Interval Training (HIIT)

Interval training is a great way to improve your overall fitness. It's fast and efficient, but it can be a challenge. To reap the benefits of interval training and reduce the risks, start slowly and stop when you exhale.

For example, if you are walking, increase your pace for 30 seconds and then resume your normal pace. Repeat this sequence for 30 seconds once every 5 minutes. Continue until you have completed five 30-second batches.

As the days and weeks go by, you may want to run for 30 seconds. The beauty of interval training is that you control the effort and number of reps. If you're already in great shape, you can add in some high-intensity interval training and increase the intensity a bit. When your breaks begin, always pay attention to the warning signs that you're overdoing it.

Perform Core Exercises

As we age and become less active, core strength is often one of the first things we experience. Low core strength can cause a domino effect for other physical pain due to poor body mechanics and misalignment. Back, hip, knee, and neck pain are often the result of poor core strength.

Do a 20-minute brisk workout 3-4 times a week to maintain your strength and stability. Another great way to maintain your core muscles is to do simple body weight exercises that force your heart to contract while your body stabilizes.

Eat enough protein

Many older women do not consume enough protein to maintain muscle mass. 4 Protein is the body's main building block and because it is not stored, it must be replenished regularly. Proteins can be complete (containing 8 essential amino acids) or incomplete (without essential amino acids).

Vegetarian and vegan athletes often struggle to get enough protein if they don't pay close attention to how they combine food sources.

If you don't eat enough protein, it can be difficult to build or maintain muscle. If you are a vegetarian, it is important to learn how to get enough of this essential nutrient.

Getting in shape after 50 is possible, but it takes constant movement and a bit of knowledge to get the most out of your activity.