Why is regular physical activity so important for women over 50 and what should I be doing?
If you’re reading this, you’re probably already embracing the wisdom and grace that comes with being over 50. But are you making sure you’re staying active too? You might be moving a little slower than you were 20-odd years ago, but that’s no excuse for becoming a sloth. Regular physical activity is just as, if not more, important for women over 50.
So, let’s take a look at why physical activity is absolutely vital for women over 50 and how you can make it a fun and rewarding part of your life.
The many benefits of exercise for women over 50
Boost your heart health: Regular physical activity helps lower blood pressure, reduce cholesterol levels, and decrease the risk of cardiovascular diseases.
Prevent diabetes: Exercise plays a crucial role in maintaining healthy blood sugar levels and preventing type 2 diabetes.
Improve your mood and cognitive function: Regular workouts stimulate the production of endorphins, the body’s natural mood elevators. This not only helps improve your mood but also boosts cognitive function and memory.
Reduces mortality: Bit morbid, but staying active can reduce the risk of premature death, helping you live a longer, healthier life.
Why now? Menopause and exercise
During menopause, declining estrogen levels can lead to a whole string of unwelcome symptoms, from mood swings to dry skin. Regular exercise – ideally 20-30 minutes a day – can help boost estrogen levels and alleviate these symptoms. It also reduces stress hormones like adrenaline and cortisol, while stimulating the production of endorphins, the body's natural mood elevators.
What should I be doing?
Unsure about how to start incorporating exercise into your routine? Here’s a good starting point:
1.Get your heart rate up!
I’m biased, of course, but my number one top tip for getting that heart rate up is to dance. If you can’t attend a dance session in person (quick plug, remember we do live online sessions at All Dance Fitness), just pop on your favourite songs and dance like no one is watching. Job done! If you can manage 20-30 mins, even better! Not only will dance improve your cardiovascular health, it will increase stamina, and help with weight management too.
Walking, jogging, and swimming (as well as dancing) are all great forms of cardio exercise that can help maintain and even increase bone density too.
2. Strength Training:
As we age, particularly during menopause, muscle mass and bone density can decline rapidly. Strength training becomes vital in preventing this decline and maintaining mobility. Whether through press-ups, planks, squats, resistance bands, or light weights, consistent strength training — ideally 2 to 3 days a week—can significantly improve muscle and bone health. Take a look at this blog post for some more ideas
3. Consistency is key
To see and maintain results, consistency in both exercise and healthy eating is crucial. Regular movement can have a profound impact on your health at any age, and research shows that it’s especially beneficial for post-menopausal women.
Final words: Losing the middle age spread
I’m always being asked, “How can I rid of the fat around my middle?”, so here are a few takeaway tips on how to get rid of that middle-aged spread:
Healthy diet: Focus on plant-based foods, lean proteins like fish and low-fat dairy, and limit processed meats and saturated fats.
Aerobic exercise: Incorporate activities such as dance, walking, jogging, or swimming, to benefit cardiovascular health.
Strength Training: Consistent training can lead to noticeable muscle growth within 6 to 9 weeks.
Remember, it’s never too late to start! By staying active and strong, you can boost your health, including your immune system, and enjoy a better quality of life.
Yes, it really is possible to get younger, stronger, and more functional as each year passes by.
Take this as a sign to get moving ladies!
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